Sunday Scaries: Why They Happen & How to Ease Them
It is Sunday Evening…the weekend is winding down…your to do list for the week is growing…and suddenly that pit in your stomach arrives! If this sounds familiar, you are not alone. What many people call the “Sunday Scaries” are those feelings of worry, dread, or restlessness that pop up before the new week begins.
What are the Sunday Scaries?
The Sunday Scaries are not a formal diagnosis, but they are very real. It is the emotional mix of…
Anticipating the responsibilities of the week ahead
Worrying about unfinished tasks
Shifting from a flexible weekend into a structured weekday routine
Think of it as your mind and body resisting the transition.
Why Do They Happen?
Several factors can contribute to the Sunday Scaries:
Work or school stress-deadlines, projects, or even difficult relationships
Lack of rest-cramming too much into the weekend without true downtime
Uncertainty-not knowing what the week will bring
Perfectionism-pressure to “start the week right” and get everything done
Who Is Most Prone to the Sunday Scaries?
While anyone can feel the Sunday Scaries, some groups are more likely to experience them:
People in high stress jobs-When work brings heavy workloads, deadlines, or conflict, the transition from the weekend to the weekday feels more daunting.
Students-Exams, projects, and unfinished assignments make Sunday a prime time for stress.
Those living with anxiety-A tendency to overthink or anticipate the worst case scenarios make the upcoming week feel overwhelming.
Burned out or overcommitted individuals-If weekends do not offer true rest, Sunday night dread often creeps in.
Anyone unhappy in their job or school environment-Misalignment, lack of fulfillment, or toxic settings heighten Sunday worries.
Poor sleepers or over schedulers-Going into the week tired or overbooked can increase the stress response.
Knowing who is most prone can help normalize the experience and highlight the importance of rest, boundaries, and supporting coping strategies.
What Do The Sunday Scaries Look Like?
The Sunday Scaries can show up in a variety of ways, often blending emotional, mental and physical signs.
Emotional Signs
Feeling anxious, restless, or on edge
Dreading the week ahead
Irritability or moodiness
Thought Patterns
Racing thoughts about to-do lists or deadlines
“What If” thinking (anticipating worst case scenarios)
Trouble focusing on the present
Difficulty enjoying the last hours of the weekend
Physical Signs
Trouble falling asleep Sunday night
Stomach discomfort or nausea
Muscle tensions or headaches
Fatigue, even after a restful weekend
Behavioral Signs
Procrastinating or avoidance
Checking emails or assignments excessively
Over scheduling last minute tasks
Withdrawing from loved ones as worry sets in
How to Ease the Sunday Scaries
The good news is you can soften their impact with some intentional practices:
Plan Your Week Ahead (but gently)-Instead of waiting until Monday morning, spend a few minutes Sunday afternoon writing down your key priorities. Keep it realistic—a few important tasks, not a packed agenda.
Create a Sunday Wind Down Ritual-Light a candle, listen to calming music, take a warm shower, or read something relaxing. Teaching your nervous system that Sunday evenings are safe and soothing helps shift the mood.
Limit Work Creep-Resist checking work emails or assignments late Sunday night. Protecting your boundary between rest and work makes Monday feel less invasive.
Move Your Body-Even a short walk can reduce tension and improve sleep quality, making the start of the week smoother.
Practice Gratitude or Reflection-Write down three good things from the past week or weekend. This shift focus from your anxiety about what is next to appreciation for what already is.
When To Seek Extra Support
If your Sunday Scaries feel overwhelming, last all weekend, or spill into your daily life, it might signal deeper something deeper. Talking with a licensed professional can help you get to the root and build healthier coping strategies.
A Hopeful Reminder
The Sunday Scaries are common—and experiencing them does not mean you are weak or failing. They are often a sign that your mind and body need more balance, rest or support. By making small, consistent changes, you can reclaim your Sundays and step into your week with more calm and confidence.
Disclaimer: This blog post is for educational purposes only and is not a substitute for professional mental health advise, diagnosis, or treatment. If you are struggling with ongoing stress, anxiety, burnout, consider reaching out to a licensed mental health professional for personalized support.
