Taming the Sunday Scaries

If you’re reading this on your morning commute to work, chances are this blog will feel like it hit the bullseye. 

It’s Sunday evening. You’re winding down after a weekend of filling your cup, maybe binge-watching your comfort show, or gathering your loved ones for a catch-up. And then - it hits. That familiar wave of dread creeps in. The mental to-do list starts running. Monday is coming, and with it, the emails, phone calls, school drop-offs and pick-ups, and the general chaos of adulting. Before you know it, you’re ending your Sunday night with a low mood and existential crisis wondering if this is what life is really about.

Welcome to the Sunday Scaries.

This blog will dive into why we experience them and how to tame them.

Why do we get the Sunday Scaries?

At its core, the Sunday Scaries are a mix of anticipatory anxiety and loss aversion. Our minds tend to find comfort when they find certainty and a level of control, and nothing says “uncertainty” like a new week of work, school and home stress.

1. Anticipatory anxiety

You might be wondering how there is uncertainty if you’re dreading the KNOWN events coming up. There’s a level of complexity here. Anticipatory anxiety is the fear of future events and this is ramped up when you try to solve problems before they even exist! Sure, you may ruminate on the KNOWN events of the meetings, deadlines, school lunches and sport drop-offs, but your brain attempts to sort and solve the UNKNOWN stressors that can arise from these.

2. Loss aversion

Let’s face it, no one enjoys a loss more than they enjoy a gain. The instant gratification of relaxing and winding down during the weekend makes the transition from this freedom to the structure of the work week disproportionately worse than it may be.

3. Work-life imbalance

If your Sundays are consistently filled with dread, it might be a sign that something’s off with your work-life balance. Do you feel overworked? Unfulfilled? Lacking control over your schedule? The stronger these feelings, the stronger the Sunday Scaries tend to be.

How to tame the Sunday Scaries

Preparing for the workweek is not a bad thing. But tendencies to over-prepare can be a sign of anxious thoughts and feelings. Here are a few ways you can quiet your anxious brain and reclaim the weekend.

1. Reframe Sunday as a reset, not a countdown

Instead of treating Sunday as the slow march toward doom, use it as a time to reset for the week ahead. Setting aside time to have a plan can significantly reduce the anxiety around having to reset back to structure the next day. Try:

  • Prepping your meals or outfits to lighten your Monday load.

  • Writing a to-do list for Monday before you sign off on Friday.

  • Planning something enjoyable for Sunday evening (a cozy dinner, a book, a hobby).

2. Break the rumination cycle

Our minds can take one negative thought and spiral, but you don’t have to indulge it. Engage in activities that pull your focus to the present moment - exercise, meditation, or even a mindful walk.

3. Create a Sunday night ritual

Creating a Sunday night ritual can help associate it with positive relaxation. Whatever relaxation looks like for you, incorporate it into your Sunday to set the tone for the work week ahead.

4. Redefine Monday

Lastly, we can’t forget about Monday. If not for our Mondays, our Sunday Scaries wouldn’t exist! If Mondays feel unbearable, consider tweaking your routine. Can you start your workweek with something you enjoy? Early morning movement, a coffee date, or even shifting a tough task to later in the day? Give your mind something to look forward to.

The Sunday Scaries are a psychological reaction to uncertainty, loss aversion, and (sometimes) an underlying dissatisfaction with work-life balance. But they don’t have to hijack your weekend. With a little planning, some mental reframing, and a solid Sunday ritual, you can turn your end-of-weekend dread into a time of relaxation and reset.

With warmth and encouragement,

Ruchi.

Madeleine Stone