Can Counselling Help with the Sunday Scaries?


Many people experience a sense of dread or anxiety on Sunday evenings, commonly referred to as the Sunday scaries. This feeling can be especially difficult for those who do not enjoy their job or school environment, or who have a lot of work to do in the coming week. If you’re one of the many people who experience the Sunday scaries, you may be looking for ways to manage these feelings and reduce your stress levels. In this article, we’ll explore some strategies for coping with the Sunday scaries and alleviating your anxiety.

What are “The Sunday Scaries”

The Sunday scaries is a term used to describe the anxious or uneasy feeling that some people experience on Sunday evenings, often as a result of anticipating the start of a new workweek or school week.

This feeling can be characterized by a sense of dread, worry, or sadness, and can be accompanied by physical symptoms such as headaches or upset stomach. It can be especially common for people who do not enjoy their job or school environment or who have a lot of work to do.

How Common Are “The Sunday Scaries”

The Sunday scaries are a common experience, with many people reporting feeling anxious or uneasy on Sunday evenings as they anticipate the start of a new work or school week. According to a survey conducted by LinkedIn, over 80% of American workers experience the Sunday scaries to some extent. Another study conducted by Monster found that 76% of survey respondents reported experiencing Sunday night anxiety. So, if you experience the Sunday scaries, you’re definitely not alone.

How Can I Manage “The Sunday Scaries”

The Sunday scaries can be difficult to manage, but there are some strategies that can help.

These may include:

Planning ahead: Taking time on Friday or Saturday to plan out your tasks and schedule for the coming week can help you feel more organized and in control.

Engaging in relaxing activities: Taking time for activities that you enjoy and find relaxing, such as reading a book, taking a bath, or doing yoga, can help to alleviate anxiety and stress.

Connecting with others: Spending time with friends or family members, or even connecting with them over the phone or online, can help you feel supported and less alone in your worries.

Practicing Gratitude:. Using a gratitude practice is a powerful tool for managing the Sunday scaries. When you focus on the things you are grateful for, it can help shift your perspective and reduce your feelings of anxiety and stress.

Keep a gratitude journal: Take a few minutes each day to write down things you are grateful for. This could be anything from a delicious cup of coffee to a kind word from a friend. By focusing on the good things in your life, you may find it easier to manage your feelings of anxiety on Sunday evenings.

Practice gratitude meditation: Set aside some time each day to meditate on the things you are grateful for. You can do this by simply closing your eyes and taking a few deep breaths, then visualizing the things you are thankful for. As you do this, try to focus on the feelings of gratitude and appreciation that come up.

Write a gratitude letter: Think of someone in your life who has had a positive impact on you, and write them a letter expressing your gratitude. This could be a teacher, a family member, or a friend. By expressing your gratitude, you may find that your own feelings of anxiety and stress are reduced.

Practice Self-Compassion:Remember, it’s important to be kind to yourself and acknowledge that feeling anxious or stressed on Sundays is a common experience. By implementing some of these strategies, you may be able to alleviate your Sunday scaries and approach the new week with a greater sense of ease and calm.

Seeking support: If the Sunday scaries are significantly impacting your quality of life or ability to function, it may be helpful to seek support from a therapist or mental health professional who can help you develop coping strategies and manage your symptoms.

Acceptance and Commitment Therapy (ACT) can also be an effective approach for managing the Sunday scaries. ACT is a form of cognitive-behavioral therapy that helps individuals develop psychological flexibility and learn to live in the present moment.

If you’re struggling with the Sunday scaries or any other mental health concerns, seeking support from a mental health professional can be helpful. Restore Renew Revive Counselling & Couples Therapy offers compassionate and evidence-based therapy services for individuals and couples in the Halifax, Nova Scotia area. If you’re interested in learning more about our services or scheduling an appointment, please visit our website at or give us a call at 902-702-7722.


Marcy is a Clinical Social Worker in Halifax, NS who specializes in helping women who are struggling with anxiety, people pleasing, perfectionism and low self esteem cope more effectively.  She also works with new moms who are experiencing challenges with the transition to parenthood and with people who experience chronic illness.  In addition she specialized in helping couples who are struggling in their relationship to learn to communicate more effectively and rebuild intimacy in their relationships.  If you’d like to book a free 15 minute consultation with Nancy click here. Or call (902) 702-7722 to schedule.

Marcy Daniels MSW, RSW

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