You’ve had a relaxing weekend—or at least tried to. Then Sunday hits, and suddenly your mood shifts. Maybe your chest tightens. Maybe your thoughts start racing. Maybe you can’t enjoy your evening because you’re already bracing for Monday morning.
If this sounds familiar, you’re not alone. A lot of people experience what’s commonly known as the Sunday Scaries—a feeling of unease, worry, or dread that creeps in before the upcoming work or school week begins.
The term Sunday Scaries may sound lighthearted, but for many, this isn’t just mild discomfort—it’s a real form of anticipatory anxiety that can affect sleep, mood, and focus.
At GROW Counseling, we help individuals and families in Atlanta, Alpharetta, and Peachtree City manage patterns like this that subtly (or not-so-subtly) disrupt their lives. If you feel the Sunday Scaries regularly, these therapist-approved tips can help reduce anxiety and restore peace to your Sunday evenings.
Why Do the Sunday Scaries Happen?
The Sunday Scaries don’t happen for no reason. They’re a form of anticipatory anxiety—stress about what might happen in the future. You may be thinking about unfinished tasks, packed schedules, social stressors, or just the transition from rest to productivity.
For some, it’s the shift in routine. For others, it’s related to burnout, workplace culture, or underlying stress that hasn’t been addressed.
And while they’re common, persistent Sunday night dread could also be a sign of a mental health condition like anxiety or depression—especially if it’s happening every week and affecting sleep, appetite, or mood.
Tip 1: Prepare, But Don’t Obsess
Spending your entire Sunday preparing for the week can increase stress—not reduce it. But a little structure goes a long way.
Try:
- Picking out clothes or packing lunches
- Making a short to-do list for Monday only
- Glancing at your calendar (but not spiraling into planning the whole week)
This small dose of prep gives you a sense of control without letting your brain take over the entire evening.
Tip 2: Create a Grounded Bedtime Routine
If you go to bed feeling anxious, you’re more likely to wake up restless or groggy. That’s why a bedtime routine matters—especially on Sunday nights.
What to try:
- Turning off social media 30–60 minutes before bed
- Listening to calming music or a meditation
- Journaling about your weekend or the week ahead
- Using calming scents like lavender or chamomile
Your brain thrives on consistency. A soothing bedtime ritual helps signal to your body that it’s safe to slow down.
Tip 3: Schedule Something You Actually Enjoy on Sundays
Too often, we front-load our weekend fun on Friday and Saturday, leaving Sunday as the “get everything done” day. That imbalance can add to the Sunday blues.
Break the pattern by planning something low-pressure but enjoyable:
- A walk with a friend
- Your favorite meal
- A family movie night
- A creative hobby
- A solo outing to a favorite spot
These small acts of joy remind your brain that Sunday is still part of your relaxing weekend, not a countdown to stress.
Tip 4: Set Boundaries With Work and Technology
If your job expects you to be reachable on Sundays, or if you find yourself checking emails “just in case,” it’s time to set boundaries. Without clear limits, work anxiety can bleed into the entire weekend.
Try:
- Muting work-related notifications
- Scheduling a specific check-in time (if absolutely necessary)
- Communicating your boundaries with coworkers or family
Protecting your personal time isn’t indulgent—it’s part of sustainable mental health care.
Tip 5: Get to the Root of the Dread
Sometimes, the sense of dread isn’t just about Monday—it’s about the job itself. If you feel emotionally exhausted, undervalued, or overwhelmed every week, that could be a red flag that something deeper needs your attention.
This might be the time to explore:
- Burnout or chronic stress
- Whether your work aligns with your values
- The role of anxiety or depression in your day-to-day life
- Long-term patterns that keep you stuck in survival mode
Working with a therapist can help you untangle what’s really going on—and decide what’s within your control to change.
At GROW Counseling, we support individuals across Atlanta, Alpharetta, and Peachtree City who are navigating work stress, life transitions, and emotional patterns that no longer serve them.
You Don’t Have to Dread Every Sunday
The Sunday Scaries don’t have to rule your weekend—or your week. With simple shifts and meaningful support, you can reclaim your Sunday evenings and step into the work week with more calm and confidence.
If you’re ready to explore what’s behind your Sunday night stress and how to move forward, we’re here to help.
Let’s talk. Contact us today to schedule a consultation at one of our offices in Atlanta, Alpharetta, or Peachtree City, or set up a virtual session that works for your schedule.