Sunday Scaries? 3 Ways to Ease Anxiety Before the Workweek

We’ve all been there. The weekend bliss is fading, and suddenly, a wave of anxiety creeps in. 

The dreaded Sunday Scaries hit hard, and instead of savoring the last bits of your Sunday, you’re spiraling into stress about the week ahead. 

But don’t worry—there are ways to combat this uneasy feeling and actually enjoy your Sunday nights again!

What Do Sunday Scaries Mean?

Before we dive into solutions, let’s define what Sunday Scaries actually are. 

Simply put, the term refers to the sense of dread, stress, or anxiety many people feel on Sunday evenings as they anticipate the workweek ahead. It can show up as a general feeling of unease, difficulty sleeping, or even physical symptoms like headaches or nausea.

For many, the Sunday Scaries stem from an overwhelming workload, a stressful boss, or a job they simply don’t enjoy. 

Even those who love their jobs aren’t immune to the creeping sense of dread. After all, transitioning from two days of freedom back into the structured workweek can feel daunting.

This phenomenon is so common that it has its own name, but that doesn’t mean you have to accept it as a weekly ritual. 

There are ways to shift your mindset and ease the transition from weekend relaxation to weekday productivity.

How to Get Rid of Sunday Scaries?

Now for the good part—how do we get rid of Sunday Scaries once and for all? 

While we can’t change the fact that Mondays exist (if only!), we can take steps to make them feel a little less daunting. Here are five tried-and-true ways to keep those Sunday night blues at bay:

1. Plan Something Fun for Sunday Night

Why do all the fun things have to be reserved for Friday and Saturday? Flip the script and make Sundays something to look forward to! Plan a cozy movie night, cook a fancy dinner, or schedule a call with a friend who always lifts your spirits. When you create enjoyable Sunday night traditions, you’ll naturally feel less anxious about the workweek ahead.

Another great option? Try a creative hobby—painting, baking, writing, or playing music. Engaging in something that brings you joy can keep your mind off the Sunday Scaries and help you feel more relaxed.

2. Prep for Monday Early

One of the biggest triggers for Sunday Scaries is feeling unprepared for Monday. Instead of letting your to-do list run wild in your head, take control by planning ahead.

• Lay out your outfit for the next day
• Meal prep your lunch (or at least have an idea of what you’ll eat)
• Make a simple Monday morning checklist
• Organize your workspace so it’s clutter-free and inviting
• Go to bed at a reasonable hour so you’re well-rested

By tackling small tasks early, you’ll reduce the last-minute rush and ease your mind before bed.

3. Do a Brain Dump

A lot of Sunday Scaries stem from overthinking—tasks you forgot to complete, meetings you’re dreading, or emails you need to send. Instead of letting these thoughts take over, do a “brain dump.”

Grab a notebook or open your phone’s notes app and write down everything that’s on your mind. It doesn’t have to be organized or pretty—just getting it out of your head will help you feel lighter. 

Once it’s on paper, you can prioritize and tackle things at the right time instead of stressing over them aimlessly.

You can also use this time to reflect on your past week and set positive intentions for the upcoming one. Maybe there’s a goal you’d like to accomplish, a habit you want to improve, or a skill you’re excited to develop. Turning your focus toward growth and positivity can help reframe your mindset about Mondays.

Why Do I Get Sunday Scaries Every Week?

If Sunday Scaries are a regular thing, it might be time to dig a little deeper. 

Are you feeling burnt out at work? Do you dislike your job or work environment? Are you overloading your schedule and not leaving enough time for rest?

Reflecting on these questions can help you pinpoint what’s really causing your Sunday anxiety. Sometimes, a small tweak—like setting better work-life boundaries—can make a huge difference.

For some, the Sunday Scaries are a sign that it’s time for a career shift. If your job constantly makes you anxious, unfulfilled, or exhausted, it might be worth exploring other options that align better with your values and lifestyle.

What Are Some Quick Ways to Relax on Sunday Night?

Even if you haven’t figured out the root cause of your Sunday Scaries, you can still ease the anxiety in the moment. Try these relaxation techniques:

• Deep breathing exercises – Inhale for four seconds, hold for four seconds, exhale for four seconds.
• Gentle movement – A short yoga session or a casual evening walk can do wonders.
• Limit screen time – Scrolling through emails or social media can heighten anxiety, so set a cutoff time.
• Listen to calming music or a podcast – Find something lighthearted that makes you feel good.
• Read a book – Escaping into a fictional world or learning something new can be a great distraction.

How Can I Change My Mindset About Mondays?

Mondays don’t have to be the enemy. Try shifting your perspective by focusing on small things you can look forward to, like a favorite breakfast, a new outfit, or a playlist that hypes you up for the day.

Additionally, consider reframing Mondays as a fresh start rather than a burden. A new week brings new opportunities—and with the right mindset, it can be exciting rather than stressful.

Another game-changer? Expressing gratitude. Before bed, list three things you’re grateful for, even if they’re small. Gratitude has been shown to improve mood and reduce stress, making the transition into the workweek much smoother.

Final Thoughts

The Sunday Scaries don’t have to take over your weekend. By planning ahead, shifting your mindset, and prioritizing relaxation, you can reclaim your Sunday nights and start the week on a much calmer note.

Remember, life is too short to spend half your weekend worrying about Monday. Take small steps, be kind to yourself, and focus on what brings you joy.

Do you have a go-to trick for beating the Sunday Scaries? Share your favorite Sunday night rituals in the comments—we’d love to hear them!