No matter how much I prep on Friday I still get that anxious pit in my stomach every Sunday afternoon. It’s like my brain knows Monday is coming and decides to go full existential crisis mode. I love my job, I really do. But something about the pressure, the pace, the emotional load of the week ahead always weighs heavy on Sundays. I’ve tried walks, TV, journaling, even meal prepping, but the dread still lingers. Does anyone actually look forward to Monday? What do you do to mentally reset and quiet the Sunday Scaries before they spiral?

With as much outside of contract work I have been doing; it's easy to be glad it's Monday.

The actual instruction, is the only part of the job I don't resent.

I'm going to give the advice that few others will give. This post calls for a little more tough love, I'm afraid. You may want to grab a drink and have a seat, because this is not your typical touchy-feely teacher page stuff.

First of all, please stop using the phrase "Sunday scaries." Adults don't speak that way unironically. Seriously, it sounds like something you'd say to a 4-year-old who's worried about a monster in the closet. Ifyou address the problem like an adult, you'll handle it like one.

Along those lines, your state of mind is a choice. You may not even realize it, but you're going into your weekend planning to have the woobie-woobies, or whatever. You said it yourself, although unintentionally. You really are deciding to have an "existential crisis." So, if you really love your job, as you say, decide not to.

You don't need drugs, and yes, you absolutely can stop yourself from "spiraling." You're not experiencing any serious problems, from what you're describing, just normal job stress that everybody deals with. So, live your life on the weekends and think about something other than your hand selected anxieties. The problem with all of the prescribed tricks suggested by the experts is that they are, in fact, tricks. They don't actually put your mind in the proper place. You still need to learn how to control your own thoughts and emotions.

My advice is to be intentional with your weekends. If you find yourself spending half of Saturday in bed due to exhaustion, and half of Sunday fearing the next week, then you are doing your weekend wrong. Focus on getting things done, hanging with friends, going to church, etc. on the weekends, and then you will be rested and recharged when you go back to work on Mondays.

I'll be honest, since I started doing this, Mondays have become my favorite day in many ways. You work 5 out of 7 days (that's over 71% of days), only one of those days happens right after recharging and reconnecting with yourself and with God. Make sure to do that reconnecting!

Good luck!

Can you start planning something you really enjoy on Sunday evenings? I have a meet up group with some other women and we do crafts and talk about books. I always get so excited for that that I forget to dread the next day. You can't stop yourself from spiraling but you can distract yourself!

The only thing that helped me was Xanax

Don’t do this to yourself.

All you can do is plan, using your experience and wisdom. Nobody knows how it will go the next day, and not just on Monday. Just show up, do your best, and adjust as necessary. This is not a super power; this what we do.

I relate to your post. Anxiety is something that comes to all of us and is hard to put down. I have a great year this year, great students, great classes, and no behavior problems, however last week I found myself in the restroom with anxiety about an upcoming class, where I did not have the energy. To tell the truth the anxiety doesn't go way but focusing on it aps it up. I know I don't have a solution but I know what helps me, not focusing on the day as a whole, focusing on the immediate task, being, "in he moment." Instead of thinking "3rd period Monday and Johnny is going to be there and be a problem and he is going to be cruel to me...." focus on what first period will be like or start Monday with a treat a latte just something to where you have an oasis in the day you can look forward to. Sometimes that one ray of light is all you need to keep the darkness at bay.

I think we’ve all felt that way at sometime or another, but yes, the first 10-15 years into my career I felt that way, especially if I knew I needed copies of something. The last 13 years of my career I didn’t feel that way as much. I felt like I knew the curriculum so well I could have taught it with my eyes closed. I’ve also got the gift of “purposeful stalls.” Some even bit I don’t know exactly what I want to do for the day, I always have back up activities in mind if I move to fast through the lesson. It just always worked.

I learned to leave work at work and focus my attention on my family and things I enjoy on the weekends. It took a long time! I appreciate my weekends now more and then I look forward to the routine of the weekdays. I am usually well rested by Sunday evening and wake up ready for action on Monday morning. Good luck finding your balance!

I'll be honest, if I found my job so distasteful that it filled me with dread I'd find something else to do with myself. I really don't understand being so dramatic about a job. We're teachers, it's really not that horrendous. If it's that disturbing you're not obligated to do it.

Stopped sweating Sundays when I (integrated science) realized I should prep on Friday, on campus surrounded by all materials necessary. Focus was a lesson easily converted to guest teacher plan as needed.

I set aside a little time each day starting on Tuesday to plan and prepare for the next week. I do certain things each day so by Friday I’m ready for the upcoming week. I have a visual note of what needs to be ready for Monday so I don’t forget anything. This gives me total peace of mind. Unless I have some papers to grade I don’t take anything home either.

I'm retired now, but had this often. Chat GPT suggests:

1. Give your brain a concrete plan

An anxious brain dislikes uncertainty.

Spend 10–15 minutes writing:

* The three most important things to accomplish Monday.
* One small first step for each.
* Anything that can wait until later in the week.

Once it’s on paper, tell yourself:

“I have a plan. I don’t need to keep rehearsing it.”

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2. Create a “shutdown ritual”

Borrowed from productivity research, this signals to your brain that planning is finished.

For example:

* Check tomorrow’s calendar.
* Pack your bag or lay out clothes.
* Charge your phone.
* Write tomorrow’s to-do list.
* Close your notebook.

Then deliberately stop planning.

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3. Schedule something enjoyable for Monday

Anticipation works both ways.

Examples:

* Buy a favorite coffee.
* Listen to an audiobook on your drive.
* Meet a friend for lunch.
* Take a short walk after work.

Having something to look forward to reduces anticipatory stress.

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4. Reduce the “mental movie”

Notice when your mind starts imagining everything that could go wrong.

Instead ask:

* What evidence supports this worry?
* What evidence doesn’t?
* If this happened, how would I handle it?

This shifts you from catastrophizing to problem-solving.

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5. Calm your nervous system

Try 5–10 minutes of:

* Slow diaphragmatic breathing (inhale for 4 seconds, exhale for 6–8 seconds)
* Gentle stretching
* A slow walk outside
* Progressive muscle relaxation

Longer exhalations help activate the parasympathetic nervous system.

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6. Avoid “revenge relaxation”

Many people stay up too late trying to squeeze every last minute out of the weekend.

Instead:

* Keep your normal bedtime.
* Limit alcohol.
* Avoid excessive caffeine late in the day.
* Reduce screen time during the last hour before bed.

Good sleep can lessen anxiety the next day.

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7. Make Sunday restorative instead of productive

Ask yourself:

“What would help me feel restored?”

That might include:

* Reading
* Gardening
* Painting
* Going to Mass or spending time in prayer
* Baking bread
* Walking in nature
* Spending time with your husband

Rest is preparation, not laziness.

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8. Practice acceptance

Instead of trying to eliminate anxiety, try saying:

“It’s okay that I’m anxious. My brain is trying to prepare me for tomorrow. I don’t have to fight this feeling.”

Research on acceptance-based therapies suggests that allowing anxious feelings rather than resisting them often reduces their intensity.

A simple Sunday evening routine (30–45 minutes)

1. Review next week’s calendar (5 minutes).
2. Write Monday’s top three priorities (10 minutes).
3. Prepare clothes, lunch, or materials (10 minutes).
4. Stretch or walk (10 minutes).
5. Read, pray, or enjoy a relaxing hobby before bed (15–20 minutes).

I used to have these experiences. Now instead of trying to control what the kids do at every moment trying to prevent chaos I teach them how to make good decisions. Now that we are a couple of months in the class flows smoothly like a well oiled machine and the kids are more in charge of their own behavior. I involve the kids in the decision making processes.