I was today years old when I learned there’s an actual name for the heavy, anxious, vaguely panicky feeling that used to hit me like a ton of emotional bricks every Sunday evening since high school: the Sunday Scaries.

It’s that mood shift that creeps in sometime after brunch—right when you should be relaxing but instead find yourself spiraling into a mental slideshow of all the emails, deadlines, responsibilities, and awkward small talk you’ll have to endure tomorrow. One minute you’re sipping tea like a peaceful monk, and the next you’re contemplating googling “how to fake your own death to avoid work.”

Let’s not do that, though. Instead, here are five ways to deal with the Sunday Scaries like the composed, functional adult you occasionally are.

1. Acknowledge what’s going on (you’re not broken)

First things first: having Sunday anxiety doesn’t mean you’re lazy, unmotivated, or need to get your life together. It means you’re human. Your brain is just reacting to the shift from rest mode to work mode—kind of like emotional whiplash.

The trick? Name it. Labeling what you’re feeling (“Ah yes, my old friend Sunday Scaries has arrived”) can reduce its power. Suddenly, it’s not this vague blob of dread—it’s a known visitor. And guess what? You’ve dealt with it before, and you’ll deal with it again.

2. Don’t pretend Monday isn’t coming—prep gently

At one point, I had a dramatic (but not wrong) realization: if I spend every Sunday dreading Monday, and I live to be 70, that’s over ten years of my life consumed by Sunday anxiety. Yikes.

So instead of spiraling into stress about the week ahead, I’ve started gently preparing for it. Every Sunday, I tidy up my apartment to set myself up for a fresh start into the week and make a simple to-do list so I know what’s waiting for me (read: how to plan like a pro). It helps clear my mind and quiet the Sunday Scaries—because knowing what’s coming is way less scary than imagining the worst.

3. Create a Sunday ritual that actually soothes you

Scrolling TikTok until 1 a.m.? That’s not a ritual—it’s a trap disguised as entertainment. Instead, try choosing one small, grounding activity that gently tells your nervous system, “Hey, we’re good. No lions, no deadlines—just calm.”

It could be a long shower with your favorite soap, ten minutes of journaling, lighting a candle that smells like a vanilla daydream, or calling someone who makes you laugh-snort. Whatever helps you feel present and peaceful—make it your Sunday thing. I like to lean into extra self-care—think face mask, curling up with a good book, and unwinding on my beloved spikey mat like a very relaxed (and slightly prickly) starfish.

4. Romanticize Monday (yes, really)

I know Monday gets a bad rap (it’s not my favorite day, either), but hear me out—what if you gave it a little makeover? Add a sprinkle of something you actually look forward to, and suddenly that dreaded day feels a bit lighter.

Maybe it’s treating yourself to a matcha, scheduling a lunch date with a friend, or slipping into that outfit that always makes you feel like you’ve got it together. These little perks can turn Monday from foe to friend (or at least a tolerable acquaintance).

Change the narrative: instead of “Here comes the dreaded Monday,” try “Let’s start the week strong and a little bit fabulous.”

5. Let it be okay that Sundays feel weird sometimes

You don’t have to fix the Sunday Scaries completely. Some Sundays will still be weird. That’s okay. Not everything needs to be optimized or turned into a self-improvement project.

Let it be weird. Let yourself feel a little off. Sit on the floor, eat pasta, watch a nostalgic movie, cry if you need to. You’re allowed to be tender about this stuff. Life is overwhelming sometimes, especially when you care deeply and are doing your best. And remember, showing up for yourself—even on the weirdest Sundays—is already a win.

Final thoughts

Sunday Scaries are more common than you think—and you’re definitely not alone in feeling them. The good news? They don’t have to take over your night or set the tone for your whole week. By acknowledging your feelings, prepping gently, creating comforting rituals, and flipping the Monday script, you can turn that sinking feeling into something way more manageable.

Remember, it’s okay to have off days, weird Sundays, and moments when you just need to sit on the floor with pasta and a nostalgic movie. Life is messy, and so are feelings—but that doesn’t mean you can’t handle it. So take a deep breath, give yourself some grace, and know that each Sunday is a fresh chance to show up for yourself, even if it’s a little messy. You’ve got this.

What’s one small thing you’ll try this Sunday to soften the Scaries?