How to Ease Sunday Night Anxiety: Start the Week Calm and Clear

Do you experience Sunday night anxiety, that uneasy feeling (sometimes called the Sunday scaries) that can creep in as the weekend ends and the reality of Monday looms?

Whether you're worried about the week ahead, overwhelmed by work stress, or simply unable to switch off, the transition from Sunday to Monday can stir up anxious thoughts and tension in both mind and body.

As a qualified Hypnotherapist working online with adults and teens, I support people who feel like they’re constantly “on edge”...especially at the end of the weekend / start of the work week. In this blog, I will share some simple, effective ways to calm your nervous system and ease into Monday with more peace, positivity and clarity.

Here are five gentle techniques I share with my clients to help soothe Sunday night anxiety:

🌙 1. Create a Wind-Down Routine

Instead of using Sunday evening to over-prepare or doom-scroll, try creating a calm, intentional wind-down ritual. Dim the lights, take a warm bath, journal or listen to calming music. These signals help your brain shift from alert to relaxed, making it easier to sleep and wake up refreshed.

🧠 2. Do One Supportive Thing for Monday

Anxious thoughts often spiral from feeling unprepared. Ask yourself: "What’s one small thing I can do now to support myself tomorrow?" It could be making your lunch ahead of time, choosing your outfit or writing a to-do list. Small actions help you feel more in control and at ease.

💬 3. Shift the Inner Dialogue

Sunday night anxiety can come with unhelpful thoughts: “I’ll never get through this week” or “It’s all too much.” Practice reframing with compassionate, grounded self-talk such as:

“One step at a time is enough.”

“I’ve overcome challenges before and I can again.”

“Things I worry about usually turn out better than expected.”

🌿 4. Use Guided Visualisation

Your subconscious responds powerfully to mental imagery. Ty closing your eyes and picturing yourself moving through the week with calm, focus, and ease. In Solution Focused Hypnotherapy, we use this kind of positive rehearsal to build resilience and shift negative mindset patterns.

🎧 5. Try a Relaxation or Hypnosis Audio

A short relaxation or hypnotherapy track can ease your nervous system into a calm state. This helps release tension from the body and prepares you for deep rest. You can access my free calming track here or message me for a personalised version.

You Deserve a Calmer Start to the Week!

Sunday night doesn’t have to bring dread. With a few small shifts, you can reduce anxiety and feel more prepared to step into your week with calm and confidence.

If Sunday night stress is a regular pattern for you, online hypnotherapy can help. I work with people to reduce anxiety, improve sleep and rewire the brain for resilience and focus.

🧠 Want to learn more or book a free consultation with a qualified online hypnotherapist?

Drop me a message and let’s talk about what’s possible for you.