Our blog archive of insights and intel
Feb 6, 2025
The weekend is winding down, and instead of enjoying your Sunday evening, a familiar sense of dread begins to creep in. The Sunday Scaries, a term used to describe anxiety or unease about the upcoming work or school week, is a common experience for many. While these feelings can be overwhelming, there are practical steps you can take to manage and even overcome them. Here are some mental health tips to help you ease anxiety and start the week with confidence.
Take a moment to reflect on what specifically makes you anxious about Mondays. Is it an overflowing inbox, a difficult meeting, or unfinished tasks from the prior week? Identifying your triggers allows you to address them directly and take proactive steps to minimize their impact.
Preparation can reduce uncertainty and help you feel more in control. Spend a few minutes on Friday organizing your tasks for the following week. Create a to-do list or prioritize key objectives, so you don’t start Monday feeling unprepared.
If your weekends are often disrupted by work-related emails or tasks, establish clear boundaries. Let colleagues know you’ll respond during office hours, and resist the urge to check work communications on Sundays. Protecting your personal time is essential for recharging.
Counteract the Sunday Scaries by dedicating your evening to activities that bring you joy and relaxation. Whether it’s reading a book, taking a long bath, practicing yoga, or watching a favorite show, make self-care a priority. A calming routine signals to your mind that it’s time to unwind.
Mindfulness techniques, such as deep breathing exercises or guided meditation, can help reduce anxiety. Even five minutes of mindful breathing can help you feel centered.
What you consume on Sunday can impact your mood and sleep quality. Excess caffeine or alcohol may heighten anxiety and disrupt rest. Instead, opt for soothing alternatives like herbal tea or water to help you stay hydrated and calm.
A good night’s sleep can significantly reduce anxiety. Aim for 7-9 hours of quality rest by sticking to a consistent bedtime routine. Power down electronic devices at least an hour before bed, and create a sleep-friendly environment by dimming the lights and keeping the room cool.
Shift your perspective by reflecting on the positive aspects of your life and job. Keep a gratitude journal and jot down three things you’re thankful for each Sunday evening. Cultivating gratitude can help reframe your mindset and reduce negative feelings.
Physical activity is a proven way to alleviate anxiety. Whether it’s a brisk walk, a yoga session, or a quick workout, movement releases endorphins that naturally improve your mood. Even a 15-minute stretch session can make a difference.
Give yourself a reason to be excited for Monday by scheduling something you enjoy. It could be a lunch date with a friend, a favorite podcast during your commute, or setting aside time to work on a project you’re passionate about. Anticipating a positive experience can make Mondays feel less daunting.
The Sunday Scaries don’t have to define your weekend. By incorporating these tips into your routine, you can take control of your anxiety and start the work week feeling calm and prepared. Remember, it’s okay to seek additional support if these feelings persist. Mental Health Systems offers resources and therapies, such as Dialectical Behavior Therapy (DBT), to help individuals manage anxiety and build resilience. Visit MHS-DBT.com to learn more about how we can support your mental health journey.
