Sunday Scaries by Headspace
Beat the Sunday scaries with this soothing mini-meditation podcast, hosted by Headspace meditation and mindfulness teacher Rosie Acosta. Each episode is designed to ease your anxiety about the week ahead. Rosie will help you uncover the root of your Sunday night worries, shift your mindset, and guide you through a calming meditation. Start your week feeling centered, focused, and ready to take on Monday with confidence!
Episodes
When the World Feels Awful
Dora shares some tips for self-care when we're feeling overwhelmed by bad news headlines or personal tragedies.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nur
Bye Bye, Burnout
Dora shares a few tips on things we can do to avoid hitting the burnout wall and start Monday feeling fresh.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nurse
Your Four Quarters
Dora compares the week ahead to four quarters of a basketball game, reminding us how a little break can make the week better.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a p
Embrace Empathetic Joy
We can choose to find joy in other's happiness, even when we're not exactly sitting on the beach.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nurse in a women
Deal Better with Feedback
It's hard not to take feedback personally, especially when it isn't positive. But we can choose to use tough feedback to grow.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a p
Get "Unstuck"
When we're stuck in a job or situation that isn't ideal, we can still do small things to brighten our day and feel more like ourselves.
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Planning for the Weekend
Making weekend plans can feel overwhelming, but there are things we can ask ourselves to prioritize our time.
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Your Four Quarters
Dora compares the week ahead to four quarters of a basketball game, reminding us how a little break can make the week better.
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Sounds of Sunday
Music can be a powerful tool to change your mood. Here are some tips on how to create the perfect playlist for the day you want to have.
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It's an Identity Crisis
Today, Dora talks about how to create space between who we are and what we do for a paycheck.
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New Job and New Scaries
Dora shares how visualizing our ideal work life can help calm feelings of anxiety around a new or changing job.
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Savor the Weekend
Dora explains how mindfulness can help us deal with “anticipatory anxiety” — the anxiety about something to come.
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Get Off The Escalator
Sometimes fear can keep us from seizing new opportunities. Dora talks about how evaluating our current path can help us decide whether it’s time to take a new leap.
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Working for the Weekend: Part 2
When we learn the reasons behind feelings of regret, we have an opportunity to learn more about ourselves and what we value. Dora explains how.
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Working for the Weekend: Part 1
Dora explains how to make weekend plans based on your wants and needs, instead of saying yes to every invite.
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Noticing Natural Wonders
Like our environment, we all have our own seasons and cycles. Practice working in harmony with nature to cultivate and tend to your inner self.
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Moment to Moment
Staring at the clock can cause needless stress and anxiety. Instead, try to approach each moment as having its own sense of meaning.
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The Beginner’s Mind
Cultivate a beginner’s mind and approach the week ahead with a sense of curiosity.
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Non-Negotiables
Get into the habit of asking yourself what you need, so you can learn to prioritize what matters most.
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Ease Into Mondays
We have the tendency to rush into the week and move on autopilot. Slow down this Sunday, and ease into the week ahead.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Set Your Intention
One of the best things you can do each Sunday is to set an intention for your week. Today, take a few moments to set one, and write it down. Put it somewhere you can see it each day.
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Screens Down, Rest Up
If you find that the weekends fly by and the weekdays crawl, the answer could be how much you’re using your phone.
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It’s ☀️ Day
Sometimes our minds are just too busy to practice mindfulness sitting still. That’s why today we’re taking this outside for a walk.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Self-Care Sundays Only
Instead of stressing over Sundays, what if we approached them as a day to take care of ourselves instead? That sounds way more fun.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Anxiety, My Old Friend
How you relate to anxiety is up to you. Today, Dora walks us through letting go of anxious thoughts.
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Step Away From The Thought!
Thoughts are neither good nor bad. Through mindfulness, we can learn to step back from our thoughts, and see them for what they are before we assign meaning.
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Reflecting on Gratitude
This week, Dora draws from her time as a nurse and reflects on how shifting our focus to small moments of joy can change the tone for the days ahead.
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Bring Yourself Back
No matter how much we worry about what’s coming up, that does not change the fact that it’s still only Sunday. Today, try stepping out of that thinking.
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Longing to Belong
We've all felt left out at some point. Today, Dora talks about the difficult feelings that come with being othered, and some strategies on how to cope.
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The Problem Mind
When we have a problem that just can't be resolved, we can find ways to accept our situations, and learn what's actually in our control.
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Being Enough
When feelings come up of "not being enough," we can reflect on all the ways we thrive, and that our hard work IS paying off.
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Mistakes
Dora shares how to be kinder to ourselves. Today, she'll share how she dealt with a recent "mistake," and what we can all do to accept past blunders and move on.
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Anticipation Anxiety
Dora shares how to be kinder to ourselves. Today, she'll tackle the fear that comes with thinking about the future, and how we can learn to accept whatever may happen.
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Befriending Moments
Dora shares how to be kinder to ourselves. Today, she'll share how we can treat ourselves like a dear friend, especially in difficult moments.
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Self-Compassion Sundays
Dora shares how to be kinder to ourselves. Today, she'll talk about giving ourselves credit for the small steps towards our goals.
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Set Your Own Trends
It's easy feel curious about the latest work and lifestyle trends. Dora talks about how to feel out which might work for you, and which ones to avoid.
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Authentically You
We don't have to sacrifice who we are for the sake of putting on a mask at work. Dora talks about how mindfulness can help us stay true to our values when we're on the clock.
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When the World Seems Awful
Dora shares some tips for self-care when we're feeling overwhelmed by bad news headlines or personal tragedies.
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Bye, Burnout
Burnout can be especially difficult on a Sunday before the new week begins. Dora shares a few tips on things we can do to avoid hitting the burnout wall and start Monday feeling fresh.
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Empathetic Joy
Vacation photos and big smiles on social media can have us comparing our experiences to others'. Dora talks about how we can choose to find joy in other's happiness, even when we're not exactly sitting on the beach.
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Dealing with Feedback
It's hard not to take feedback personally, especially when it isn't exactly positive. But Dora helps remind us that we can choose to use tough feeback to grow.
Learn more about your ad choices. Visit megaphone.fm/adchoices
When the World Seems Awful
Dora shares some tips for self-care when we're feeling overwhelmed by bad news headlines or personal tragedies.
Learn more about your ad choices. Visit megaphone.fm/adchoices
When the World Seems Awful
Dora shares some tips for self-care when we're feeling overwhelmed by bad news headlines or personal tragedies.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Planning the Weekend
Making weekend plans can feel overwhelming. But there are things we can ask ourselves to prioritize our time, knowing when to go out, and when it's best to stay home and recharge.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Four Quarters
Dora compares the week ahead to four quarters of a basketball game, reminding us how a little break can make the rest of the week better.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Sounds of Sunday
Music can be a powerful tool to change your mood. Here are some tips on how to create the perfect playlist for the day you want to have.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Identity Crisis
Our identities often feel linked to our jobs, and that can cause a lot of anxiety about work performance. Today, Dora talks about how to create space between who we are and what we do for a paycheck.
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Enjoy the Party
Dora answers a listener question about the anxiety that comes with seeing someone you've been trying to avoid.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nurse
The Birthday Scaries
Each Sunday marks another week in the books. Today, Dora talks about the fears that come with passing time, and how she's reframing a milestone birthday.
Listen to The Long Time Academy podcast episode that Dora mentioned here.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based
Beat Sunday Regrets
We can be hard on ourselves for not getting certain things done on the weekend. Today, Dora shares how we can work with regret, instead of letting it creep into our Sundays.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before j
No Scaries Club
Dora shares advice from people who avoid the Sunday Scaries, and tips on strengthening good feelings about the week ahead.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychi
The Lazy Sundays
Dora shares some tips for low-motivation days, so you can still make the most of them.
You can find information about the National Institute of Mental Health here.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining for
Find Your Passion Project
Dora talks about how having a passion project outside of work can help energize you throughout the week.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nurse in a w
Be Authentically You
Dora talks about how mindfulness can help us stay true to our values when we're on the clock.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nurse in a women’s addi
When the World Feels Awful
Dora shares some tips for self-care when we're feeling overwhelmed by bad news headlines or personal tragedies.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nurse
Bye Bye, Burnout
Dora shares a few tips on things we can do to avoid hitting the burnout wall and start Monday feeling fresh.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nurse in
Your Four Quarters
Dora compares the week ahead to four quarters of a basketball game, reminding us how a little break can make the week better.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psy
Embrace Empathetic Joy
We can choose to find joy in other's happiness, even when we're not exactly sitting on the beach.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nurse in a women’s
Deal Better with Feedback
It's hard not to take feedback personally, especially when it isn't positive. But we can choose to use tough feedback to grow.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a ps
Get "Unstuck"
When we're stuck in a job or situation that isn't ideal, we can still do small things to brighten our day and feel more like ourselves.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worke
Returning to Toxicity: Navigating Workplace Anxiety with Friends
Going back to work on Monday morning can feel daunting when you're dealing with a toxic environment or complicated friendships. In this episode, we delve into the anxiety that arises from these challenging dynamics and discuss strategies for managing your mental health as you face another week.
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Performance Pressure: Facing Work Criticism Head-On
Review season and looming performance critiques can make Sunday nights feel endless. We unpack the anxiety around work criticism — whether it stems from your job, internal self-doubt, or both — and explore practical ways to face the fear, process feedback constructively, and rebuild your confidence before Monday arrives.
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Job Jitters: The Anxiety of Looming Layoffs
The dread of Sunday night can hit even harder when job security is on shaky ground. In this episode, we discuss the emotional toll of looming layoffs, how to cope with uncertainty, and strategies for navigating the anxiety that comes with the fear of losing your job.
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Unemployed and Anxious: Navigating the Sunday scaries Without a Job
Facing another Sunday night while all your friends prepare for the workweek can feel isolating and disheartening. In this episode, we explore the anxiety of unemployment, the struggle with identity outside of work, and how to regain confidence during this challenging transition.
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Always Wanting More: The Unending Quest for Time Off
Do you feel like no matter how much time off you have, it's never enough? In this episode, we explore the concept of anticipatory Sunday scaries, discussing why the anxiety of returning to work can overshadow any relaxation and how to find fulfillment in your time off, even when it feels fleeting.
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Freelance Life: When Sundays Are Just Another Workday
When you’re a freelancer, the lines between work and rest can blur, turning Sundays into a day of stress rather than relaxation. In this episode, we explore the unique Sunday scaries of freelance life and offer strategies to set boundaries, find balance, and reclaim your weekends.
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The Sunday Scroll: Breaking Free From Social Media Anxiety
Stuck in the Sunday night social media spiral? You're not alone. In this episode, we dive into the comparison traps and guilt that come from endless scrolling, and share ways to reclaim your time — and peace of mind — before the workweek begins.
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The “I Didn’t Do Enough” Weekend Trap: Balancing Rest and Sunday Anxiety
Do you ever feel like you didn’t accomplish enough over the weekend? In this episode, we unpack the guilt that comes with downtime and offer tips for creating a calming Sunday routine that eases anxiety and prepares you for the week ahead — without the pressure to do it all.
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Stuck at Home: The WFH Weekend Trap
When home and work blend together, weekends can feel less like a break and more like a never-ending workday. In this episode, we explore the feeling of being trapped at home, how it impacts your Sunday night anxiety, and ways to create boundaries between work and life when your office is just steps away.
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Weekend Spiral: When a Bad Week Gets Worse
Ever had a tough week, only to feel like things got even heavier over the weekend? In this episode, we explore how a rough work week can lead to a deeper emotional slump by Sunday night, and offer practical tips on how to reset and avoid carrying that weight into Monday.
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Racing Thoughts at 3 am: Tackling Late-Night Anxiety
Ever find yourself staring at the ceiling in the middle of the night, overwhelmed with anxious thoughts? In this episode, we dive into the all-too-familiar 3 am wake-up, why it happens, and how to calm your mind so you can get the rest you need before the workweek begins.
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Friday Work Pile-Up: The Monday Madness
Ever find yourself scrambling on Sunday night because you pushed all your Friday tasks to Monday? In this episode, we delve into the stress of procrastination and discuss strategies to tackle your workload more effectively, so you can greet Monday with confidence instead of dread.
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Ease Into Mondays
We have the tendency to rush into the week and move on autopilot. Slow down this Sunday, and ease into the week ahead.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatri
Set Your Intention
One of the best things you can do each Sunday is to set an intention for your week. Today, take a few moments to set one, and write it down. Put it somewhere you can see it each day.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall.
Screens Down, Rest Up
If you find that the weekends fly by and the weekdays crawl, the answer could be how much you’re using your phone.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nu
It’s ☀️ Day
Sometimes our minds are just too busy to practice mindfulness sitting still. That’s why today we’re taking this outside for a walk.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as
Self-Care Sundays Only
Instead of stressing over Sundays, what if we approached them as a day to take care of ourselves instead? That sounds way more fun.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as
Anxiety, My Old Friend
How you relate to anxiety is up to you. Today, Dora walks us through letting go of anxious thoughts.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at Headspace, Dora worked as a psychiatric nurse in a women
Step Away From the Thought!
Thoughts are neither good nor bad. Through mindfulness, we can learn to step back from our thoughts, and see them for what they are before we assign meaning.
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining forces at
Reflect on Gratitude
This show is focused on the anxiety that usually happens on Sundays, but what if Sunday isn’t your weekend at all? Don’t worry. Tapping into gratitude can still help!
Dora Kamau holds a B.A. in Psychology and a B.S. in Psychiatric Nursing. She is a certified Mindfulness Meditation teacher and is working to complete her Mindfulness Based Stress Reduction Teacher training this fall. Before joining
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