How to fight the Sunday Scaries

This weekend, I planned to write a blog about my top European destinations so far. But when my fingers hit the keyboard and I began describing the sunny beaches of Korčula Island (while watching the London rain scatter down the window) I couldn’t help but feel the weight of post-holiday blues. Suddenly, the Sunday Scaries felt a whole lot scarier.

I hadn’t even heard the term “Sunday Scaries” until a few months ago, but when I did, I related deeply. Essentially, it means you experience dread, anxiety or stress as the weekend comes to a close. 

It’s not that I don’t love my job, I definitely do. But something about Sundays drains me. That slow build-up to Monday morning has always been tough, and I never quite knew why. So instead of writing about where the sun is shining brighter in Europe right now, I decided to do a little digging into how to make my Sundays feel better.

So, if you’re anything like me and find yourself dreading the week ahead, here are a few strategies we can both try:

1. Plan something fun for Monday night.

From what I’ve read, having something to look forward to early in the week can really help ease that Sunday dread. Instead of spending Sunday counting down to the next weekend, I want to try making Monday feel special in its own way. It doesn’t have to be anything fancy, maybe cooking my favourite dinner, catching up with a friend, or doing a workout that actually makes me feel good. Having a small plan might give Monday some purpose beyond just getting through it.

2. Be organised for your week.

One piece of advice I came across is to spend a bit of time on Sunday getting organised for the week ahead. I’ll admit, I’m not always great at this, but I can see how it would help. For me, that might mean cooking enough meals for the first couple of days, laying out my work clothes for Monday (and most importantly, making sure there’s plenty of coffee in the cupboard). These little things might not completely cure the Sunday Scaries, but they could make the week feel a bit smoother, and help me start Monday feeling a little more in control.

3. Plan a night out during the week.

This is something I already love to do, and I’ve noticed it really helps ease my Sunday Scaries. Instead of waiting for the weekend to have fun, I try to plan a mid-week outing that I can actually look forward to. Some of my favourites are quiz nights with friends at a local pub (I’m terrible at trivia, but it’s so much fun), wine catch-ups at a bar, or, if I’m feeling fancy, grabbing a last-minute ticket to the theatre. Even just knowing that something enjoyable is coming up in the middle of the week makes Sunday evenings feel a little lighter and more manageable.

4. Talk to someone about it.

Sometimes the best way to feel better is simply to tell someone how you’re feeling. The next time the Sunday Scaries hit and someone close to you asks, “How are you?” try being honest and saying exactly that. I remember a few months ago, I was feeling pretty down before a big work week. When I walked into my lounge, one of my housemates asked how I was, and I admitted I was suffering from the Sunday Scaries. They said, “So am I!” and before I knew it, we were buying snacks and watching a movie together to feel better. You’d be surprised how many people feel the same way, and sometimes just talking about it can make all the difference.

5. Remind yourself why you love your job.

When work gets stressful, it’s easy to forget why we do it in the first place. I like to pause and think of three reasons I show up each day. Who depends on me? What skills do I bring to the table? Who am I helping or impacting? Sometimes it’s obvious, sometimes it takes a little digging, but even just remembering one meaningful reason can make a Monday feel a little less daunting. 

6. Limit alcohol.

Being in my twenties and living in London, I’ll admit, I love going out for drinks with friends. But when I drink, I always feel sluggish the next day. Because of this, I always try to avoid alcohol on Sundays. When I do, I always sleep better and feel fresher on Monday mornings. Sometimes the idea of a drink on a Sunday seems appealing to eliminate the dread of the work week, but I know I’ll feel so much better Monday morning if I don’t. 

7. Don’t work or prep for work on Sundays.

I’ve read that one reason people suffer from the Sunday Scaries is because they spend so much time thinking about or preparing for the week ahead, which basically makes half of Sunday feel like Monday. I can totally relate to that. To combat it, I’m trying to “check out” on Sundays: go for a long walk, unplug for a bit, or get lost in a really good book. The idea is to dedicate the whole day to you, and not work. Even if just for a few hours, it makes Sunday feel like a proper day off again, like it should be. 

8. Do something you love on Sunday night.

This one looks different for everyone, but I’ve found that having a little ritual of my own on Sunday evenings can make a big difference. For me, it’s cooking a favourite meal (I find cooking very relaxing), getting into my comfiest pajamas or watching a movie. The key is to dedicate that time just to yourself. Something that makes you feel happy and relaxed before the week begins. 

9. Create a great go-to playlist.

For me, this playlist is packed with mainly Taylor, Ed, and Sabrina. I’ve even titled it “Mood-Booster.” I save these songs for when I’m feeling a little drained and need a lift. Sometimes I’ll play it while going for a run, cooking, or just chilling on the couch. It works every time.

10. Avoid doom-scrolling (read instead).

The worst thing you can do on a Sunday night is doom-scroll. We’ve all been there, I definitely have. It’s so easy to just lie in bed and fill your brain with quick hits of dopamine, but by evening, it often leaves you feeling drained and restless. If you don’t feel like doing much, try picking up a book or doing something creative instead. And if reading isn’t your thing, watch something uplifting or funny. I recently started Love on the Spectrum on Netflix, and it’s such a heartwarming show. I highly recommend it! 

I guess the most important thing to remember is that the Sunday Scaries are incredibly normal. Even just researching it for this post, and seeing so many articles, blogs, and videos, showed me how many people go through the same thing. After all, it’s become a pretty common phrase for a reason! Maybe the Sunday Scaries aren’t something to fight so much as something to notice. A reminder that we’re human, that we feel deeply, and that we’re not alone in these feelings. 

A x