Taming Sunday Scaries: How to Ease Anxiety Before Monday

You ever have that sinking feeling as the weekend fades and Monday looms ahead? You may have even heard it called the Sunday Scaries, and you’re not alone—over 76% of people experience this. Here’s why it happen and how to shift your mindset so Sunday nights feel lighter and less stressful.

Why Do We Get Sunday Scaries?
 The brain loves certainty. By Sunday night, the weekend’s freedom is ending, and the pressure of the workweek ahead kicks in. This triggers anticipatory anxiety—worrying about things that haven’t even happened yet.

How to Manage Sunday Anxiety:

💡 Reframe Monday – Instead of dreading it, focus on 1 thing you enjoy about the start of the week (even something small, like your favorite coffee).

📝 Do a Mind Dump – Write down everything that’s worrying you. Seeing it on paper helps separate real concerns from overthinking.

🧘 Try a 5-Minute Reset – A quick breathwork session or stretching before bed can calm the nervous system and improve sleep.

🚶 Avoid the Sunday Spiral – Instead of overthinking, do a 5-minute distraction like a short walk or listening to music. Movement helps break the anxiety cycle.

Closing:
 The Sunday Scaries don’t have to control your night. With small mindset shifts and calming strategies, you can take back your Sundays and start the week feeling lighter and more in control.