How to Avoid the “Sunday Scaries”

You know the feeling all too well. Sunday morning comes around, and you wake up feeling relaxed. You have a full day left of the weekend to enjoy.

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But as the day goes on, anxiety and stress slowly creep in. In just a few hours, you’ll be back at work, and dealing with all the problems you left behind on Friday.

Here at KMA Therapy, we know the Sunday Scaries can be, well, scary. But we’ve spent the last 14 years helping our clients build a life they love – and find ways to avoid the Sunday Scaries altogether.

After reading this article, you’ll know what the Sunday Scaries are, the signs you might be experiencing them, and five ways to beat the Sunday Blues.

What are the Sunday Scaries?

The Sunday Scaries, or Sunday Blues, are a feeling of stress, anxiety, and despair you experience before returning to work on Monday.

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They’re more common than you think – more than 80 percent of working professionals experience the Sunday Scaries.

Signs of the Sunday Scaries include:

• Anxiety, distress, and unease on Sunday nights
• Difficulties falling or staying asleep on work nights
• Feeling overwhelmed by what you have to do on Monday
• Feeling physically sick at the thought of returning to work
• Distracting yourself from your feelings with activities like binging Netflix
• Feeling a sense of paralysis – you can’t start any of the tasks you need to set up for the week ahead

Now you know how to recognize the Sunday Scaries – but how can you handle them?

5 Ways to Beat the Sunday Scaries

The Sunday Scaries can be overwhelming – but they don’t have to take over your entire weekend.

Try these five tips to help ease your anxiety, and get more fun out of your weekends.

1. Tire Yourself Out

If you’re spending your whole Sunday in bed, worrying about the week in front of you, you’re probably not going to be ready to fall asleep once the day ends.

Instead, try filling your day up with fun activities that will help you fall asleep at the end of the night.

Grab a meal with a friend, go on a long walk, or hit the gym – anything to get your body moving and help you burn off some of your nervous energy.

Your body will thank you for it when bedtime rolls around.

2. Make a Game Plan

Sundays can feel more stressful when you feel a lack of control over what’s going on in your life. While you may not be able to choose what time you go back to work on Monday, taking control of other areas in your life can help ease your stress.

Try doing the worst thing first.

Do you have a ton of laundry to do before the week begins? Are the weekend’s dishes piling up in the sink? Starting with your least favourite task and getting it out of the way can eliminate some of your stress.

If you are really struggling to get started, try habit stacking – watch a fun Netflix show while folding your laundry or listen to your favourite podcast while doing the dishes.

3. Add Something Special to Sundays

You might associate Sundays with a sense of dread, and feel yourself anticipating them with anxiety each week.

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Try adding something fun to your Sunday routine – this can help your brain form a positive association with the day.

Things like getting brunch with your friends every week or treating yourself to a fancy dessert from your favourite restaurant can give you something to look forward to on an otherwise stressful day.

4. Explore Ways to Fight Burnout at Work

Burnout is a feeling of unending stress or anxiety that comes from overworking yourself.

If you’re experiencing burnout, your Sunday blues will heighten to a whole other level.

Signs of burnout include:

• Overwhelming exhaustion
• Reduced productivity at work
• Feeling drained almost all the time
• Feeling moody, impatient, or short-tempered

If you’re experiencing burnout, check out Why Burnout is More Than Just Stress – and How to Fix It to explore ways to cope.

5. Connect with a Mental Health Professional

So many people experience the Sunday Scaries – but that doesn’t mean you should have to handle them all on your own.

Speaking to a mental health professional, like a counsellor or therapist, can help you identify the stressors in your unique situation – and come up with a plan to help you tackle your Sunday blues once and for all.

If you’re feeling a sense of anxiety that extends beyond the Sunday Scaries, it might be especially important to talk to someone about what you’re experiencing.

Next Steps for Beating the Sunday Blues

After reading this article, you know five new ways to overcome the Sunday Scaries.

Here at KMA Therapy, we’re here to support you in living the fulfilling life you deserve. If you need some extra support in finding a great work-life balance, we’re here to help you build it.

Book an appointment today or connect with our caring team to learn more.

If you’re not yet ready to book an appointment, check out these articles to keep learning:

• If you’re struggling with motivation, read: 5 Simple Ways to Feel More Motivated
• For more tips on managing anxiety, read: 7 Unconventional Ways to Handle Your Anxiety
• To learn more about whether therapy could help you, read: 5 Signs it’s Time to See a Therapist