Sunday Scaries: Causes and coping strategies

Sunday Scaries are a common phenomenon that many people experience. It refers to the feeling of anxiety and dread that can arise on Sunday evenings, as the weekend comes to an end and the work week or school week looms ahead. The good news is, there are science-backed ways to help minimize these feelings. Let’s dig into how to get rid of the Sunday Scaries. 

Defining the Sunday Scaries

The Sunday Scaries represent a blend of feelings such as anxiety, apprehension, or even sadness about the upcoming work or school week. It’s important to recognize that occasional worry is normal, but when it extends for six months or more and affects daily life, it could indicate there may be an underlying disorder according to the Centers for Disease Control (CDC)​.

Symptoms and causes

Be a financially smart family!

Be a financially smart family!

From saving for the future to understanding credit, see how families are thriving with Greenlight.

Try Greenlight today

The symptoms of anxiety can include (but are not limited to) feeling restless, having trouble concentrating, and experiencing muscle tension, among others. If you find these symptoms familiar more often than not for at least six months, it's advised to consult with a health care provider​​. 

But having the Sunday Scaries doesn’t mean you have a disorder. Understanding the feelings you're experiencing can help in determining if you might want to seek professional guidance​.

Strategies for overcoming Sunday anxiety

Shift your perspective 

Positive thinking and gratitude can significantly alter your outlook on the upcoming week, potentially easing the dread that comes with Sundays. It's about focusing on opportunities rather than obligations​.

Incorporate mindfulness and relaxation techniques

Practices like mindfulness meditation, relaxation techniques, and even physical activities such as yoga or tai chi can play a significant role in managing feelings of anxiety. These practices help focus on the present, reducing concerns about the future​​.

Develop a Sunday routine

Planning your week ahead can instill a sense of control and reduce anxiety. Similarly, establishing a calming bedtime routine can aid in better sleep, ensuring you're well-rested for Monday​.

If you or your child experiences the Sunday Scaries, you can also consider creating a positive Sunday routine to look forward to. Maybe it’s a warm bath and tea before bedtime, a special Sunday meal, or establishing a family movie, TV, or game night. 

Physical activity's role in mental health

Exercise as a mood enhancer

Physical activity is a powerful tool against anxiety, capable of improving mood and overall mental health. Even short, daily walks or stretches can have a significant positive impact​.

Final thoughts on tackling the Sunday Scaries

Adopting a multi-faceted approach that includes mindset shifts, routine development, and physical activity can all work together to help transform your experience of Sundays. By addressing the root causes of anxiety or worry and incorporating established safe strategies, you may be able to start enjoying a more relaxed and fulfilling end to your weekend, setting a positive tone for the week ahead.

Remember, if your feelings of anxiety become overwhelming or persistent, seeking professional help can provide you with tailored strategies and support to manage your symptoms more effectively.

This blog post is provided "as is" and should not be relied upon as a substitute for professional advice. Some content in this post may have been created using artificial intelligence; however, every blog post is reviewed by at least two human editors.