Note 34: Sunday Scaries Reset: When You Feel Yourself Shrinking Again
That familiar Sunday feeling hits…
Your chest feels tight.
Your thoughts start racing.
And suddenly, you feel smaller than you did just a few days ago.
If you’ve ever noticed yourself shrinking as the week approaches, doubting your voice, your decisions, or your place, this episode is for you.
In this Sunday Scaries Reset, Yaya walks you through why this feeling shows up, especially when you’ve been pushing yourself, growing, or showing up in new ways. This isn’t failure. It’s not a weakness. It’s your nervous system responding to change.
This episode serves as a reminder to pause, breathe, and reconnect with yourself before the week begins.
In this episode, you’ll hear about:
- Why shrinking often shows up before expansion
- How Sunday anxiety is connected to self-trust and safety
- A gentle mindset reset to calm your body and mind
- How to stop overthinking Monday before it even arrives
- Why you’re not doing anything wrong for feeling this way
This isn’t about fixing your life tonight.
It’s about grounding yourself so you can start the week feeling steadier, clearer, and more supported.
Take a breath with me. You don’t have to figure everything out right now.
If this episode helped you, save it for next Sunday or share it with someone who could use a little extra believe-in-yourself energy tonight.
Transcript
Hey, and welcome back to Notes to Her, the daily pep talk.
Speaker A:I'm Yaya, your confidence and mindset coach who's here to help you slow down, breathe, and remember who you are when your thoughts start getting loud.
Speaker A:Now, this episode is part of our Sunday Scaries Reset series.
Speaker A:Because Sunday has a way of sneaking up on you.
Speaker A:The weekends give us space.
Speaker A:They give us room to breathe, rest, laugh, reconnect, and be ourselves again.
Speaker A:Maybe you spend time with friends.
Speaker A:Maybe you slept in.
Speaker A:Maybe you felt more like you.
Speaker A:And then Sunday rolls around and that tight feeling starts creeping in.
Speaker A:The anxiousness where you start shrinking before your week even starts.
Speaker A:And it's not because you're lazy.
Speaker A:It's not because you hate your life, but because your body remembers what Monday requires of you.
Speaker A:So before you scroll, clean, overthink one more time, give me a few minutes of your time.
Speaker A:Because tonight we're gonna reframe what shrinking actually means.
Speaker A:Now, sometimes the Sunday Scaries aren't about workload.
Speaker A:They're about who you have to deal with.
Speaker A:That coworker who makes you question your decisions.
Speaker A:That managers whose tone always feels sharp.
Speaker A:That environment where you feel watched, judged, or dismissed.
Speaker A:And the place where you've learned it's safer to keep quiet.
Speaker A:So before the week even starts, your nervous system is already preparing, preparing to be seen again, preparing to explain yourself, preparing to prove you belong.
Speaker A:Preparing to shrink so that you don't draw attention.
Speaker A:And that uneasiness that you feel on Sunday night, that's not weakness.
Speaker A:That's your body remembering where it doesn't feel fully safe.
Speaker A:Shrinking is not failure.
Speaker A:It's a response.
Speaker A:But confidence doesn't disappear just because the fear shows up.
Speaker A:When a space feels intimidating, when a person feels unpredictable, and when past experiences have taught you that speaking up led to discomfort, your system adapts.
Speaker A:So you shrink to protect yourself.
Speaker A:You stay quiet to avoid conflict.
Speaker A:You second guess to avoid criticism.
Speaker A:And that doesn't mean that you're aggressive.
Speaker A:It just means that you're human.
Speaker A:But here's the part that we have to shift.
Speaker A:Just because shrinking once kept you safe, it doesn't mean that it still serves you.
Speaker A:So before we reframe this, before we talk about expansion, we need to calm the part of you that's already bracing for impact.
Speaker A:Let's pause together for a moment.
Speaker A:Wherever you are, stop what you're doing.
Speaker A:If you can, take a deep breath in through your nose and hold it for a beat.
Speaker A:And let it out slowly through your mouth.
Speaker A:Again, slower this time.
Speaker A:Let your shoulders drop.
Speaker A:Unclench your jaw.
Speaker A:Relax your hands.
Speaker A:Now remind yourself quietly, I am here.
Speaker A:I am safe.
Speaker A:I am allowed to take up space.
Speaker A:You are not behind.
Speaker A:You are not in trouble.
Speaker A:You're just anticipating.
Speaker A:And anticipation does not get to run the week.
Speaker A:Now here's what's important for you to understand.
Speaker A:When you feel yourself shrinking on Sundays, it doesn't mean that you're losing confidence.
Speaker A:It means something in your environment is asking more of you.
Speaker A:Shrinking is often expansion, knocking gently or loudly, saying, there's more here.
Speaker A:There's something you've outgrown.
Speaker A:There's a version of you that wants to respond differently.
Speaker A:And instead of judging yourself, ask, what am I anticipating?
Speaker A:What part of me feels threatened?
Speaker A:What boundary or courage might this moment be asking for?
Speaker A:You don't need to fix everything this week.
Speaker A:Sometimes that's not even possible.
Speaker A:But you just need to notice where you're being invited to show up a little bit more.
Speaker A:Honestly.
Speaker A:Now, if this note hits you, it's because your confidence is not broken.
Speaker A:It's building.
Speaker A:And when you're in a season where you're becoming more visible, more honest, more bold, you need tools that ground you instead of overwhelm you.
Speaker A:And that's exactly why I created the Confidence Kit.
Speaker A:It's designed for moments like this.
Speaker A:Moments when your mind starts spiraling on a Sunday night, when your body remembers past discomfort, when you feel yourself shrinking and you don't know how to interrupt it.
Speaker A:Inside the Confidence Kit, you will find grounding exercises that calm your nervous system.
Speaker A:Self talk recess for when that inner mean girl gets loud.
Speaker A:Confidence anchors that you can use in real time, and tools to stop shrinking and come back to yourself.
Speaker A:This isn't about pushing through anxiety, but it's about giving yourself something solid to come back to.
Speaker A:So if tonight feels heavy, this is your support system.
Speaker A:Grab the Confidence Kit.
Speaker A:The link will be in my show notes, and if this helped you out even a little bit, please share this with a friend who feels herself shrinking on Sunday nights too.
Speaker A:Because you are not alone, you're also not behind.
Speaker A:You're becoming.
Speaker A:Sa.
