Sunday night stress is ruining your workweek—how to break the cycle

The weekend has barely begun, and suddenly it’s over. By Sunday evening, a familiar sense of dread begins to weigh on most of us. It's the stress, tension, and the looming pressure of Monday. Our minds spiral through unfinished tasks, packed calendars, and the meetings still to come. The mental to-do list starts ticking before the workweek even begins.

It’s an anticipatory anxiety, a stress response triggered by thoughts of the workweek ahead, explains Aliah Khan, a Dubai-based corporate wellness coach. “Your brain starts rehearsing everything. As a result, your nervous system flips into high alert,” she says. “You breathe faster, your heart rate increases, and your body starts producing stress hormones like cortisol,” she explains.

A 2016 study published in the Journal of Occupational Health Psychology found that anticipatory stress — the kind you feel before something stressful even happens — can actually make that upcoming stress hit harder. In other words, just dreading your Monday to-do list on Sunday can make your actual workweek feel more emotionally and physically draining. It’s like stressing about stress, and ending up doubly stressed. This is why it’s so important to find calming Sunday rituals that help you wind down instead of spiral, because how you spend Sunday night can shape how your entire week feels.

So how can you stop this spiral? Khan has a few suggestions. 

If your Sunday anxiety is building, take a moment to ground yourself with breathwork. One powerful technique? The 4-7-8 method: Inhale for 4 seconds, hold your breath for 7, and exhale slowly for 8. Repeat this cycle for 3 to 5 minutes, ideally in a quiet, dimly lit space before bed. “It shifts your body from a stress state into calm mode by engaging your parasympathetic nervous system,” says Khan.

Backed by science, this isn’t just a feel-good trick. A 2018 meta-analysis published in the International Journal of Nursing Studies found that slow, deep breathing significantly reduces anxiety, helping to lower stress hormones like cortisol. It’s a simple yet powerful way to gently guide your nervous system toward rest and recovery.

Instead of doom-scrolling or binge-watching until midnight, try a structured wind-down: Switch off screens an hour before bed. Light a candle. Read a few pages of a book. Take a warm shower. These little rituals signal to your body that it’s safe to slow down.

Jotting down your thoughts before bed, to-do lists, worries, even emotions, can help offload mental clutter. “This practice lets your brain stop looping the same anxious thoughts,” says Khan.

A 10-minute walk, light yoga, or stretches before bed help release stored physical tension. Your body might be still, but if your muscles are tense from stress, your mind won’t fully relax either.

Sometimes, we give Monday too much power. Try shifting your focus: What’s one thing you’re looking forward to this week? Even something small, your favourite morning coffee, a walk with a friend, can reframe your mindset and reduce anticipatory stress.

Sunday night doesn’t have to be a mental battleground. With a few mindful techniques, you can reclaim it as a space for restoration, not rumination. So take a deep breath, unplug, and give yourself permission to rest. Monday will come, but you don’t have to dread it.