The ‘Sunday Scaries’ Are Real — Here’s How to Tackle Them

We all know the feeling—it’s Sunday afternoon, and instead of soaking up those last, precious weekend hours, a creeping sense of dread starts to settle in.

Yep, right on cue, the “Sunday Scaries” have officially arrived. A wave of anxiety that can make even the best-laid weekend plans feel overshadowed by thoughts of Monday’s to-do list and emails left unchecked.

Sunday night anxiety is real, and you’re far from alone in feeling it.

Luckily, we don’t have to let the scaries win every week. With the right mix of grounding routines and calming strategies, we can actually take back our Sundays.

Imagine a Sunday evening where you feel relaxed and recharged, knowing Monday is inevitable, but no Sunday Scaries this week. Just kicked back, tuning into our latest Sunday night HBO addiction.

What Are the ‘Sunday Scaries’?

The “Sunday Scaries” capture that wave of anxiety that starts rolling in as the weekend winds down. For many, it’s a nagging sense of unease and on Sunday afternoon that can build into full-blown dread by evening. It’s that tug that pulls you out of weekend relaxation and pushes you back into “work brain,” even though Monday morning hasn’t arrived yet.

The Sunday Scaries often show up as both physical and mental symptoms—tightness in the chest, racing thoughts, or trouble sleeping.

Research shows that many working professionals experience this end-of-weekend anxiety, especially those with high-stress jobs, packed schedules, or a tendency toward perfectionism. If you’ve ever spent a Sunday night tossing and turning, you know just how intense this feeling can be.

Understanding why it happens is the first step in regaining control.

Why Do We Get the Sunday Scaries?

The Sunday Scaries don’t just appear out of nowhere—they’re often triggered by specific, underlying causes that build up as the weekend winds down.

Psychologically, the Sunday Scaries are a form of anticipatory anxiety, which is the worry or fear about something that hasn’t happened yet. As Monday looms, our minds start to anticipate the work week ahead, stirring up anxiety around unfinished tasks, looming deadlines, having to deal with weaponized incompetence in the workplace, or a packed schedule that seems daunting from a distance.

Personal factors also play a role in how strongly we experience Sunday anxiety. People who identify with perfectionism or imposter syndrome can feel extra pressure, worrying about their performance or if they’re meeting expectations.

For others, work-related stress or a heavy workload can heighten the Sunday Scaries, especially if they’re feeling overwhelmed or unsupported in their role. Recognizing these triggers can help you better manage the anxiety they bring, creating more ease and intention as you step into a new week.

Recognizing the Signs of Sunday Scaries

The Sunday Scaries can sneak up on you, showing up in both your mind and body as the weekend comes to a close.

Physically, you might notice tight shoulders, headaches, or difficulty falling asleep as anxiety starts to settle in. Mentally, Sunday night anxiety can look like a sense of overwhelm, irritability, or even sadness—feelings that seem out of place after a relaxing weekend. It’s common to feel on edge, dreading the responsibilities of the week ahead.

Self-assessment can be a helpful tool here. Take a moment each Sunday to check in with yourself: Are you feeling uneasy, distracted, or tense? Do you find it difficult to focus on Sunday activities because your mind is already spinning with Monday worries?

Recognizing these signs early allows you to make changes to your routine that can help ease the transition and keep your Sunday nights peaceful.

Tips to Managing the Sunday Scaries

Beating the Sunday Scaries starts with a few calming routines that help ease you into the week. Try these tips to reclaim your Sunday night:

Establish a Relaxing Routine

Create a Sunday night ritual you actually look forward to, like taking a warm bath, reading, or journaling. This routine signals to your mind and body that it’s time to unwind, making the shift from weekend to weekday more peaceful.

Plan for the Week Ahead

Spend a few minutes organizing tasks, setting realistic goals, or preparing meals for the week. This bit of planning can reduce that overwhelming feeling by helping you feel in control and ready for what’s ahead.

Limit Screen Time Before Bed

Stepping away from screens, especially work emails and social media, can help your mind truly disconnect and help avoid brain rot. Aim to power down devices at least an hour before bed to encourage deeper relaxation and better sleep.

Practice Mindfulness and Deep Breathing

Simple techniques like deep breathing, visualization, or using a mindfulness app can help calm your mind. If you enjoy being outdoors, a light walk or some gentle stretching can also be a soothing way to end the day.

With a few small changes, your Sunday evening can feel more intentional and relaxed. Monday may be coming, but a well-planned Sunday can help make it much less daunting.

Building a Positive Mindset for the Work Week

Changing your perspective on Mondays can help make the Sunday Scaries a lot more manageable. Try viewing Monday as a fresh start rather than something to dread. Simple mindset shifts, like setting an intention for the week or jotting down a few things you’re excited about, can make Monday feel like an opportunity rather than a hurdle.

Add something to your Monday that you genuinely look forward to. Whether it’s grabbing coffee at your favorite spot, listening to a podcast you love, or scheduling a quick chat with a friend, these small boosts can create a positive association with the start of the week.

Practicing gratitude can also be a helpful mindset shift. Take a few moments on Sunday evening to reflect on the highlights of your weekend or to list what you’re thankful for—it’s a great way to end the weekend on a high note and bring a bit of positivity into the week ahead.

Conclusion

The Sunday Scaries don’t have to cast a shadow over your weekends. By adding a few calming routines, shifting your mindset, and recognizing when it’s time to seek support, you can tackle Sunday night anxiety and start your week with more confidence.

Remember, small changes like setting up a Sunday night routine, practicing gratitude, or planning a small Monday treat can make all the difference. Take it one step at a time, focus on what you can control, and remind yourself that Monday is just another day.

Now sit back and enjoy that HBO show!