Sunday Scaries: 10 ways to settle Sunday evening anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Sundays don’t have to be scary. Understand what causes Sunday evening anxiety, and learn how to beat the Sunday blues with our Sunday Scaries survival kit.
You’ve probably heard the term “Sunday Scaries” thrown around before. Or most probably, you’ve experienced them yourself (either knowing or unknowingly). But what does it actually mean to suffer with a bout of the ‘Sunday Scaries’?
The Sunday Scaries is that feeling many of us get on a Sunday evening as our weekend draws to a close. It’s that feeling of impending doom where we start to feel anxious about the working week ahead. In technical terms, it’s a form of anticipatory stress — essentially, worry about what lies ahead.
The Sunday Scaries can feel subtle, like a nagging unease or a sinking feeling in your stomach. But for some of us, it can feel more intense, causing restlessness, difficulty focusing, and even trouble sleeping.
Whether it’s the thought of the hundreds of emails waiting for you in your inbox, the dread of an upcoming meeting, a never-ending to-do list, or simply the loss of personal time, the Sunday Scaries can turn what’s meant to be a relaxing day off into anything but.
The good news? We’ve got some tips and tricks to help you survive the Sunday Scaries so you can reclaim your weekend and start the new week on the right foot.
Why do I feel anxious on Sundays?
Sundays are exactly one half of our weekend. A time we’re meant to enjoy, relax and unwind. But Sundays get a bad rap because so many of us are plagued by the Sunday blues. What’s causing the dread we feel on a Sunday evening? Here are a few reasons why you might be experiencing the Sunday Scaries.
Work-related stress: This is one of the major contributors. Thoughts of unfinished projects, a daunting presentation, or an overflowing inbox is enough to send anyone into a spiral of Sunday stress.
Unfulfilled expectations: By Sunday evening, most of us start thinking about all the things we haven’t done. Whether it’s chores around the house, a workout regime, or catching up with friends, feeling like we’re behind or haven’t made progress can send us into a swirl of anxiety.
Fear of the unknown: Humans are creatures of habit. And a new week can feel pretty intimidating when we let ourselves think about all the issues we might face. This sense of Sunday being a ‘pre-Monday’ makes relaxing hard.
Societal pressures: We live in a society that tells us busyness equals success. Even our weekends feel like they should be productive. So we feel like a failure before we’ve even reached Monday. Yikes!
Awareness is the first step toward change. So understanding and acknowledging your triggers means you can begin to find ways to soothe the Sunday Scaries.
10 easy (and enjoyable) ways to soothe the Sunday Scaries
So, you’ve got a case of the Sunday Scaries? We got you. Here are ten easy, actionable tips and strategies to help you outsmart your Sunday anxiety and actually enjoy the end of your weekend. Think of it as your Sunday Scaries Survival Kit.
1. Make your own mindful Sunday rituals
Incorporate mindfulness practices into your Sunday routine. This could be as simple as enjoying a cup of tea in silence, spending time in nature, or carving out some dedicated time for a mindfulness meditation in a comfy spot. These moments of quiet reflection can help ground you and reduce feelings of anxiety. Plus, they add a little bit of mindful magic, making the moment feel more special.
2. Make a plan for the week
Take some time on Sunday to organize your week. Knowing what’s coming can help take the stress out of the unknown and give you a sense of control over your schedule. It’ll make you feel like you’re ahead of the game too, which should give you a boost.
3. Cultivate gratitude
Make it a habit to list down things you’re grateful for each Sunday. Pick a special notebook just for your gratitude musings, or keep a note in your phone. Shifting your focus towards the positive aspects of your life can help combat anxiety and cultivate a sense of contentment. Looking back on these lists is also an instant mood-booster.
4. Give yourself a Monday perk
Treat yourself on Mondays! Having something to look forward to can make the transition from Sunday to Monday much smoother. This could be your favorite breakfast, an episode of a show you love, or even a short walk in the park.
5. Prioritize sleep
Lack of sleep over a busy weekend can exacerbate anxiety and stress. Do what you can to get a good night’s sleep on Sunday, even if it’s just setting yourself up for sleep by going to bed early and listening to a Sleep Story or winding down properly with a relaxing bedtime routine. This should maximize the chances of waking up refreshing on Monday morning.
6. Make time for movement
Physical activity is a great way to reduce stress. If it feels supportive, try including some exercise in your Sunday schedule. It doesn’t have to be long or intense. It could be something as simple as a walk to your local coffee shop, or stretches in the evening. But if a ten-mile hike is calling your name, go for it!
7. Set a mindful intention for the week ahead
Setting a positive intention for the week can help set the tone for the days ahead. It could be a word (acceptance), phrase (“go with the flow”) , affirmation (“I am enough”), or feeling (ease) you want to carry throughout the week. What’s great about mindful intentions is that they serve as an anchor for you whenever you feel lost, something that grounds you when life gets swirly.
8. Spend time with your besties
Instead of spending Sunday alone, try incorporating time with those people you love the most. Bonus points for IRL hang-outs, but if you know you benefit from time alone, that works too. Either way, spending time with friends or loved ones takes the sting out of anxiety by reminding you that you’re not alone.
9. Try a mini digital detox
Many of us don’t have the luxury of turning off our phones during the work week, which is why Sunday is a great day for a digital detox. Try turning off your devices, even for an hour or two, and notice how it helps you disconnect from the ‘always-on’ stress of technology.
10. Prioritize self-care
Sundays are made for self-care so carve out time for something that makes you feel good. Think: a warm bath, curling up with a good book, writing in a journal, whatever feels comforting.
So there it is — your Sunday Scaries Survival Kit. Remember that the key to beating the Sunday blues is to listen to yourself, understand your needs, and choose the techniques that work for you. One of our personal favorite strategies for navigating the Sunday Scaries is to zone out to a Sleep Story.
Help! It’s Sunday and my anxiety is high. What can I do?
1. Breathe deeply: When anxiety creeps in, focus on your breath for a few minutes.
2. Get creative: Drawing, coloring, or doodling. You don’t need to be an artist – the goal here is to distract your mind and provide a creative outlet for your thoughts.
3. Move your body: Some yoga, a run around the block, or even a quick stretching session.
4. Listen to calming music or sounds: Calm offers a variety of soundscapes, like nature sounds or soothing music, designed to relax your mind.
5. Try journaling: Write your feelings and thoughts on paper. No censoring!
6. Do a quick mindfulness exercise: Close your eyes and focus on your senses. What do you hear, feel, smell, touch, and taste?
7. Connect with a loved one: A quick chat with a friend or family member can provide a distraction and remind you of the support you have.
The Sunday Scaries in a nutshell
What does Sunday Scaries mean?
The term “Sunday Scaries” or the “Sunday Blues” refers to the anxiety and stress that many people feel on Sundays, particularly in the evening, as the reality of the upcoming workweek sets in. It’s a kind of anticipatory anxiety that can disrupt your ability to enjoy the rest of your weekend.
How do you get rid of Sunday Scaries?
There isn’t a one-size-fits-all solution to the Sunday Scaries. However, incorporating mindful practices like meditation, setting positive intentions for the week ahead, cultivating gratitude, planning your week in advance, and prioritizing self-care and sleep can all reduce feelings of anxiety.
What is a Sunday Scaries hangover?
A Sunday Scaries hangover isn’t about alcohol (although having an actual hangover can make anxiety worse). Instead, it refers to the emotional “hangover” of worry and stress that many people experience on Sundays, often due to overthinking the upcoming workweek or the pressure to maximize the weekend.
Why do I feel anxious on Sundays?
Various factors can trigger Sunday anxiety, from work-related stress to societal pressures. It can also result from not knowing what the new week has in store or unfulfilled expectations from the weekend. Understanding and addressing these triggers can help you manage the Sunday blues.
Calm your mind. Change your life.
Sundays don’t have to be scary. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
