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Take the "Scary" Out of Sunday

Eduardo D Espiridion, MD headshot
Eduardo Espiridion, MD, Chair, Department of Psychiatry

You may have heard the term, “Sunday Scaries,” and perhaps you’ve felt it yourself on Sundays, especially in the late afternoon or early evening.

“Sunday Scaries” is a form of anticipatory anxiety. These feelings of dread, worry, or stress about the upcoming workweek often surface as the weekend begins to wind down.

Anticipatory anxiety about heading back to work on Monday is something many people experience. The good news is there are simple ways to ease that stress before the week begins.

Five Tips to Help with Sunday Scaries

  • Start the day with light movement. Gentle exercise like walking can help ease anxiety. For some, attending church or other spiritual activities can also bring comfort and peace.
  • Create a soothing Sunday routine. Think warm baths, calming music, or anything that helps you unwind and reset.
  • Plan fulfilling activities. Do things you enjoy like watching a movie, spending time on hobbies, or taking a walk with a friend.
  • Set boundaries with work. Avoid checking emails. Even closing your work laptop can help signal that the weekend is still your time.
  • Prioritize good sleep. Skip soda, alcohol, and excessive exercise late in the day. Head to bed with the goal of sleeping and giving your body true rest. 

With a few intentional steps, you can start Monday feeling calmer and ready to take on the week ahead.