The Sunday Scaries: How to Overcome Monday Work Anxiety

If you’ve ever found yourself dreading the start of the workweek, you're not alone. For many professionals, the "Sunday Scaries" are more than just a passing feeling;  they’re a reflection of deeper workplace stress, burnout, and mental fatigue. As demands grow and boundaries blur, it's easy for the anxiety of Monday to creep into your weekend. Fortunately, with a few mindful changes, you can ease that anxiety and set yourself up for a more balanced, productive week.

And as we recognize National Stress Awareness Month this April, there’s never been a better time to rethink your approach to stress and wellness, starting with your Sunday routine.

Plan Ahead on Fridays 

One of the most effective ways to reduce Sunday anxiety is to prepare for the upcoming week before it begins. A few minutes of planning on Friday can make a huge difference:

• Outline your priorities for Monday to have a clear idea of what needs to be done.

• Tackle small tasks on Friday afternoon to get a head start on the week.

• Create a to-do list so you know exactly what to focus on when Monday arrives.

Set Boundaries and Disconnect

It’s essential to maintain boundaries between your personal and professional life, especially over the weekend. While it can be tempting to check your email or catch up on work, try to avoid it. Continuous work-related interruptions prevent you from fully unplugging and recharging. Consider setting specific "off" times when you disconnect completely, allowing you to enjoy your time away from the office.

Practice Stress-Reduction Techniques

When Sunday anxiety creeps in, using stress-reduction techniques can help calm your mind.

Try some of these practices: 

• Mindful breathing exercises to stay present and reduce stress.

• Meditation to clear your head and foster relaxation.

• Light exercise, such as a walk or yoga, to release tension and boost your mood.

• Use apps like Headspace or Calm for quick and easy guided relaxation.

Establish a Relaxing Sunday Evening Routine

The way you spend your Sunday evening sets the tone for the week ahead. Aim for a calming routine that helps you wind down, such as reading a book, taking a warm bath, or journaling. Avoid checking work emails or engaging in stressful activities late in the evening, as this can trigger feelings of anxiety. Instead, try to focus on activities that promote relaxation and prepare your mind for rest.

Focus on Self-Care

Self-care isn’t just about pampering yourself; it’s about maintaining your physical, emotional, and mental health:

• Prioritize sleep to ensure you’re well-rested and ready for the week ahead.

• Eat nourishing meals that fuel both your body and mind.

• Engage in activities that help you feel emotionally balanced and ready for challenges.

• Make self-care part of your weekly routine to build resilience against stress.

Get Moving on Monday Morning

Instead of jumping straight into work, start your week on the right foot by incorporating physical activity into your morning routine:

• Try a quick walk, yoga session, or stretching to clear your mind and boost energy.

• Physical exercise releases endorphins, which enhance your mood and reduce stress.

• Take a few minutes in the morning to set a positive tone for your day.

The Sunday Scaries can be a real barrier to enjoying your weekend and starting the workweek with a fresh perspective. By planning ahead, setting boundaries, and incorporating self-care into your routine, you can manage pre-work anxiety and set yourself up for success. Don’t let stress dictate your weekends;  take control and create a routine that promotes well-being and reduces work-related stress.

The Sunday Scaries aren’t just a nuisance, they can be a red flag for chronic workplace burnout. Join us for an honest conversation with therapist Taylor Steffan as we explore how invisible burdens like stress and burnout impact your mental and physical health. You’ll walk away with practical tools to reduce stress, support your well-being, and break free from the burnout cycle.

Your well-being matters — Join us for a conversation on stress and burnout »