The four-step plan to help cure my fear of Sundays

Sunday has been my least favourite day of the week. It’s haunted me for as long as I can remember. But at the start of this year, I decided to stamp out the dread for good.

The Sunday scaries need to go, so I’ve brought in the experts to find out some simple ways to reframe my mindset and set me up for a great week. And if you need this, too, just know it won’t be a lecture on getting eight hours of sleep.

Get outside (even for a few minutes)

First, interrupt the mental loop.

Getting outside is a great way to stop anxiety in its tracks before you spiral over unfinished tasks, tough conversations, or the Monday morning commute.

Director at Watkins Therapy Group Benjamin Watkins says a change of environment, sunshine, and gentle movement work wonders.

“Even a short walk, sitting in the garden or having a coffee outdoors can create a sense that the weekend is still ours to experience,” he tells nine.com.au.

Immerse yourself in ‘simple’ hobbies

We often fill our weekends with activities that aren’t actually restful, leaving us feeling like our time off was wasted by Sunday evening.

So, make sure you carve out time for genuine relaxation.

“That does not need to mean an expensive trip, a packed social calendar or a perfectly curated weekend,” Watkins says.

He says it’s about enjoying simple things like cooking a good meal, watching a movie without multitasking, getting outside in the sun, or enjoying a hobby.

That said, if ticking something off your to-do list helps lower your stress before the week begins, go for it. Just make sure you set a strict boundary.

“Complete one small Monday preparation task, then deliberately stop,” Watkins says.

Stay in the present

Your thoughts aren’t facts, but they carry huge weight. Next time you catch yourself spiralling, try swapping it for: “I do not have to live Monday before it arrives” or “I can deal with tomorrow when it comes”.

Doesn’t that sound nice? Watkins says these simple affirmations are powerful circuit-breakers when you don’t have time for a full mental reset.

“When the anxious feeling appears, pause, take a slow breath, and repeat the statement a few times,” he says.

“Then identify one thing you can see, hear, or feel around you.”

The goal isn’t to force the anxiety away, but to remind yourself that you are safe and that the weekend is still yours.

Don’t sweep actual problems under the rug

Clinical psychologist Dr Katie Kjelsaas says there are times when we shouldn’t ignore what our stress is trying to tell us.

Instead of reaching for a distraction, like a glass of wine or a social media doom scroll, take a quick pause to figure out why Monday has you stressed.

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She suggests pausing for a quick self-check-in.

“A trusted friend (or journal) can also be valuable – providing somewhere safe to place our fears and then examine them more openly,” Kjelsaas says.

A brain dump of your thoughts – whether venting to a partner or jotting bullet points into your notes app – allows you to ask:

Is this a real issue that needs addressing, or is my brain just playing tricks on me?

If it’s a real problem, write down one small action step for Monday and set it aside.

If not, give yourself permission to drop the worry and get back to enjoying your weekend.