The Sunday Scaries: Why Anxiety Hits Before the Workweek (and What to Do About It)

It’s Sunday night. You’re trying to relax, but your mind is already at Monday’s meeting. The “Sunday Scaries” are real, and they’re often your body’s way of bracing for another week of pressure.

That uneasy, restless feeling before the workweek isn’t just in your head. It’s a form of anticipatory anxiety. For many professionals, it shows up as tension, irritability, or even sadness as the weekend winds down. Let’s explore why this happens and what you can do to end your weekends with more calm and care.

Understanding the Weight of Sundays

Sunday anxiety often creeps in during those quiet hours when your body finally slows down after a busy week. You might notice it as a pit in your stomach, racing thoughts about the week ahead, or a sudden loss of motivation.

Part of what makes Sundays feel so heavy is contrast. For two days, your nervous system gets to exhale. You enjoy fewer emails, slower mornings, and maybe even a sense of space. As Monday approaches, that sense of spaciousness contracts, and your body starts preparing for “go mode” again. The result? A stress response before anything stressful has even happened.

“Almost everything will work again if you unplug it for a few minutes… including you.” — Anne Lamott

If you’ve been running on adrenaline all week, your system has likely learned to equate stillness with discomfort. Rest can actually feel unsafe when you’re used to being in motion.

We all need to unplug, even if only for a few minutes.

The Psychology Behind “Sunday Scaries”

The “Sunday Scaries” are a blend of anticipatory anxiety and cognitive load. You might find yourself replaying last week’s mistakes, over-planning Monday’s tasks, or even questioning your career choices. This spiral often isn’t about work itself; it’s about transition.

Going from rest to responsibility can activate deep patterns of perfectionism, self-doubt, or fear of not measuring up.

“Your nervous system doesn’t know the difference between a real threat and a remembered one.” — Deb Dana, LCSW

If you’re already feeling burnt out, that transition feels even harder. Sunday becomes the emotional tipping point between who you are when you’re off the clock and who you feel you have to be when the week begins. Reach out to Savannah Dasilva Psychotherapy today and find out how therapy can help support you through burnout.

Nervous system regulation plays an important part in burnout prevention and recovery.

How Anticipatory Anxiety Works

Anticipatory anxiety is your brain’s attempt to predict and prevent discomfort. It convinces you that thinking about every possible scenario will keep you safe when really, it just keeps your nervous system on high alert.

Here’s what’s actually happening:

• Your brain releases stress hormones as if Monday’s stress is already happening.

• Your body tightens, your breath shortens, and rest feels impossible.

• You may scroll aimlessly or “doom plan,” trying to outthink the dread.

  
  

The irony is, the more you anticipate, the more your anxiety builds. Your mind’s protective instinct backfires; preparing for pressure becomes the pressure itself.

“Anxiety is the body’s way of saying: I need safety before I can find calm.” — Bessel van der Kolk (paraphrased)

Anxiety comes with heaviness and uncertainty which can lead to further progression in burnout.

Calming Rituals to End Your Weekend Kindly

The key to easing Sunday anxiety isn’t forcing calm; it’s creating safety for your body and mind to slow down again. Here are a few gentle ways to close your weekend with intention:

1. Do a Sunday reset with softness. Light a candle, tidy your space, or plan a comforting meal. Small acts of grounding help your body sense closure.

   
   

2. Write down your worries, then park them. Try a “brain dump” of all the to-dos swirling in your head. Then gently remind yourself: “I don’t have to hold this all right now.”

   
   

3. Give your nervous system cues of safety. Breathing deeply, stretching slowly, or spending a few quiet minutes outside tells your body: You’re okay. You’re not under threat.

   
   

4. Plan something small to look forward to on Mondays. Whether it’s a favorite coffee, playlist, or walk, give your brain a reason to anticipate pleasure, not pressure.

   
   

“You are allowed to rest before you are tired.” — Sabbath Manifesto

Remember: the goal isn’t to eliminate Sunday anxiety; it’s to make space for gentler transitions and kinder self-talk.

Rituals can play an important role in establishing a regular routine, creating safety for your nervous system.

How Therapy Helps You Find More Ease

If Sunday anxiety has become a weekly pattern, it may be your mind’s way of signaling chronic stress or early burnout. If you're looking for a therapist to help navigate stress and burnout, reach out to Savannah Dasilva Psychotherapy for a free consultation.

Therapy offers a space to:

• Understand what your anxiety is trying to protect.

• Rebuild your relationship with rest and productivity.

• Develop coping skills for stress before it peaks.

• Explore deeper themes of identity, control, and self-worth that may surface around work.

  
  

“Therapy isn’t about fixing what’s broken — it’s about understanding what’s been protecting you.” — Unknown

The truth is, you don’t need to keep living your weekends as countdowns. You deserve rest that actually restores you.

Finding Balance Between Doing and Being

If weekends have stopped feeling restful, therapy can help you build more balance between doing and being. Because peace shouldn’t have an expiration date not even on Sunday night.

Hi, I'm Savannah!

Registered Psychotherapist (Qualifying)

Expressive Arts Therapist & Artist

I work with queer, neurodivergent adults experiencing chronic illness and pain, anxiety, stress, burnout, grief and loss, relationship and identity challenges. I would love to connect with you and find out how expressive arts therapy can support you in your wellness journey! Book a free consultation here