It is Sunday afternoon and instead of enjoying the last hours of the weekend, a heavy feeling settles in your chest. Thoughts of meetings, deadlines and responsibilities for the week ahead start crowding your mind. By evening, your mood has shifted completely you are restless, anxious, and already tired of a week that has not even started. This is what many call the “Sunday Scares,” and for those living with stress and burnout, it can feel overwhelming.

In counselling, I once worked with Kevin (name changed) who described this weekly struggle. “By late Sunday, I cannot relax,” he explained. “I keep replaying everything that might go wrong on Monday. I toss and turn at night and when the alarm rings the next morning, I already feel defeated.” His words captured how the anticipation of stress can be just as exhausting as the work itself.

The Sunday Scares are more than just nerves. They are often a sign of chronic stress and burnout. The inner dialogue sounds like: What if I cannot handle this week? What if I fall behind again? What if I make a mistake and everyone notices? These thoughts leave your mind racing and your body responds with tension, restlessness and sleepless nights.

Over time, this dread can erode your weekends entirely. Instead of resting and recovering, Sundays become filled with worry. By Monday morning, you are already running on empty, making the rest of the week even harder.

There are ways to begin breaking this cycle. One effective step is creating a Sunday evening ritual of calm. Instead of letting worry control the evening, schedule activities that relax and recharge you. Kevin began setting aside time to cook a favorite meal and take a short walk before bed. These small routines gave his Sundays a softer ending and reduced the heaviness of the night.

Another helpful strategy is capturing your Monday tasks in writing. Spend ten minutes listing your top three priorities for the next day. This simple act tells your mind, I have it noted, I do not need to keep replaying it. Writing down the week’s responsibilities helps your brain let go and makes sleep easier.

The Sunday Scares do not mean you are weak or incapable, they are a sign that your body and mind need more balance. With the right support and strategies, Sundays can once again become a time of rest and renewal instead of dread.

You do not have to carry this alone. Support is available, and taking the first step can change everything. Visit www.drkaranvirsingh.com and book your free 20-minute session today.