7 Tips for Dealing with the Sunday Scaries, According to Happiness Experts

For many people, feeling down simply comes and goes. Maybe it seems to come out of nowhere or there’s a trigger, like a disagreement with a friend or a news story that’s bumming you out. But then, there are the Sunday blues. 

Sometimes, you can set your watch to when your mood will take a turn for the worse. With fall on the way, shorter days and cooler temps can bring on the blues (for some, this mood change can actually be Seasonal Affective Disorder, or the milder “winter blues”). Another form of blues with a time peg? The Sunday blues, otherwise known as that low mood that seems to hit as the weekend comes to a close.

But what exactly are the Sunday blues? How do you cope with them? And how can you set yourself up for a successful week when you feel so defeated every Sunday? I asked a psychologist and a happiness expert for answers to these very questions.

The Sunday blues (also frequently called “Sunday scaries”) isn’t a formal term among mental health professionals, “but we definitely hear about it,” as Peggy Loo, Ph.D., New York City-based psychologist at Manhattan Therapy Collective, says. She describes the Sunday blues as “a downshift in mood that can look like sadness or a drop in energy as you come to terms with the weekend ending.”

“I’ve often seen it happen when people are struggling with job burnout and dissatisfaction, loneliness, or life direction,” Loo says. “The weekend represents a break from work, pressure, and even self-imposed expectations, and it’s a chance to socialize, feel free, and relax. It’s hard to let that go if come Monday you’re returning to a tough job, stress and responsibilities, or getting through your week on your own.”  

Happiness expert Jessica Weiss adds that no one is exempt from experiencing this feeling. She says that the Sunday blues are a clear signal that something is out of whack, particularly when it comes to a person’s work life.

Weiss says that the Sunday blues can show up in a variety of ways. “It can be that pit in our stomach, feelings of anxiety, lack of motivation, and even dread,” she says. 

Loo says that when your mood significantly fluctuates every Sunday, that can impact your emotional well-being in the long-term. You may start to automatically feel down every Sunday, whether or not it makes sense. You could be having a great day, but since your mind can become programmed to experience a low mood every Sunday, your happiness can disappear at a moment’s notice.

And it can impact the rest of your week, too. 

“Let’s say that the Sunday blues seep into the start of your week, which affects the rest of how your week goes, making you even readier for the weekend,” Loo says. “Now you’re in a negative pattern.”

If you’re having the Sunday blues every single week, Loo says it’s probably a sign that something needs to change and you need to do some honest self-reflection. 

“Ask yourself, ‘What is it about my life right now that every Sunday I’m feeling down before the start of a new week?’ ” she says. 

Weiss says that you can try to reframe Sunday not as a day of dread but as a day of opportunity, a chance for a fresh start to tackle new challenges. “This reframing technique is crucial, as it allows people to shift their mindset from one of helplessness to one of control,” she says.

“The best way to set yourself up for success on Sunday is to plan for it on Friday,” Weiss says. “By implementing these strategies on Friday, you can create a positive transition into your weekend and set yourself up for a more relaxed Sunday.” According to Weiss, this can mean wrapping up loose ends or cleaning and organizing your workspace on Friday so you don’t return to work on Monday with a sense of urgency and stress. 

Making plans to look forward to is a great way to boost mental health. Try to make Sunday plans on or around the time the blues tend to start up for you. This strategy can also reinforce the fact that there are some things you can control.

“Exercising decision-making power with your mood is important and empowering,” Loo says. “It also helps you stay present and experience the good effects of whatever you’re doing, rather than anticipating the blues.” 

“Create a routine on Sundays that you genuinely look forward to,” Weiss recommends. “Whether that’s carving out time to read a book or to take a luxurious bath.” Try to incorporate an element of self-care, so you go into Monday feeling more relaxed and cared for. 

“Nothing will stop the Sunday blues in their tracks faster than spending time with people that you love,” Weiss says. “Whether that’s cooking and enjoying a meal with friends or inviting friends over just to spend time and reconnect, spending time with friends is the ultimate antidote to stress, anxiety, and those dreaded Sunday scaries.”

Loo encourages people to focus on what they can do about their Mondays to make them less stressful or even more enjoyable.

“If the Sunday blues have to do with sadness about the weekend ending and not looking forward to a new week, put some thought into your Mondays. Maybe it’s planning for more support first thing in the morning, scheduling yourself to have a quieter start to a workweek if you can, or having a standing lunch date with a friend,” she suggests.

Maybe you’ve carried out all of these tips, and you still can’t shake the Sunday blues. In this case, Weiss says it might be time to consider a career change. 

“Work can and should be a source of joy, satisfaction, and fulfillment,” she says. “Give yourself permission to seek new opportunities that align with your values and aspirations.” Otherwise, whenever you’re dealing with a mental health challenge of any kind (and that includes the Sunday blues), therapy is always an excellent way to learn coping strategies and feel better overall.

It’s also important to keep in mind that if you find that you’re feeling down for days at a time or on a more regular basis, you may be experiencing depression. If you notice consistent feelings of losing interest in things you used to enjoy, drastic mood swings, a sense of hopelessness, or feelings of being fatigued, those can be symptoms of depression and be signs that what you’re dealing with goes beyond just the Sunday blues. If you’re unsure, have an honest conversation with your doctor about what you’re feeling so you can take the right steps to feeling better. 

If you or someone you know is dealing with depression and needs help, visit one of the following websites or call one of their helplines:

• Depression and Bipolar Support Alliance: 800-826-3632
• National Alliance on Mental Illness: 800-950-6264
• Hopeline: 800-442-4673