Sunday Scaries: How to Reduce Anxiety Before the Work Week
Why Do Sundays Feel So Stressful?
Have you ever felt a wave of anxiety creeping in on a Sunday evening? The weekend is nearly over, and thoughts of work, deadlines, and responsibilities start to take over. This feeling—often called the "Sunday Scaries"—is a real and common experience.
For many, Sundays bring up feelings of stress, dread, and restlessness about the week ahead. The good news? There are ways to manage this anxiety and make Sundays feel more enjoyable and less overwhelming.
What Causes the Sunday Scaries?
1. Anticipation of Work Stress
Thoughts of meetings, deadlines, or difficult tasks can create a sense of dread.
If work has been stressful, Sunday can feel like the countdown to pressure restarting.
2. A Disrupted Sleep Schedule
Staying up late on the weekend and sleeping in disrupts your body clock.
This makes waking up on Monday feel even harder and more stressful.
3. Feeling Unprepared for the Week
Unfinished tasks, unanswered emails, or forgotten commitments can create last-minute panic.
Lack of structure makes Monday morning feel chaotic rather than manageable.
4. Negative Thought Patterns
Overthinking worst-case scenarios about the week ahead can amplify anxiety.
Focusing on what could go wrong rather than what’s within control makes Sunday nights more stressful.
How to Reduce the Sunday Scaries & Start the Week Feeling in Control
1. Plan Your Monday in Advance
Uncertainty fuels anxiety—having a plan helps you feel in control.
Write down your top 3 priorities for Monday and a simple to-do list.
✅ Try this: Spend 10 minutes on Sunday reviewing the week ahead and setting small, achievable goals.
2. Create a Sunday Night Wind-Down Routine
Avoid checking work emails or social media late at night—this can increase stress.
Engage in a calming activity to shift your mind away from work-related thoughts.
✅ Try this: Read a book, take a warm bath, or listen to relaxing music before bed.
3. Shift Your Mindset About Mondays
Instead of seeing Monday as something to fear, try to reframe it as a fresh start.
Focus on something positive about the upcoming week—learning something new, seeing a colleague, or completing a project.
✅ Try this: List three things you’re looking forward to in the coming week.
4. Keep a Consistent Sleep Schedule
A late Sunday bedtime makes Monday morning harder and more stressful.
Going to bed and waking up at similar times on weekends helps keep energy levels stable.
✅ Try this: Set a bedtime reminder on Sunday night and avoid screen time an hour before sleep.
5. Engage in a Sunday Self-Care Ritual
Make Sunday a day of rest and enjoyment, not just stress about Monday.
Engage in a hobby, time in nature, or a mindfulness practice.
✅ Try this: Schedule one enjoyable, relaxing activity every Sunday to give yourself something to look forward to.
How Therapy Can Help with Sunday Anxiety & Work Stress
1. Identifying Thought Patterns That Increase Anxiety
Therapy helps explore why Sundays feel particularly stressful for you.
A therapist can help reframe negative thought patterns and create a more positive mindset.
2. Learning Stress-Reduction Strategies
Therapy provides tools like breathing exercises, journaling, or guided relaxation to ease Sunday anxiety.
Learning to manage work-related stress can make weekends more enjoyable.
3. Developing Work-Life Balance
If work stress consistently affects your mental health, therapy can help develop strategies for better boundaries and time management.
A therapist can help determine whether workplace changes are needed to reduce burnout.
Final Thoughts: Sundays Shouldn’t Feel Like a Countdown to Stress
The Sunday Scaries are common, but they don’t have to take over your weekend. By making small shifts in mindset, planning, and self-care, you can turn Sunday into a time of calm rather than anxiety.
📞 Need support? I offer online and in-person counselling in Birmingham to help with work-related stress, anxiety, and emotional balance.
👉 Visit www.integrativecounsellingbirmingham.co.uk to book a session today.
