Sundays are supposed to be relaxing, but for many people, as day turns to evening, it brings a sense of dread. This is known as the “Sunday scaries”, and as a mom, it’s more than a back-to-work feeling. It’s the weight of planning, organizing, and supporting your family. It’s the invisible labor that comes with being a mom, and a woman. However, you can take control and make Sundays relaxing again. In this post, we’ll explore some of the ways to ease your anxiety and begin the week with the right mindset. 

Woman holding her head in her hand.

Why Moms Get the Sunday Scaries

Whether you’re heading into the office or your job is a full-time mom, the pressure of what lies ahead can feel overwhelming. There’s school to prepare for, meals to plan, and errands to run, not to mention always more laundry to do. Then there’s the emotional side of things, which can be just as draining. A day away from your kids can feel like a lifetime, and you have five of them coming up.

Mental health professionals, like Angela L. Robinson, LPC, often see this kind of anticipatory anxiety in busy moms who feel the strain of managing everything for everyone. If you’re suffering, know that it’s normal. The Sunday scaries are a valid stress response, but you don’t have to put up with this feeling.

How to Reset Your Sundays 

Taking a bubble bath sounds great, but if you’ve got young kids, it’s not always realistic. And even if you could fit it in, you might spend the whole time thinking about school lunches. Instead, look for small things you can change. Realistically, the last thing you need is to add more tasks to your never-ending to-do list. While some of these items sound like more work, once you get into a routine, these things will actually help make your life easier. 

  • Pick one task to knock out early: If Sunday evenings are usually chaos, try moving some of your work to another time. For instance, could you get school outfits ready on Saturday, or meal prep Sunday morning?
  • Anchor the evening with a familiar ritual: Whether it’s bedtime yoga, watching an episode of your favorite TV show, or one-on-one time with your partner, be consistent with a small but enjoyable activity that leaves less time for you to worry about the week.
  • Reserve at least 10 minutes for ‘me time’: Even if it’s just taking the time to do a proper skincare routine or read a chapter of your book, make sure you leave time that’s just for you.
  • Face your fears: Journaling and writing down your anxieties can provide a cathartic release. It’s better to confront your concerns with a “What’s the worst that could happen, and what would I do if it did?” attitude than to attempt to squash them.
  • Plan something for Monday: Mondays are less scary when you’ve got something to look forward to, like a coffee date with a friend. 
  • Get off social media: Doom scrolling Instagram is a quick way to damage your mental health. Comparing your life with strangers’ online and consuming mindless content only makes anxiety worse. Put the phone away at least one hour before bedtime. It will help you sleep better, too. 

Endnote

Just because the Sunday scaries are normal doesn’t mean they’re inevitable. You’re a mom, which means you’re already carrying a heavy mental, emotional, and physical load. Sunday night dread doesn’t need to be added to the mix. Thankfully, with a few mindful changes, you can reclaim your Sunday evenings and feel excited, not anxious, about the upcoming week.