Sunday Scaries: When Weekend Dread Takes Over
Last Updated: December 2025 | By: Jesse Cynamon, RP (CRPO #10979)
That pit in your stomach around 4 PM on Sunday? The racing thoughts about Monday morning? It's called anticipatory anxiety—and it's stealing your weekends. Let's fix that.
What Are the Sunday Scaries?
The Sunday Scaries (also called Sunday night anxiety) is a form of anticipatory anxiety that builds as the weekend ends. It typically starts around Sunday afternoon and intensifies through the evening.
Common symptoms include:
- A pit in your stomach or chest tightness
- Racing thoughts about Monday's tasks
- Difficulty relaxing or enjoying Sunday
- Trouble falling asleep Sunday night
- Irritability or feeling "on edge"
The Sunday Scaries are especially common among high-functioning professionals and often signal underlying work stress or burnout.
Does Your Sunday Look Like This?
It starts around 3 PM. The shadow of Monday creeps in, stealing the last hours of your weekend.
The 4 PM Pit
A physical drop in your stomach as the afternoon fades. The relaxation of Saturday feels like a distant memory.
The Mental Rehearsal
You can't stop running through tomorrow's to-do list, emails, and meetings. You're "at work" before you've left your couch.
The Sleep Sabotage
Exhausted but can't sleep. Staring at the ceiling, calculating how many hours of rest you'll get if you fall asleep right now.
It's Not Just "Hating Your Job"
Even people who love their careers experience this. It's often a symptom of high-functioning anxiety and burnout—not a character flaw.
Boundary Setting
Learn to truly unplug. You can't recharge a battery that's constantly being drained.
Cognitive Strategies
Catch the "Catastrophic Monday" thoughts and replace them with realistic preparation.
Nervous System Regulation
Practical tools to calm the physical "fight or flight" response.
When Sunday Scaries Become Something More
Occasional pre-work anxiety is normal. But when does it cross the line into something that needs professional attention?
Signs Your Sunday Scaries May Need Professional Support:
Duration & Intensity
- The dread starts Friday evening (not just Sunday)
- You can't enjoy any part of your weekend
- Physical symptoms persist (chest tightness, nausea, headaches)
- Sleep is consistently disrupted Sunday through Thursday
Impact on Life
- You're withdrawing from friends and family
- Hobbies and activities no longer bring joy
- You're using alcohol or substances to cope
- You've called in "sick" just to avoid Monday
Thought Patterns
- Catastrophic thinking about minor tasks
- Feeling like you're "failing" despite good performance reviews
- Constant comparison to colleagues
- Thoughts of quitting without a plan
Important: If you're experiencing thoughts of self-harm or feel unable to cope, please contact a crisis line immediately: 988 (Suicide Crisis) or 911 (Emergency).
Coping Strategies You Can Try Tonight
While therapy addresses the root causes, these evidence-based techniques can provide immediate relief.
The "Sunday Reset" Ritual
Create a consistent Sunday evening routine that signals to your brain: "This is my time." This might include a specific meal, a walk, or a show you only watch on Sundays. Predictability creates safety for your nervous system.
The 10-Minute Brain Dump
Set a timer for 10 minutes and write down every worry about the upcoming week. Don't filter—just dump. Then close the notebook. You've acknowledged the thoughts without letting them spiral. Many clients find this simple technique reduces rumination significantly.
The "Worry Window"
Schedule a specific 15-minute "worry time" on Sunday afternoon. Outside that window, when anxious thoughts arise, tell yourself: "I'll think about that during my worry time." This contains the anxiety rather than letting it consume your entire day.
Physiological Sigh
When anxiety spikes, try this: Inhale through your nose, then take a second small inhale to fully expand your lungs, then exhale slowly through your mouth. This activates your parasympathetic nervous system and can reduce anxiety within 1-2 minutes.
The Monday Morning "Win"
Before leaving work Friday, identify one small, completable task for Monday morning. Something you can finish in 15 minutes. Starting Monday with a quick win shifts your brain from dread to accomplishment.
Body-Based Grounding
When your mind races, bring attention to your body: Feel your feet on the floor, the chair supporting you, your hands resting. This "5-4-3-2-1" technique (5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste) interrupts the anxiety loop.
A note on coping strategies: These techniques can help manage symptoms, but they don't address the underlying causes. If you've been white-knuckling through Sundays for months or years, you deserve more than band-aid solutions. Therapy can help you understand why work triggers this response and build lasting change.
Sunday Scaries vs. Burnout: What's the Difference?
These two conditions often overlap, but understanding the distinction can help you know what kind of support you need.
| Aspect | Sunday Scaries | Burnout |
|---|---|---|
| Timing | Peaks Sunday evening, often improves by Tuesday | Constant, doesn't improve with rest or weekends |
| Energy | Anxious energy, restlessness, can't relax | Complete exhaustion, emotional numbness |
| Work Performance | Usually maintained (often overperforming) | Declining, difficulty concentrating |
| Attitude Toward Work | Still care (sometimes too much) | Cynicism, detachment, "what's the point?" |
| Recovery | Can improve with boundary-setting and coping tools | Often requires significant life/work changes |
The connection: Untreated Sunday Scaries can progress to full burnout over time. The chronic stress of anticipatory anxiety depletes your mental and emotional resources. If you're noticing symptoms from both columns, that's important information—and a sign that early intervention could prevent things from getting worse.
Learn more about burnout therapy and how it differs from anxiety treatment.
Who Experiences Sunday Scaries?
You're not alone—and you're not weak. Research shows this is incredibly common among certain groups.
High Performers
Paradoxically, the more you care about your work, the more likely you are to experience Sunday anxiety. Perfectionism and high standards create a constant fear of "dropping the ball."
Knowledge Workers
If your work lives in your head (not a physical location), it's harder to "leave work at work." Email, Slack, and remote work have blurred the boundaries that used to protect weekends.
People Pleasers
If you struggle to say no, your week may be filled with commitments you didn't want. Sunday becomes a time of dreading obligations you took on to avoid disappointing others.
Those in Toxic Workplaces
Sometimes Sunday Scaries are your body's accurate warning system. If your workplace is genuinely unhealthy, the anxiety is a signal worth listening to.
Meet Jesse Cynamon, RP
Registered Psychotherapist (CRPO #10979)
I focus on helping high-performing professionals who look successful on the outside but feel exhausted on the inside.
Sunday anxiety is often the canary in the coal mine—a sign that your work-life balance has tipped too far. We'll work together to rebuild that boundary, so you can enjoy your success without sacrificing your peace of mind.
Schedule 15-Min Consultation
Common Questions About Sunday Scaries
How do you stop the Sunday Scaries?
Therapy addresses the root causes through boundary-setting techniques, cognitive strategies to manage catastrophic thinking, and nervous system regulation tools. Many clients see improvement within 4-6 sessions.
Are Sunday Scaries a sign of something bigger?
Often, yes. They can signal underlying high-functioning anxiety, burnout, or work-life boundary issues. They're worth addressing before they escalate.
Is this covered by insurance?
Yes. As a Registered Psychotherapist (CRPO), my services are covered by most major Ontario insurance plans including Sun Life, Manulife, Canada Life, and Green Shield.
Do you offer evening appointments?
Absolutely. I know professionals have busy days. I offer evening slots specifically to accommodate your work schedule.
Is it virtual?
Yes, all sessions are secure video calls. You can join from the comfort of your home—no commute required.
How long does it take to see improvement?
Most clients notice a shift within 4-6 sessions. You'll learn practical tools in the first few sessions that you can apply immediately. Deeper work on underlying patterns typically takes 8-12 sessions, though this varies based on your specific situation and goals.
What if my job is the actual problem?
Sometimes it is. Therapy can help you distinguish between anxiety that's distorting your perception and genuine workplace issues that need addressing. We'll work together to clarify what's within your control to change and what might require bigger decisions about your career path.
Reclaim Your Sunday Evenings
You don't have to live for the weekend only to lose it to worry. Let's get you back to feeling like yourself.
Schedule 15-Min ConsultationYou'll receive a confirmation within 24 hours.