Do you spend your Sunday evening dreading Monday? Instead of enjoying the last few hours of the weekend, your mind is racing with thoughts of undone tasks, looming deadlines or just the general dread of what’s to come. If that sounds like you, you’re experiencing the Sunday Scaries.
For many of us, these feelings of worry and anticipation ruin our Sunday and prevent us from sleeping. Tossing and turning in bed, replaying scenarios in your head or feeling a pit of anxiety in your stomach can leave you exhausted before Monday even begins. The good news? There are ways to deal with the Sunday Scaries, both by addressing the root cause and by sleeping better.
What are the Sunday Scaries?
The Sunday Scaries are the feelings of anxiety, dread or unease that hit on Sunday evenings as the weekend winds down. While it’s normal to feel some apprehension about going back to responsibilities, the Sunday Scaries take it to another level, and can manifest physically as:
A racing heart
Trouble focusing
Muscle tightness
Stomach discomfort
Ruminating thoughts
Resisting going to bed
These feelings aren’t limited to Sundays—anyone with a regular schedule can get them before the start of their "week” whether that’s Monday or another day.
Why do the Sunday Scaries Happen?
The Sunday Scaries are a combination of psychological and practical factors. Here are some of the reasons why:
1. Work Stress
If you associate work with stress, hard tasks or people problems, your mind will jump to those stressors. Even if your job isn’t objectively stressful, the thought of going back to “work mode” after a weekend of relaxation can be anxiety inducing.
2. Unfinished tasks
Many of us use the weekend to catch up on personal tasks or household chores but sometimes the to-do list bleeds into Sunday evening. The realization you didn’t get everything done you wanted to can heighten the unease.
3. Disruption to Routine
Weekends mean different schedules, from sleeping in to staying up late. These changes can mess with your body’s internal clock and make it harder to sleep at a reasonable hour on Sunday night.
4. Fear of the unknown
Sometimes the Sunday Scaries aren’t tied to anything specific. It’s just a general feeling of unease about what might happen in the week ahead—a tough meeting, unexpected problems or just the unknown.
The Sunday Scaries and Sleep
One of the worst parts of the Sunday Scaries is how they affect sleep. Anxiety about the week ahead can keep your mind racing and it’s hard to wind down. Unfortunately this creates a vicious cycle: poor sleep leads to fatigue on Monday and then the week feels even harder to handle and you’re more likely to get the Sunday Scaries again. If you find yourself lying awake, replaying scenarios in your head or checking the clock, you’re not alone. Many of us struggle with “anticipatory anxiety” where worry about the future spills into the present moment and disrupts both relaxation and sleep.
How to manage the Sunday Scaries
While the Sunday Scaries are common, they don’t have to dominate your weekends or your sleep. Here are some tips:
Create a Sunday Routine
Having a calming and predictable routine can help you ease into Sunday evening without dread. This might include:
Preparing meals or outfits for the week.
Setting aside time for a relaxing activity, like reading or a bath.
Journaling to process your thoughts.
Having a routine gives your brain something to focus on so anxiety can’t take over.
Mindfulness or Meditation
Mindfulness techniques like focusing on your breath or a body scan can ground you in the present moment. Apps like Calm or Insight Timer have guided meditations to reduce anxiety and relax.
Avoid Stimulating Activities
Don’t do work related tasks, heavy conversations or high energy activities close to bedtime on Sunday. These will keep your mind too active and make it harder to wind down.
Get Active Earlier in the Day
Exercise is a natural stress reliever and getting your body moving on Sunday can help reduce tension. A walk, yoga or a workout in the morning or early afternoon can improve your mood and help you sleep better. Getting active earlier also allows you to get more out of your day, leading to greater fulfillment at the end of the weekend.
Stick to a Sleep Schedule
Stick to your regular bedtime and wake up time even on weekends as much as possible, and it will help regulate your body’s internal clock. This consistency will make it easier to fall asleep on Sunday nights even when anxiety is present.
When to see a professional
If the Sunday Scaries are ruining your weekends or sleep then it’s time to seek help. A therapist can help you get to the root of your anxiety and teach you how to manage it.
How Therapy Can Help
Cognitive Behavioral Therapy (CBT): This proven approach helps you identify and challenge the negative thoughts that cause anxiety.
Cognitive Behavioral Therapy for Insomnia (CBT-I): If your Sunday Scaries are linked to sleep problems, CBT-I can address both the anxiety and the behaviors that disrupt your sleep. For example it might teach you how to break the cycle of worrying about sleep and reframe unhelpful thoughts like, “If I don’t sleep tonight I’ll fail tomorrow.”
Stress Management Techniques: Therapists can also teach relaxation techniques, time management skills and coping strategies for work related stress.
CBT-I and the Sunday Scaries
CBT-I is great for the sleep related challenges of the Sunday Scaries. Here’s how it works:
Stimulus Control: If you find yourself lying awake, CBT-I tells you to get out of bed and do something calming until you feel sleepy. This stops your bed from becoming associated with anxiety.
Sleep Restriction: By limiting the time in bed to the amount of time you’re actually sleeping you can improve sleep efficiency and reduce anxiety about lying awake.
Cognitive Restructuring: This involves identifying and challenging catastrophic thoughts about sleep and work like, “If I don’t get 8 hours of sleep I’ll fail my meeting.”
Working with a therapist trained in CBT-I can help you reframe your relationship with sleep and develop habits that help you relax and unwind on Sunday nights.
Conclusion
The Sunday Scaries can feel daunting but they don’t have to ruin your weekends or your sleep. By understanding why they happen and taking action you can take back your Sundays and set yourself up for a better week. So whether it’s a Sunday routine, mindfulness or professional help there are many ways to tackle the Sunday Scaries. If anxiety is stopping you from enjoying life or sleeping well then get in touch with a therapist. With the right tools and support you can beat the Sunday Scaries and start the week off calm.
For more tips and professional support, visit www.sandiego-therapy.com. Fill out the contact form to schedule a free 15-minute consultation with Anissa Bell, LMFT, and find out if this treatment approach is right for you.
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