The Sunday Scaries have a way of turning a peaceful day into a countdown of stress, with thoughts of Monday’s workload looming large. But it doesn’t have to be that way—discover 7 playful remedies to beat the anxiety and turn your Sundays into a time of relaxation, joy, and calm.
Time flows in a strange way on Sundays.” — Haruki Murakami
Ah, Sunday. The weekend glow is fading, and a creeping sense of dread begins to settle in as thoughts of Monday’s workload start to swirl. We’ve all been there—those moments when the Sunday Scaries hit, and suddenly, our relaxation time turns into a countdown to stress.
But what if there was a way to flip the script? To turn Sunday from a source of anxiety into an opportunity for peace, playfulness, and joy?
There is—and it’s easier than we think. From comedy to cooking, scenic drives to cozy nights in, here’s how we can kick the Sunday Scaries to the curb and reclaim our Sunday bliss.
What Exactly Are the Sunday Scaries?
If you’re unfamiliar with the term, the “Sunday Scaries” describe that creeping sense of anxiety that often hits as the weekend fades, and Monday’s responsibilities come rushing back to mind. It’s a feeling of dread that many experience, turning what should be a peaceful day into a stress-filled countdown.
There’s even a science to this: studies show that the shift from weekend relaxation to thinking about Monday’s responsibilities can spark feelings of anxiety as Sunday night rolls in. But don’t worry—there are plenty of ways to shake off those Scaries and reclaim your Sunday for relaxation and joy.
1. Laugh Your Way to Calm
Laughter is brilliant for shaking off the Sunday Scaries. Whether it’s a stand-up special by a favorite comic, a silly clip on TikTok, or a lighthearted interview with a comedian who always leaves us in stitches, indulging in some comedy is a surefire way to brighten our mood.
Laughter releases endorphins, those feel-good chemicals that naturally reduce stress. Plus, it’s hard to be worried about tomorrow when we’re happily lost in laughter. So, turn off your brain’s stress mode for an hour and embrace the healing power of humor.
2. Create Comfort in the Kitchen
There’s something incredibly grounding about making food with our own hands, especially on a Sunday when we’re bracing for the week ahead. Baking a batch of cookies or simmering a comforting soup in the crockpot not only fills our home with soothing smells but also gives us a tangible task to focus on.
Cooking can be a form of active meditation. Kneading dough, stirring a sauce, or chopping veggies takes our mind off looming deadlines and redirects it toward something tactile, nourishing, and present. Plus, you’ll have something delicious to look forward to enjoying—a cozy reward for embracing the moment.
3. Take a Sunday Drive
There’s something magical about a Sunday drive—just you (or maybe with a loved one), the open road, and a beautiful view. Whether you opt for a scenic drive through the forest, along a coastline, or through a quirky small town, getting out of our usual environment can reset our mindset.
Changing our surroundings helps shake loose any stuck thoughts and anxieties. The rhythm of the road, combined with the changing scenery, can offer a welcome break from our usual routine. A scenic drive isn’t just an escape; it’s a way to mentally refresh before the week begins.
4. Get Cozy
If venturing out isn’t your style, no worries. You can create your own sanctuary right at home. Grab your coziest blanket, make a cup of hot chocolate, and dive into a good book, or settle in with your favorite journal.
For extra comfort, write down a page describing your ideal day—what it would look like, how it would feel, and who would be there.
By visualizing our perfect day, we can shift our mental focus from what’s stressing us out to what lights us up. It’s an exercise in imagination and self-care, reminding us that we have the power to shape our experiences as well as how we approach the week.
5. Make a Contrast List & Shift From ‘X’ to ‘Y’
Sometimes, clarity is the best antidote to anxiety. Grab a pen and paper and make a contrast list. This is a simple but effective exercise: On one side, write down how you’re feeling (“anxious,” “overwhelmed,” “tired”). On the other side, jot down how you want to feel (“calm,” “excited,” “energized”).
Seeing the difference in black and white can help us identify what we need to change and gives us direction on how to move toward a better feeling. From there, we can brainstorm actions that will help us make the shift for improving not only our Sundays but also the entirety of our lives!
6. Map a Pattern Interrupt
Awareness is key to breaking any habit, including the Sunday Scaries. Think back: When do the Scaries usually start for you? Is it mid-morning, early afternoon, or as soon as the sun starts to set? What do you typically do before the anxiety creeps in?
Once you’ve identified the pattern, plan a “pattern interrupt.” Instead of following your usual Sunday routine, schedule a simple, enjoyable activity that shifts your mood.
Maybe it’s a walk around the neighborhood, a quick trip to your favorite bookstore, or even watching a matinee. The key is to break the cycle and do something light and joyful.
7. Do Something for Someone Else
When we focus too much on our anxieties, it’s easy to get stuck in a loop of worry. One way to break free is to shift our attention outward and do something kind for someone else. This isn’t about neglecting our own needs; instead, it is a focus on adding a small dose of generosity to our day.
Maybe you could check in on a neighbor, send a thoughtful text to a friend, or donate to a cause you care about. Acts of kindness have a way of boosting our mood and reminding us that we’re part of a bigger community. It’s a gentle way to reset our perspective and ground our energy in uplifting contribution.
Reclaim Your Sundays for Peace and Joy
The Sunday Scaries don’t have to control the end of our weekend or us. In fact, with a few simple shifts, we can transform our Sundays from anxious countdowns into a space for joy, reflection, and intention.
We have the power to transmute the Sunday Scaries into an invitation: a chance to choose calm over chaos, joy over anxiety, and creativity over routine.