How to soothe or stop Sunday scaries

Sunday evenings bring less rest and more unease for many of us. Just as the weekend begins to close, thoughts of the workweek start to creep in. Sleep feels harder to find, small worries spiral, and the sense of dread grows stronger.

This experience is widely known as the Sunday scaries.

While the name might sound lighthearted, the feelings are real and often distressing. A survey of 1,000 employees found that 61% of workers reported anxiety or dread on Sundays, with three in four experiencing physical symptoms like headaches or restlessness. These aren’t just passing nerves. They can signal deeper issues like workplace stress or burnout.

The great news is that Sunday scaries don’t have to be permanent. With the right strategies and support, Sundays can feel calmer, and the week ahead can feel more manageable.

Understanding Sunday scaries

The Sunday scaries are a form of anticipatory anxiety. The mind and body react to worries about the future as if the threat were happening right now. Deadlines, tricky meetings, or unfinished tasks can trigger the same stress response as an immediate problem.

Remote and hybrid work patterns make it harder to leave stress behind. Without clear boundaries, work thoughts often spill into evenings and weekends.

Even people who enjoy their jobs aren’t immune. The shift from the freedom of the weekend to the structure of Monday morning can be jarring. Over time, the brain begins to link Sundays with worry, and the cycle reinforces itself.

How to soothe or stop Sunday scaries

There isn’t one single solution, but there are ways to reduce their intensity. Each strategy helps in a different way, and together they can make Sundays feel more peaceful.

1. Create a Sunday evening ritual

A gentle routine can help signal to your body that it’s time to unwind. This might mean making a favourite meal, taking a bath, or going for a slow walk. Anchoring the evening with something positive creates a sense of calm and predictability.

2. Plan the week with balance

Organising the week ahead can reduce uncertainties. Before logging out of work on Friday, it’s a good idea to note some things for the following week.

Write down key commitments, then make sure to schedule enjoyable activities too, such as a midweek dinner with friends or time for a hobby. This helps the week feel less like a wall of work and more like a mix of responsibilities and pleasures.

Plus, it can help you feel lighter or less frantic at the start of the week.

3. Reframe anxious thoughts

When worries appear, notice them without judgement. Then gently challenge them by asking questions like, “What’s the evidence this will happen?” or “Is there another way to see this?” 

Over time, this practice helps weaken the automatic link between work thoughts and anxious feelings.

4. Strengthen your boundaries

Clear boundaries protect personal time. That might look like switching off email notifications on weekends, keeping work devices out of the bedroom, or negotiating “no meeting” periods during the week. Boundaries signal to both the body and mind that it’s safe to rest.

Of course, boundaries look different for different people, especially if your schedule is not the usual Monday to Friday, 9 to 5. Assess your work schedule and set limits fit for your situation.

5. Try reconnecting with your hobbies

Hobbies are more than just pastimes. They’re a way to shift focus, experience joy, and reconnect with identity outside of work.

Whether it’s music, gardening, painting, sport, or anything else, time spent on a hobby helps you feel more connected with yourself and also reduces rumination.

6. Use workplace support programs

Many employers provide Employee Assistance Programs (EAPs) that offer confidential counselling and wellbeing resources. Studies show that EAPs are linked with lower stress, better productivity, and reduced burnout. If you have access to one, it’s worth reaching out, even before stress feels overwhelming.

7. Seek professional guidance

If Sunday dread becomes heavy or persistent, talking with an anxiety counsellor or therapist can be very helpful. Professional support offers tools tailored to your situation, whether the root is perfectionism, chronic stress, or burnout.

Therapy provides a safe space to unpack these patterns and rebuild healthier ones.

Taking care of your mental health, any day

Sunday scaries are often a sign that stress has been building throughout the week, but focusing on daily wellbeing can help ease that build-up.

At work, this might mean asking for clearer expectations, taking regular breaks, having check-ins with your manager, or taking a stress leave after an intense project.

At home, it can mean protecting rest time, making space for connection, or scheduling activities that bring energy. Small steps during the week make Sundays feel less like the moment everything catches up at once.

Final thoughts

Sunday scaries don’t have to dominate your weekend. They’re a reminder that balance matters, and that rest is just as important as productivity.

By combining supportive routines, hobbies, workplace resources, and professional care when needed, it’s possible to soften Sunday anxiety and step into Monday with steadier ground.

If the feelings remain strong, speaking to a therapist can provide guidance and support. Sometimes, simply sharing the load makes the week ahead feel lighter.