TLDR: Ever feel a deep dread creeping into your Sunday evenings? You may be experiencing the ‘Sunday scaries’. Explore Mello’s practical tips to restore some balance to your weekend before Monday arrives.
Ever feel a deep dread creeping into your Sunday evenings? You may be experiencing the ‘Sunday scaries’. Explore Mello’s practical tips to restore some balance to your weekend before Monday arrives.
What are the ‘Sunday scaries’?
The ‘Sunday scaries’ refer to the anticipatory feelings of dread and anxiety that can arise on Sundays for the coming week.
To reduce these worries, consider the following questions:
What can you physically do?
How can you manage your emotions?
Are there any logistics you can tackle?
What can you physically do?
Tidy your space for the upcoming week
Do a hobby that relaxes you
Take some alone time to decompress
Reduce intense light and sensory input
How can you manage your emotions?
Talk to a loved one about your worries
Acknowledge the anxiety you’re feeling instead of avoiding it
Utilise Mello’s in-app calming exercises
Be kind to yourself (we’ve got an exercise for that too!)
What logistics can you tackle?
Write down the upcoming week’s events and tasks
Plot a rest day for the week
Decide and prepare your outfit for Monday
Put your phone away long before you go to sleep
If you find yourself regularly stuck in a cycle of negative thoughts when Sunday evening arrives you may be experiencing the ‘Sunday scaries.’
But don’t worry — Mello’s got you sorted.
With a range of exercises to calm your body, settle your racing thoughts, and change the way you think, Mello is your mental health resource for overwhelming thoughts.
Download it now on the Apple App Store and Google Play.
Written by Natalie Williams
on September 23, 2026
Last reviewed on October 28, 2026