How to Beat the Sunday Scaries Before They Hit

After a relaxing weekend, the creeping anxiety of Monday morning can hit hard. Whether it's the never-ending to-do list or anticipation of a busy workweek, the Sunday scaries a type of anticipatory anxiety are real, and they affect more people than you might think.

According to licensed psychologist Kathryn Hall, PhD, the Sunday scaries typically surface in the late afternoon or evening and stem from work-related stress, a packed schedule, or pressure to perform. And while they're common, that doesn’t mean you have to live with them.

Here’s how to recognize and overcome Sunday night anxiety before it takes over your evening and your sleep.

What Causes the Sunday Scaries?

Anticipatory anxiety peaks as the weekend winds down, especially when looming deadlines, work responsibilities, or home tasks take center stage. Other potential triggers include:

• Balancing personal life and professional obligations

• Feeling overwhelmed or unprepared for Monday

• Burnout from a stressful job

• Poor sleep habits or irregular routines

The physical symptoms may range from a racing heart and sweaty palms to stomach upset, headaches, and sleep disruptions. In more extreme cases, ongoing anxiety can contribute to depression or chronic fatigue.

7 Expert-Backed Ways to Calm the Sunday Scaries

1. Soak Up the Sun

Spending time outside in natural light especially earlier in the day can boost your mood, improve sleep quality, and regulate your circadian rhythm. If getting outside isn’t possible, light therapy lamps can offer similar benefits.

2. Stick to a Sleep Schedule

A consistent bedtime is key to reducing anxiety and setting your body up for success. “Sleep allows you to mentally and physically reset,” Dr. Hall says. Even on weekends, going to bed at the same time trains your body to relax and fall asleep faster.

3. Avoid Sunday Naps

As tempting as it may be, a late-day nap can disrupt your ability to fall asleep later. Instead, go for a light walk, stretch, or do a small task to stay awake and active. Moving your body also helps reduce anxiety and boost mood-boosting endorphins.

4. Limit Screen Time Before Bed

Scrolling Instagram or checking emails can stimulate your brain and suppress melatonin production. Try reading a physical book or journaling instead. Research shows that just six minutes of reading can reduce stress levels by up to 68%, helping you unwind faster.

5. Prep Your Monday Outfit

Reduce Monday morning decision fatigue by planning your clothes the night before. This small step can eliminate chaos and help you feel more in control which is especially helpful if mornings are already stressful.

6. Try Soothing Acupressure

If you’re tossing and turning, gently rub the inside of your wrist specifically around the heart acupressure points (heart 4 to 7). These points are thought to lower cortisol and help your body transition into rest mode.

7. Cool Down to Calm Down

Anxious and restless? Hold a towel-wrapped ice pack to your chest for 10 to 15 minutes. This activates the vagus nerve, which regulates your parasympathetic nervous system and lowers your heart rate. The result: a calmer, more grounded state.

When to Seek Help

It’s normal to feel a little dread as Monday approaches. But if anxiety is interfering with your sleep, eating habits, or overall well-being, it may be time to talk to a healthcare provider. Treatment options can include therapy, lifestyle changes, and sometimes medication.

Anxiety disorders are highly treatable, and support is available. You don’t have to go into each week feeling overwhelmed small steps toward better mental hygiene can make a big difference.

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