BY THE OPTIMIST DAILY EDITORIAL TEAM

It’s Sunday evening. The sun is setting, your laundry’s (mostly) done, and suddenly your stomach sinks like you forgot to study for a test. Sound familiar? That creeping dread you feel as Monday approaches has a name: the Sunday scaries. And while the feeling is all too common, it doesn’t have to be inevitable.

Psychologist Dr. Stefanie Mazer, Psy.D., founder of Mindwise Inc. and an expert in anxiety, depression, and performance stress, explains what’s really going on in our heads and how we can gently take back control of our Sundays. Spoiler: it is possible to feel like yourself again.

What exactly are the Sunday scaries?

The Sunday scaries aren’t one-size-fits-all. For some, it’s a vague sense of unease. For others, it’s a stomach knot, irritability, or racing thoughts about that looming meeting you haven’t prepared for.

According to Dr. Mazer, “The Sunday scaries are a form of anticipatory anxiety that often begins late Sunday afternoon and builds into the evening, as the weekend winds down.” You might find yourself thinking about emails, early alarms, or the pressure to shift back into ‘work mode.’ “The mind often jumps ahead to worst-case scenarios,” she adds, which ramps up stress before the week even begins.

The worst part is that anxiety can mess with your sleep and make Monday feel even tougher. But there are reasons we feel this way and tools to help you calm the chaos.

Why Sunday stress happens

At its core, Sunday anxiety isn’t just about dreading your to-do list. “Much of it has to do with identity,” explains Mazer. “Shifting from who you are in your own time to who you have to be at work” can be jarring, especially if your job feels draining or misaligned with your values. Your nervous system starts to brace for the shift before it even happens.

And while Sunday is often associated with rest, that stillness can backfire. “The quiet of Sunday can bring up things you’ve been avoiding all week,” says Mazer, like self-doubt, guilt, or the pressure to be perfect. This results in an emotional cocktail that’s equal parts restlessness, tension, and existential dread.

5 ways to calm the Sunday scaries (without pretending they don’t exist)

1. End the weekend with intention

Instead of drifting into worry, choose a Sunday evening ritual that grounds you. Dr. Mazer suggests cooking a comforting meal, taking a sunset walk, journaling, or spending time with someone who lifts you up. “When your brain feels like it’s in control of something, it’s less likely to default to fear,” she explains.

Even a small, meaningful habit can remind your nervous system that you’re safe, cared for, and capable.

2. Make a realistic Monday game plan

Feeling overwhelmed? Carve out just ten minutes to map out your Monday. No need for a perfect plan; just one that includes breaks, movement, and buffer time. “Knowing you’ve built in breathing room lowers your brain’s sense of threat,” says Mazer.

Even writing down a single task you’re going to tackle first can give your brain a sense of control and calm.

3. Power down your devices

Resist the urge to doomscroll your way through dread. “Digital overload keeps your nervous system activated and scattered,” warns Mazer. Instead, opt for something that gently grounds you, like a good book, some mellow music, or time outside. Give your brain the space to reset, not spiral.

4. Name the fear

This one might surprise you, but it works: “When you’re feeling that heavy pit in your stomach, try writing down exactly what you think is going to go wrong,” says Mazer. Vague anxiety thrives in shadows, but naming it brings it into the light.

For example, if you’re dreading a team meeting, write down: “I’m worried I won’t sound prepared.” Then look at what’s true. Are you actually unprepared, or just nervous? A quick scan of last week’s notes might be all you need to calm the fear.

5. Do something that feels like you

Sunday dread often signals a disconnect from your true self. “It’s not just dread about tasks, it’s dread about the version of yourself you have to put back on,” says Mazer. So, fight back by doing something that reconnects you to your identity.

Paint, dance, talk with someone who really gets you. Go for whatever reminds you that you’re more than your job title. “It doesn’t have to be productive,” Mazer adds. “It just has to feel real.”

Your weekend is still yours

The Sunday scaries might feel like an unavoidable part of adult life, but they don’t have to own your evening. A few simple shifts can turn Sunday into a time of calm reflection rather than quiet dread. And if all else fails? Permission to take a bubble bath and go to bed early, granted.

As Mazer puts it: “When you meet anxiety with curiosity instead of resistance, you take back your power.”