It’s Sunday evening, and instead of feeling relaxed, you might notice a knot in your stomach or racing thoughts about the week ahead. Many people describe this as the “Sunday scaries.”

This feeling is common enough that it has a popular nickname. Whether you call it the Sunday blues, Sunday night anxiety, or the Sunday scaries, these emotions are not uncommon. Fortunately, there are practical strategies that may help you cope and feel more at ease.

What are the Sunday scaries?

The Sunday scaries generally describe feelings of unease, dread, worry, or stress that can emerge on Sunday afternoons as the end of the weekend is approaching. This phenomenon goes by many other names, including Sunday night anxiety, Sunday blues, or Sunday night depression. They all describe the same underlying experience: a sense of dread, worry, or sadness that can occur as the weekend comes to an end.

Sunday scaries can sometimes be tied to a specific time or cause. For some people, this might feel like unease or restlessness. For others, it can feel more like stress, an upset stomach, difficulty falling asleep, or headaches.

Possible causes of the Sunday scaries

Understanding why Sunday night feels stressful can help normalize your experience and point you in the direction of helpful coping strategies. Contributing factors may include:

  • Work-related stress: If you’re dealing with a demanding job, difficult colleagues, an overwhelming workload, or workplace conflict, you may find your mind resisting the transition back into that environment.
  • Loss of weekend freedom: Weekends often represent autonomy. You get to choose how to spend your time. You can sleep in, pursue hobbies, or simply relax. The contrast between weekend freedom and the demands of the week can feel overwhelming, especially if your work week feels unfulfilling.
  • Changes in routine: Moving from a flexible weekend routine back to a structured schedule can be difficult.
  • Unfinished tasks: If you had plans to work on something but that didn’t pan out, or if you feel like you “wasted” your weekend, the guilt and regret you may feel can amplify your Sunday night blues.
  • Lack of work-life balance: When job demands spill into personal time, it may feel harder to recharge.
  • Life dissatisfaction: If you’re feeling unhappy with your career path, life situation, or other life circumstances, Sunday nights can become a weekly reminder of this disconnect between your reality and desired life.

Signs you might notice

Sunday night stress can show in different ways, such as:

  • Upset stomach
  • Feelings of sadness or worry
  • Headache
  • Racing thoughts
  • Irritability
  • Changes in appetite, especially on Sunday evenings
  • Trouble focusing
  • Thinking about work situations that haven’t happened
  • Feeling restless
  • A sense that time is moving too quickly

Ways to cope with the Sunday scaries

While occasional Sunday blues aren’t uncommon, small shifts in routine may be able to help. Here are some examples:

  • Reframe your relationship with Sunday: Instead of viewing Sunday as your “last day of freedom,” try to see it as part of your week rather than separate from it. Plan something enjoyable for Sunday evening. This can be a favorite meal, spending time with a good book, or catching up with friends or family. This can help to shift the focus from Monday’s approach to Sunday’s present moment.
  • Create positive Monday associations: This might mean grabbing a cup of your favorite coffee, scheduling lunch with someone you enjoy spending time with, or setting aside time for a favorite evening activity. When Monday has something positive attached to it, Sunday evening can feel more like a transition to something good.
  • Create calming Sunday evening rituals: Developing consistent Sunday evening routines can provide structure and comfort during this transition time. This might include taking a bath, doing some gentle yoga, preparing a favorite meal, or engaging in other self-care activities that signal to your mind that it’s time to wind down.
  • Prepare for the week: Spending 15-20 minutes on Sunday evening laying out clothes for Monday, preparing your lunch, or briefly reviewing your schedule can reduce Monday morning stress. The key is keeping preparation brief and practical, not allowing it to become another source of worry.
  • Practice grounding exercises: When you notice the Sunday blues starting to creep in, grounding exercises can help bring you back to the present moment. Try the 5-4-3-2-1 grounding technique: identify 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps interrupt the cycle of anxious thoughts about the future.
  • Try breathing exercises: Deep breathing exercises can also be helpful. When you feel tension building, take a few minutes to focus on slow, intentional breaths. This can help you relax and prevent stress from escalating.

When to reach out for support

While occasional Sunday night blues aren’t uncommon, if these feelings begin to interfere with your sleep, relationships, or well-being, it may help to connect with a mental health professional. A licensed therapist can work with you to explore what’s beneath your Sunday anxiety and support you in building coping strategies.

Supporting long-term well-being with emotional resilience

Over time, creating balance in your life can help reduce the intensity of Sunday stress. This may mean:

  • Exploring new hobbies or interests
  • Nurturing relationships
  • Practicing regular stress-management skills
  • Spending time in nature or with loved ones

Consider what elements of your life bring you genuine joy and fulfillment, and look for ways to incorporate more of these into your weekends and weekdays. Making space for meaningful activities throughout your week can help Sundays feel less overwhelming.

Takeaway

The Sunday scaries are a common response to the transition from the weekend to the workweek. They’re your mind’s way of processing the transition from rest to work. Understanding this experience and approaching yourself with compassion can make it easier to cope.

If the Sunday scaries are affecting your daily life, consider exploring your options for professional mental health support. A licensed therapist can help you understand the deeper patterns behind your stress and develop personalized coping strategies.