Tame the Sunday Scaries. Start the Week with Confidence.
Written by: Jason Howard, M.A.
We’ve all been there: It’s Sunday afternoon, the weekend is slipping away, and that creeping sense of dread starts forming a little pit in the bottom of your stomach. Welcome to the “Sunday Scaries”— that special blend of pre-work anxiety where the reality of Monday comes crashing down on your peaceful weekend vibes. As a licensed professional counselor trained in Cognitive and Dialectic Behavioral Therapies, I see this pattern often with my clients, and I’m here to help you not be afraid the next time you dread the week ahead.
Why Do We Get Sunday Dread?
First off, it’s important to recognize that the Sunday Scaries aren’t a figment of your imagination. They happen because our brains are wired to anticipate potential stressors. The email inbox, the project deadline, and the meeting with your boss who uses words like “synergy” too often are real. But your anxiety about work is usually based more on “what ifs” than actual disasters waiting to happen.
Here’s where behavioral therapy comes in. One pillar of behavioral therapy is recognizing and challenging negative thought patterns. If you’re thinking, “I’m going to mess up that presentation on Tuesday,” or “I’ll never get through this week,” those thoughts need to be observed and not believed. Just because you think something, doesn’t mean it’s true.
Five Strategies to Beat the Sunday Scaries
1. Name It to Tame It
One of the core techniques in behavioral therapy is to observe and acknowledge anxious thoughts. Try saying out loud, “I’m noticing the Sunday Scaries right now. I am thinking about my presentation and one way it could go.” It sounds silly, but non-judgmentally labeling your anxiety reduces its power over you. Anxiety is like that overdramatic friend who always thinks the world is ending. Sometimes, you just need to look them in the eye and say, “Calm down, there are other ways to see it.”
2. Shift Your Perspective
Remember those automatic negative thoughts we talked about? Start challenging them! Instead of thinking, “I won’t finish my work this week,” try reframing it to, “There is a lot this week and I’ve handled heavy workloads before. I can handle it again.” You’ll be surprised how changing your inner dialogue can start to reduce the dread.
3. Plan Versus Panic
Instead of spending Sunday evening trying to avoid anxiety, or stewing in it, take action! Set a timer for 15 minutes and write out a rough plan for the week. I’m not talking about writing an exhaustive strategic document for how you’ll handle everything, but a simple to-do list for Monday. This gives you a sense of control and makes Monday morning a little less chaotic.
4. Create a Sunday Ritual
Shift your focus from work anxiety to something that makes you feel good. Whether it’s catching up on your favorite series (hello, Severance –watchers – at least you don’t work there!) or prepping a delicious dinner, give yourself permission to relax. Self-care isn’t just bubblebaths and candles—it’s intentionally carving out time to recharge.
5. Mindfulness Matters
If your brain is bouncing from thought to thought like a hyperactive squirrel, bring it back to the present. Mindfulness exercises, like deep breathing or short video meditations, can ground you in the moment. The Sunday Scaries are future-oriented, so staying present is key. Try this: take five deep breaths (count to five in through your nose, and seven out of your mouth) and focus on the sensations around you—the warmth of your couch or the sun, the sound of rain or the hum of an appliance, the taste of something you’re eating. It is very hard to remain anxious about tomorrow when you’re fully immersed in this moment, right now.
The Bottom Line
The Sunday Scaries don’t have to rule your weekend. By using these behavioral therapy-inspired strategies, you can regain control over your thoughts and reduce the anxiety that tends to creep in as Monday approaches.
To learn more about more behavioral therapy resources to manage anxiety and improve your performance at work, call our front office at 678-893-5300 or visit us at www.summitcounseling.org.