Sunday scaries are a very real phenomenon that affects many of us. The Sunday scaries refer to the anxious feeling of dread that can come over people on a Sunday evening as they anticipate the upcoming work week. This feeling can be overwhelming and can significantly impact your mental health and well-being. In this blog post, we will discuss what the Sunday scaries are, along with some tips on how you can beat them.

What are the Symptoms of Sunday Scaries?

The symptoms of Sunday scaries vary from person to person; however, some common symptoms include feelings of anxiety or dread, difficulty concentrating, restlessness, and difficulty sleeping. Additionally, people who suffer from the Sunday scaries may also experience other physical symptoms such as headaches or stomachaches.

This feeling can be so overwhelming that it can keep you up at night and make it hard to focus on things like spending time with friends or family or doing something fun. But don’t worry – there are some simple strategies you can use to beat the Sunday Scaries. Let’s take a look at nine of them!

Beating the Sunday Scaries – 9 Tips to Help You Get Over It

How to get rid of the Sunday scaries

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Spend Quality Time With Your Loved Ones on Sundays

Going into Sunday with the intention of spending quality time with your loved ones can provide you with a respite from the looming reminder of tomorrow’s demands. Whether it means having brunch at a cozy cafe or taking a leisurely walk in the park for some fresh air, gathering with loved ones on Sundays can provide us with all we need to beat those negative feelings. Plus, it gives you something positive to look forward to each Sunday! After all, when we take time out each week to relax in good company while embracing our shared memories and activities, there is no room left to let stress seep past those sacred boundaries.

Get Organized for the Upcoming Week

The dread of the incoming workload can lead to a feeling many people feeling overwhelmed. To get ahead of this stressful standing, consider getting organized for the upcoming week. Making a list of tasks and allocating an appropriate amount of time to accomplish each one can give you clarity and help make sure everything gets done without unnecessary stress or wasted energy. It’s also beneficial to designate a distraction-free workspace to provide you with the most productive setting possible. Having a plan can help you feel more in control and less overwhelmed by what lies ahead.

Practice Self-Care

Taking some time for yourself and practicing self-care on Sundays can help overcome Sunday scaries. Whether it is going out for a walk or drive and enjoying nature, taking yourself out for lunch, or even just staying in bed a little longer and treating yourself to binge-watching your favorite TV show – do what feels best for you so that you can start your Monday on the right foot! Engaging in your favorite activity or simply taking a few moments to relax and reset can make a world of difference to your mental health and outlook on the upcoming workweek.

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Use Positive Affirmations

Positive affirmations are an easy exercise that can lead to a calmer, more relaxed, and – most importantly – productive start to the week. By introducing positive affirmations into your life, you can easily beat the Sunday night blues and start your week on a good note. Pausing for some renewed focus through positive affirmations can help you begin the workweek strong and kick those Sunday scaries out the window. Below are some positive affirmations you can use:


Journaling can be an easy yet effective solution to overcome the Sunday scaries. Taking some time out of your day to write your thoughts down can help you gain perspective and reflect on the prior week. Journaling offers the opportunity to think through things, whether it is negative or positive emotions so that you can move more effectively forward. It allows you to gain insights and come up with creative solutions to get organized, lessen stress, and plan for a smoother workweek ahead. Indeed, committing 10-15 minutes of your Sunday can make a lasting difference in how you approach Mondays.

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Have a Relaxing Sunday Night Routine

Scheduling a relaxing Sunday night routine, such as taking a warm bath, reading, or doing some light stretching, can help clear your mind before jumping into work Monday morning. Regularly engaging in mindful relaxation activities can help you start the school or work day feeling refreshed and focused – it’s not called “Sunday scaries” for nothing! Prioritize yourself on Sunday by developing a routine that allows you to care for your mental and physical health.


Meditation can be a great way to combat the dreaded Sunday Scaries. Studies show that mindful meditation and breathing exercises can reduce stress levels and help you relax. Taking just 15 minutes out of your day to sit quietly and focus on your breath or practice guided meditation is enough to improve your mental health and clarity. Plus, if you choose to meditate before bed, it can also help enhance the quality of sleep, leaving you relaxed and prepared to take on the week ahead with full awareness.

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Soothing Music Playlist

To help ease your Sunday night blues, try curating a soothing music playlist. Depending on personal preference, it can include everything from instrumental songs to relaxing jazz tunes. Making a playlist like this can give something constructive to focus on and listen to, which helps channel out worries about Monday. So the next time Sunday scaries start to hit, press play and let the music help drown them away.

Talk to a Therapist

Sometimes the Sunday scaries can be overwhelming and debilitating. Talking to a therapist can help put them into perspective. By examining where this fear stems from, they can provide guidance and advice on how to approach Sunday night better while also helping you create strategies to handle future stressors better. Opening up and talking to someone who is prepared to listen and understand without judgment is often the best way forward.

Final Thoughts

If you find yourself succumbing to the Sunday Scaries more often than you’d like, hopefully, one or more of these nine tips will help you out. Remember that it’s normal to feel a little bit anxious about going back to work after a weekend and that there are things you can do to ease your transition. Give one or two of these ideas a try next time those end-of-weekend jitters start creeping up on you.

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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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