Articles of Interest

Taming the Sunday Scaries: A Guide to Starting Your Week with Confidence

For many, Sundays are a mix of relaxation and dread. While the day might start with brunch and leisure, it often ends with a creeping sense of anxiety known as the Sunday Scaries—that uneasy feeling that comes with the anticipation of a new workweek. Though not a clinical diagnosis, this phenomenon is very real and can impact your mood, sleep, and overall well-being. Fortunately, there are practical strategies to help ease this transition and reclaim your Sundays. Here are four ways you can help manage your Sunday Scaries:

  1. Create a To-Do List
    One of the most effective ways to calm your mind is to write down your tasks for Monday. Instead of letting your thoughts swirl, put them on paper. This simple act helps you prioritize and mentally prepare for the day ahead, reducing the unknowns that often fuel anxiety.
  2. Limit Screen and Email Time
    It’s tempting to check your inbox on Sunday to get ahead, but this can backfire. Constantly checking emails can increase stress and make it harder to disconnect. Try setting a specific time window to review emails and turn off notifications afterward. Boundaries are key to preserving your weekend peace.
  3. Reframe Your Mindset About Mondays
    Instead of viewing Monday as the end of your freedom, give yourself something to look forward to. Whether it’s starting a new book, planning a dinner with a friend, or attending a class, shifting your focus to something enjoyable can make Mondays feel less daunting and more rewarding.
  4. Tune Into Your Emotions
    It’s normal to feel a little anxious before the week begins. But if your Sunday Scaries come with insomnia, physical symptoms, isolation, or a lack of energy, it might be a sign of something deeper. Don’t hesitate to reach out for support—talking to your doctor or a counselor can make a big difference.

The Sunday Scaries don’t have to steal your weekend joy. With a few mindful adjustments, you can ease into your week feeling more grounded and in control. Remember, it’s not just about managing your time—it’s about managing your mindset.