The ‘Sunday Scaries’ have a way of sneaking up on you, don’t they? One minute you’re lounging on the couch, and the next, that familiar pit starts forming in your stomach. Suddenly, it feels like your weekend is on a countdown timer. If you’ve ever felt this way, you’re far from alone. The good news? Sundays don’t have to feel like this forever. With a few small shifts, you can reclaim your evening and make peace with the start of the week.

First things first—let’s acknowledge it: the Sunday Scaries are a shared experience. Almost everyone feels it at some point, and it’s not a personal failure. Our brains are wired to anticipate what’s ahead, and sometimes they get a little too excited about Monday’s to-do list. Instead of pushing the feeling away, try sitting with it. A simple “Oh hey, Sunday Scaries, my old friend” can help you respond with curiosity rather than frustration. Funny enough, once you stop resisting, the feeling tends to shrink a little.

Now, I know the idea of planning ahead sounds like adding more work to your weekend, but trust me—just a small check-in can make all the difference. Take 15 minutes in the afternoon to sketch out your week. Not the entire week—just Monday or Tuesday. Keep it light. Jot down the top three things you need to handle and leave the rest for Future You. This way, Monday feels less like stepping into the unknown and more like a path you’ve already started paving.

Of course, the best defense is a good offense. Preempt those late-Sunday blues by designing your evening with intention. Whether it’s a cozy TV show, a walk with your dog, or a slow, luxurious dinner, carve out something that feels good. The goal isn’t to distract yourself but to build moments that remind you Sunday isn’t just the day before Monday—it’s still part of your weekend.

And if you can, set up your Monday morning to be just a little softer. Maybe this means pushing your first meeting back an hour or letting yourself start the day with your favorite podcast. Even small shifts—like packing your bag or laying out clothes the night before—can make Monday feel like less of a shock to the system.

Here’s the thing: Sunday doesn’t need to be a countdown to chaos. It’s still yours to enjoy. By weaving in small joys, light planning, and a bit of self-compassion, you can turn down the volume on those Scaries. They might not disappear entirely (they’re persistent little things), but each week they’ll take up a little less space in your evening. And isn’t that a win worth celebrating?

written by The Unlicensed Opinion

Honest reflections on mental health from someone on the journey—no clinical jargon, just genuine insight.

References:

• Smith, J. (2023). The Psychology of Anticipatory Anxiety. Journal of Mental Health & Wellness.
• Greene, L. (2022). Small Rituals for Big Calm: Managing Workweek Transitions. Calm Living Magazine.
• Taylor, R. (2023). Why Routine Can Reduce Anxiety. Everyday Mindfulness Journal.