How to Cope with the Sunday Scaries

How to Cope with the Sunday Scaries

The Sunday Scaries are a common phenomenon for many people.

They dread the thought of going back to work on Monday morning and often spend their Sundays worrying about it.

If you are feeling anxious about going back to work on Monday, there are several things you can do to help ease your anxiety.

This blog post will provide some tips on how to ease that anxiety and make the return to work less daunting. 

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What Are the Sunday Scaries and Why Do They Occur?

Sunday can be a stressful time for many people. Whether it's the looming start of another workweek, the fear of not completing a project on time, or simply anxiety about finding your rhythm in a new routine, the Sunday Scaries are a common and understandable response to transition and change.

Learning what causes these feelings and how to cope with them can help you to better manage any potential stressors in your life.

One important thing to know about Sunday Scaries is that they occur when we confront the uncertainty that comes with change.

Often triggered by the transition between different phases of life, such as going back to school or starting a new job, they can also be caused by something more situational, like oversleeping on the weekend or missing your favorite TV show.

No matter what causes them, though, it's important to remember that these anxiety-inducing feelings are normal and happen to almost everyone.

They do not reflect on your ability as a person or your value as a worker.

Instead of trying to resist these feelings or berating yourself for experiencing them, you should focus on learning strategies that can help you overcome them.

For example, keeping a journal can be helpful both in terms of understanding what triggers your Sunday Scaries and in terms of working through the anxiety-provoking thoughts themselves. 

How to Identify if you Have the Sunday Scaries

When you are learning how to cope with your Sunday Scaries, it is important to first understand the signs that can indicate that you are experiencing this anxiety.

Some common symptoms to look out for include feelings of dread, irritability, difficulty sleeping, and restlessness.

Additionally, some people may experience physical symptoms such as headaches or stomachaches.

If you are experiencing these symptoms on a regular basis on Sundays, it is important to take steps to address them.

Behavioral Therapy 

One effective strategy for coping with the Sunday Scaries is behavioral therapy, which involves identifying and challenging negative thought patterns that can often contribute to anxiety.

This type of therapy can involve working with a therapist or guided self-help exercises that you can complete on your own.

Whatever approach you choose, remember that with time and patience, it is possible to manage Sunday Scaries and create a more positive mindset each week.

What are Some Tips for Coping with the Sunday Scaries

When it comes to dealing with Sunday Scaries anxiety, there are a number of different strategies that you can use to keep yourself calm and focused.

One of the most important things to remember is that this type of anxiety is incredibly common, affecting millions of people every year.

So rather than beating yourself up for feeling this way, try accepting and even embracing these feelings as part of your normal experience. Some things you can say to yourself are:

  • "It's completely normal to feel anxious about going back to work on Monday. This is a common experience for many people, and there are strategies I can use to help manage my anxiety."
  • "This is just a temporary feeling. Once I get back into my routine, I know that I will feel better again."
  • "I am capable and deserving of enjoying my weekend. I do not need to stress about everything that could go wrong on Monday – instead, I will focus on the things that are going well right now."

Another key strategy is focusing on the present moment, rather than dwelling on negative thoughts about the past or worrying about what may happen in the future.

Grounding techniques like deep breathing, mindfulness practices like yoga or meditation, and social support from friends and family can also help to soothe anxious thoughts and ease feelings of stress.

Ultimately, when it comes to coping with Sunday Scaries, remembering that you are not alone is one of the most powerful tools you can have at your disposal.

Don't Be Afraid to Seek Professional Help if you Need It

If you are struggling to cope with Sunday Scaries and your anxiety is having a significant impact on your work or personal life, it may be helpful to seek professional help.

Therapists who specialize in anxiety disorders can provide guidance and support as you learn to better manage the feelings of dread that come with transition and change.

And whether you decide to work with a therapist on your own or as part of a group, remember that there is no shame in reaching out for help when you need it.

Learning how to cope with Sunday Scaries can take time and effort, but by focusing on the strategies we've outlined here and trusting in the process.


The content in this blog post is meant to be used for informational purposes only. 

This content should not be used as a substitute for official medical advice. If you need medical advice please contact a licensed professional who can help you.


If you are struggling with Sunday Scaries anxiety, there are a number of different coping strategies that you can try.

These may include behavioral therapy, grounding techniques like deep breathing, and mindfulness practices like yoga or meditation.

Additionally, don't be afraid to seek professional help if your anxiety is impacting your work or personal life. 

With time and patience, you can learn to manage Sunday Scaries and create a more positive mindset each week.

When it comes to dealing with Sunday Scaries, the most important thing is not to be afraid to reach out for help if you need it. 

With the right strategies and support, you can learn how to cope with these feelings of anxiety and find more peace each week.

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March 30th, 2023

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