Sunday Scaries: Why They Happen and How to Take Back Your Weekend
- Kelly May
- Mar 22
- 3 min read
You know the feeling.
It’s Sunday afternoon. You should be relaxing, enjoying what’s left of your weekend—but instead, your mind starts racing. You’re suddenly aware of the looming Monday morning, the emails you haven’t answered, the meetings on your calendar, the unknowns you can’t quite prepare for.
That subtle tension in your chest? The restlessness? The tight stomach? It’s all part of what’s commonly called the Sunday Scaries.
If you experience this, you’re not alone. Up to 80% of professionals report feeling anxiety on Sundays as the work week approaches. Did you know, the average American begins experiencing the Sunday Scaries at approximately 3:54 p.m. on Sundays?
But what exactly causes this, and more importantly, how can we stop it?
Why the Sunday Scaries Happen
The Sunday Scaries aren’t just about not wanting the weekend to end. There are real psychological and physiological reasons behind this weekly wave of unease:
Mental Transition from Freedom to Structure
Your brain enjoys the openness of the weekend with no strict schedules and more autonomy. As you anticipate Monday’s responsibilities, the contrast can feel jarring.
Fear of the Unknown
Uncertainty about what the week will bring: tough meetings, overflowing inboxes, or unexpected curveballs, all which may trigger your brain’s stress response. Your mind starts trying to “solve” Monday before it even begins, leading to mental overload.
Cognitive Overload + Perfectionism
High achievers, especially those who hold themselves to very high standards, may subconsciously replay mistakes from the past week or worry about proving themselves all over again.
Cortisol Spikes
Yes, your body is involved too. Anticipating stress causes your cortisol levels to rise, leaving you physically tense, irritable, or unsettled, even if there’s no immediate danger.
How to Ease the Sunday Scaries
The Sunday Scaries are manageable! Below are several research-backed and experience-tested ways to shift your mindset and regain control over your Sunday evenings:
Reframe Your Story
Instead of seeing Monday as a dreaded return to “real life,” try to view it as a fresh start, an opportunity to show up with purpose and clarity. Rewriting this internal narrative can reduce anticipatory anxiety significantly.
Build a Sunday Wind-Down Ritual
Light a candle. Take a walk. Journal. Plan a cozy evening routine that helps you ease into the week intentionally, rather than passively slipping into worry.
Externalize the Chaos
Write a short “brain dump” of all your thoughts, to-dos, and reminders for the week. Getting it out of your head and onto paper sends a signal to your nervous system that it’s handled.
Plan One Thing to Look Forward To
Create a small Monday ritual. Perhaps it’s listening to your favourite podcast on your commute or a quiet coffee before work. Choose something that sparks a little joy.
Try Hypnotherapy
Hypnotherapy is a powerful and gentle way to address these feelings at the subconscious level. It helps you retrain your thought patterns, release chronic stress loops, and rewire your emotional response to weekly triggers.
Take 5 Minutes to Shift Your Sunday Starting Now
To help you experience this for yourself, I’ve created a complimentary 10-minute guided hypnotherapy session designed specifically to ease Sunday anxiety and replace it with calm, clarity, and confidence.
It’s yours to use any time Sunday anxiety shows up. Whether you listen once or make it part of your weekly ritual, it’s a small step that can make a big difference. Sundays should feel peaceful, not stressful. The week ahead is yours to shape.
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