Overcoming Sunday Scaries — A Guide to Easing Anxiety on Sunday Nights via Melbourne Therapy and Counselling Centre


At Melbourne Therapy and Counselling Centre, we understand the significance of mental well-being and the challenges many individuals face when it comes to managing anxiety. The term “Sunday Scaries” has become increasingly common, referring to feelings of intense anxiety and dread that often occur on Sunday nights, setting a daunting tone for the upcoming week. In this comprehensive guide, we will delve into the definition, causes, and effective solutions for overcoming Sunday anxiety, empowering you to embrace each day with a sense of calm and positivity.

What Are Sunday Scaries?

Sunday Scaries as described by the Cleveland Clinic are the “intense feelings of anxiety and dread that tend to arise every Sunday”. These emotions may manifest later in the day for some individuals, while those with heightened anxiety levels might experience them upon waking.

Alongside Sunday anxiety, individuals may encounter physical symptoms such as increased sweating, upset stomach, headaches, and sleep disturbances. In severe cases, it can even lead to symptoms of depression or exacerbate existing health conditions.

According to a LinkedIn Survey, 80 percent of professionals say they have experience the Sunday Scaries, with over 90 percent of Millennials and Gen Z reporting they feel it.

Overcoming Sunday Scaries — A Guide to Easing Anxiety on Sunday Nights via Melbourne Therapy and Counselling Centre

Causes of Anxiety on Sunday Nights

Melbourne Therapy and Counselling Centre recognises the importance of identifying the root causes of Sunday Scaries to address the underlying issues effectively. Here are some potential reasons why feelings of anxiety may arise on Sunday nights:

1. Dealing with a High-Stress Job

Individuals who face work-related anxiety may begin experiencing Sunday Scaries in anticipation of returning to their jobs. Thoughts about pending projects and tasks can trigger anxious feelings, making it difficult to fully relax during the weekend.

2. Having a Busy Week Ahead

Even if work is not a factor, individuals with a hectic schedule for the upcoming week may experience anxiety on Sunday nights. The anticipation of numerous family obligations or demanding home projects can create tension and restlessness.

3. Not Handling Things the Week Before

For more than one-third of people, Sunday anxiety arises from thoughts about unfinished tasks from the previous week. This unresolved business accumulates, adding to the current week’s to-do list and contributing to overwhelming feelings.

4. Struggling to Balance Work and Home

More than two-fifths of individuals experiencing Sunday Scaries find it challenging to balance work and home responsibilities. The simultaneous contemplation of obligations in both settings can lead to escalating anxiety levels.

Overcoming Sunday Scaries — A Guide to Easing Anxiety on Sunday Nights via Melbourne Therapy and Counselling Centre

Solutions for Easing Sunday Anxiety

At Melbourne Therapy and Counselling Centre, we believe in empowering individuals with actionable strategies to alleviate Sunday Scaries and promote overall well-being. Here are some effective steps you can take to ease your late-weekend anxiety:

1. Make Sleep a Priority

Prioritising adequate and consistent sleep is crucial in managing anxiety. Establish a regular sleep schedule, ensuring you go to bed and wake up at the same times on weekdays and weekends. Create a relaxing bedtime routine and cultivate a sleep-conducive environment for optimal rest.

2. Perform a “Brain Dump”

Combat racing thoughts and anxiety by engaging in a “brain dump.” Take a few minutes on Sunday night to write down all the factors contributing to your anxiety. This practice not only frees your mind from these concerns but also prevents worries about forgetting tasks as they are now documented.

3. Separate Home and Work

Sunday Scaries can be exacerbated when work-related thoughts infiltrate your leisure time. Strive to maintain a clear boundary between work and home life. If possible, designate a specific workspace and avoid engaging in work-related activities outside of those areas during your downtime.

4. Address Workplace Bullying

For individuals experiencing workplace bullying, addressing the issue is vital in reducing Sunday anxiety. Report the bully to a supervisor, set personal boundaries, and surround yourself with supportive individuals. Seek assistance from regulatory agencies or legal professionals if necessary.

5. Turn Off Work Notifications

Minimise Sunday anxiety by muting work-related notifications over the weekend. Allow yourself to disconnect from work and fully engage in leisure activities, granting your mind the opportunity to relax and unwind.

6. Practice Relaxation Strategies

Combat anxiety by engaging in relaxation techniques that calm both the mind and body. Progressive muscle relaxation, deep breathing exercises, guided imagery, warm baths, and soothing music are effective methods for promoting relaxation and reducing anxiety.

7. Stay Active on Sundays

Keep yourself engaged on Sundays to prevent your mind from wandering to work-related concerns. Spend time with friends, attend events in your area, or indulge in a hobby you enjoy. Engaging in activities that bring you joy can effectively distract from Sunday anxiety.

8. Create a Weekly Plan

Develop a weekly plan to organise and manage your tasks effectively. Breaking down larger projects into smaller, manageable steps can alleviate the sense of overwhelm, providing a sense of accomplishment as you complete each task.

9. Make Mondays a Day You Look Forward To

Ease Sunday anxiety by scheduling enjoyable activities for Mondays. Anticipation of these events can shift your mindset from dread to excitement, making it easier to embrace the start of the workweek.

10. Leave Breathing Room in Your Week

Avoid overloading your schedule during the week, leaving some open time between obligations. Allowing yourself breathing room to recharge can significantly reduce Sunday anxiety.

Overcoming Sunday Scaries — A Guide to Easing Anxiety on Sunday Nights via Melbourne Therapy and Counselling Centre

When to Seek Professional Help

If you find that Sunday Scaries persist despite attempting these strategies or if anxiety becomes overwhelming, seeking help from a mental health professional is essential. At Melbourne Therapy and Counselling Centre, our qualified counsellors and therapists can help identify the underlying causes of anxiety and provide personalised strategies for overcoming Sunday Scaries. Remember that help is available, and you do not have to face anxiety alone.


Managing Sunday Scaries is achievable with the right strategies and support. At Melbourne Therapy and Counselling Centre, we are committed to promoting mental well-being and guiding you towards a more fulfilling and anxiety-free life. Embrace each day with confidence and peace of mind, knowing that you possess the tools to conquer Sunday anxiety and thrive in every aspect of your life.

If you or someone you know is struggling with anxiety or depression, please reach out to us at Melbourne Therapy and Counselling Centre. We believe, “Healing Starts with a Conversation” and we are here to help.

Specialists in Anxiety, Stress and Trauma Therapy