No matter how relaxing or fun the weekend, no matter how many items we checked off our to-do list or how much we enjoyed spending time with friends, the Sunday blues or Sunday scaries often creep up as we frantically try to enjoy what’s left of the weekend. One minute we’re cleaning up after having friends over for dinner or watching the credits roll on our favourite TV series, and then next, our mind is fixated on the week ahead: from to-do lists to work worries, our focus shifts to the future, and not in a good way. A productive weekend, relaxation – all is forgotten as a wave of anxiety creeps in. Whether you call it the Sunday blues or the Sunday scaries, you’re not alone. 

What are the Sunday Blues? 

The Sunday Blues are the creeping anxiety or dread that tends to arrive later Sunday afternoons or evenings. It’s not necessarily tied to disliking your job, and you don’t have to hate Mondays to feel it. Many people who love their work also experience these feelings – it’s the anticipation of the structured workweek interrupting the unstructured freedom of the weekend.  

Thoughts might start small. Thinking about tasks you didn’t get to last week, upcoming meetings, or the busyness of the days ahead. But those thoughts snowball, turning into physical symptoms like a racing heart, trouble focusing, irritability – and in some cases, all three. 

Psychologists generally agree that the Sunday blues can come from a heightened awareness of responsibilities and time constraints. Your mind is shifting from rest mode to work mode, and that can trigger anxiety, even if you enjoy your job.  

Strategies to Beat the Sunday Blues 

The good news is that there are plenty of ways to deal with the Sunday blues, and over time, they can become more manageable. Here are some practical tips to help you stay present on Sundays and ease the transition into the week ahead. 
 

One way to offset the dread of Monday is to give yourself something to look forward to. Plan a midweek reward like dinner with a friend, a workout class you love, or a personal project you’re excited about. Shifting your mindset so that the workweek isn’t just about tasks and responsibilities can make Mondays feel less daunting. 
 

It’s tempting to scroll through social media on a lazy Sunday afternoon, but that can quickly turn into doomscrolling – seeing everyone’s weekend highlights while you’re mentally preparing for work can fuel anxiety. Instead, put your phone down and engage in activities that are more fulfilling, whether it’s a hobby, a walk, or catching up on a book you’ve been meaning to finish. 
 

Sometimes the Sunday blues come from unfinished business. If your mind is still swirling with thoughts of last week’s to-do list, consider making a quick list on Friday before you end the workweek. Jot down tasks for Monday, priorities for the week ahead, or anything lingering in your mind. It’s a simple way to clear your mental space and enjoy the weekend without worrying about what’s waiting for you on Monday. 
 

When the Sunday blues hit, it’s easy to let your mind run wild with negative thoughts: “I’m not prepared,” “I didn’t do enough last week,” or “I’ll never get it all done.” Challenge those thoughts with positive self-talk and mindfulness. Instead of pushing those feelings away, acknowledge them and then let them go. Remind yourself that you’re capable and that you’ve faced busy weeks before – this is no different. 

If you regularly experience the Sunday blues, take a look at your week. Is stress from work building up each day until it hits you hard by the weekend? Finding ways to de-stress throughout the week can make a huge difference. Incorporating activities like physical exercise, meditation, or even spending time with friends can help reduce overall stress levels so that by the time Sunday rolls around, you’re not already feeling the weight of last week. 
 

7. Access Support Through Therapy 

Sometimes, these feelings of dread can run deeper than a passing mood. If you frequently experience stress that impacts your mental health, consider seeking support. GMS health plans include access to counselling services, making it easier to speak to a licensed therapist. With coverage that includes virtual mental health services, you can access cognitive behavioral therapy (CBT), a proven method for managing anxiety and stress​. 

CBT is a therapeutic approach that helps you identify negative thought patterns and reframe them in a more constructive way. Whether you're dealing with the Sunday blues or more significant stressors, CBT is particularly effective because it teaches practical strategies to challenge unhelpful thoughts and take control of anxious feelings. 

Sundays Are for You 

Finally, remind yourself that Sundays are still part of the weekend, and you deserve to enjoy them. The Sunday blues might be persistent, but they’re temporary, and with the right strategies, you can reclaim your weekends. The key is to recognize that you’ve been here before, and every time, you’ve gotten through it. This time will be no different. 

There are 52 Sundays in a year, and you can get through them one at a time. By implementing these simple tips, you can turn Sundays back into a day of rest, relaxation, and enjoyment.