The Sunday Scaries can feel like a wave of anxiety, sadness, or dread about the weekend coming to an end and the start of a new work week approaching. Sunday Scaries are common! Even if you genuinely enjoy your job, the Sunday Scaries can take root and bring a feeling of angst to your Sunday evening. It's hard to fit everything you want and need to do into the weekend—rest and leisure, joy, caregiving, sleep, unstructured time, and logistical prep for the week ahead, like cooking, laundry, and packing lunches. Even so, the transition from less structured time over the weekend to getting ready for a new school week can be overwhelming. The Sunday Scaries are a form of anticipatory anxiety, as you imagine what the new work week might look like and any stress that could happen. 

Our minds are constantly anticipating. In many ways, this serves you well. You anticipate what a student might need, what back-to-school night will look like, and that traffic might be worse on a rainy day. These anticipations, or predictions, are based on your previous experiences, a feeling of "I have been down this road before and know what it looks like". The trouble with anticipation, though, is that the mind can confuse a prediction of what might happen for a sense of certainty of what will happen. Anticipation quickly turns "I think this will happen" to "I know this will happen". 

As Monday approaches, you might find it difficult to be present and enjoy yourself. You might feel a sense of urgency or rushing to get everything done to prepare for the week ahead. You might find yourself thinking about a work-related stressor or worrying about something that could happen during the coming week. You might even notice your sleep is more disrupted on Sunday nights.  

Facing the Sunday Scaries involves creating a little distance between what you think will happen and allowing what will happen to naturally unfold. Mindfulness can support you in doing just that. Consider the following tools to cope with the next round of Sunday Scaries and bring a sense of curiosity to how you experience these practices.

• As you notice your thoughts stray to what the week may hold, tell yourself, "My future self will know how to handle whatever happens this week". Take a few deep breaths and notice how it feels to be sitting or standing in your body. 

• Build in relaxation to your Sunday routine. Practice yoga or gentle movement, start a new, joyful Sunday family routine, go for a walk, or connect with nature. 

• Disconnect from work. Uninstall Outlook from your phone or create an automatic reply message for the weekend.

• Notice where you feel anticipation in your body. 

• Explore other ways you experience anticipation, both pleasant and unpleasant. How does it feel to look forward to something? How does this differ from bracing yourself for what might happen? Before walking into your classroom or a meeting, opening an email, or answering a phone call, notice what thoughts accompany the feeling of anticipation about what might come next. 

• Practice shifting your language from "this will happen" to "this might, or could happen" and notice if this creates enough distance to help you return to the present moment. Can you allow yourself to be curious? What other outcomes are possible?

September is Suicide Prevention Awareness Month, and we all have a role in helping prevent suicide in our communities. There is a misconception that talking about suicide increases the likelihood that someone will die by suicide. By debunking this myth and reducing stigma around conversations about suicide, we can encourage the people in our lives to seek help and share their stories. Oftentimes, a person experiencing suicidal thoughts does not wish to die but wishes for the pain they are experiencing to end. The following resources focus on supporting colleagues and other adults. For assistance with mental health and crisis support for students, please visit the MCPS Website for Mental Health and Crisis Support.   

The EAP is excited to share upcoming fall programs and events available to MCPS employees.

• Tuesday, September 15, 2026 at 5:00 p.m.: Budgeting, Relationships, and Life Events. Learn about creating financial wellness, financial wellness growth opportunities, financial issues to discuss in relationships, and how to handle life events that impact financial plans in this webinar with the Foundation for Financial Education (F3E). View the flyer and follow this link to register.

• Wednesday, September 23, 2026 at 5:00 p.m.: Eldercare Strategies. Learn about long-term care, activities of daily living, and planning for long-term care during this webinar with the Foundation for Financial Education (F3E). View the flyer and follow this link to register.

• All October: Mental Health Screenings. The EAP will be offering screening appointments in-person or virtually throughout the month of October. Call the EAP at 240-740-6500 if you have questions and to schedule an appointment.

• Tuesday, October 6, 2026 at 11:00 a.m.: Perinatal Mental Health Information Session. Are you or your partner thinking about becoming pregnant, pregnant or within one year of giving birth? Pregnancy and postpartum bring changes physically, emotionally, and mentally. This information session is designed for expecting and new parents, as well as those supporting them, to explore the unique mental health challenges of the perinatal period. We'll cover signs of mood disorders during the perinatal time, coping strategies, and resources for support. Join us Tuesday, October 6th at 11:00 a.m. Follow this link to register.

• October 13, 2026 at 4:00 p.m.: Well-Being Strategies During the Menopause Transition. Did you know that the menopause transition can cause challenging physical and mental health changes in women? Join the Employee Assistance Program on October 13th at 4:00 p.m. to learn about managing these changes and prioritize your well-being. View the flyer and follow this link to register.

• Friday, October 16, 2026 at 11:30 a.m.: Mindfulness Strategies to Support Co-Regulation. We all lead busy lives and it can be difficult to stay in the present moment when thinking about the past or worrying about the future. This interactive workshop will focus on building self-regulation tools as a first-step to helping regulate others. Participants will explore the benefits of mindfulness, practice a variety of self-regulation activities, and leave with concrete strategies to implement in the workplace and beyond. Register on PDO Course 94909, Section 148187

• Tuesday, October 20, 2026 at 5:00 p.m.: Retirement Readiness. Learn about key elements of financial planning for retirement readiness in this webinar with the Foundation for Financial Education (F3E). View the flyer and follow this link to register.

• Wednesday, October 21, 2026 at 4:00 p.m.: Building Brain Healthy Habits. Learn about research-backed guidance on brain health, ways to protect your memory and thinking for the future, and how to reduce your risk of cognitive decline or dementia in this webinar with the Alzheimer’s Association National Capital Area Chapter. View the flyer and follow this link to RSVP.

• Monday, November 2, 2026 at 11:15 a.m.: EAP Professional Development Series for Leaders: Session 1 on Burnout Prevention & Recovery. During Session 1 of the EAP Professional Development Series for Leaders, participants will explore the signs, causes, and impact of burnout in leadership. Participants will identify personal barriers to well-being and develop realistic strategies to prevent and recover from burnout. Register on PDO Course #94848 Section #147886.

• Tuesday, November 10, 2026 at 12:00 p.m.: Mindfulness Drop-In (MHAW). Take a mindful break in your workweek with the MCPS EAP this Mental Health Awareness Month (MHAW). This drop-in guided session offers a chance to connect with colleagues to pause and reset before returning to your day. Mindfulness can help reduce stress, improve focus, and promote greater well-being. All are welcome! Join us from anywhere live on Zoom:

  • Meeting ID: 845 6042 9519 

  • Passcode: 726426

• Wednesday, November 11, 2026 at 11:15 a.m., 12:30 p.m., and 2:00 p.m.: Self-Compassion Break (MHAW). Join the EAP for a self-compassion break this Mental Health Aareness Week (MHAW). These drop-in guided sessions offer a chance to pause and show yourself more kindness. Self-compassion allows you to practice supporting yourself and can strengthen your emotional resilience. All are welcome! Join us in the Robinson Conference Room at 45 W Gude Dr. Rockville, MD 20850 or from anywhere live on Zoom:

  • Meeting ID: 897 7493 0006 

  • Passcode: 862418

• Thursday, November 12, 2026 at 4:00 p.m.: Building Your Resiliency Practice (SPT10). This activity-based course will empower you with skills to manage adversity, change, and stress. This training covers topics such as coping strategies and self-care practices. You will leave with concrete tools to begin implementing a personalized proactive and responsive resiliency plan right away. Register on PDO Course #912818 Section #148188 (SPT10).

• Tuesday, November 17, 2026 at 5:00 p.m.: Financial Fitness. Learn about creating a financial road map and overcoming obstacles to creating wealth in this webinar with the Foundation for Financial Education (F3E). View the flyer and follow this link to register.

• Wednesday, November 18, 2026 at 4:00 p.m.: Dementia Friends. Join the EAP for a Dementia Friends Information Session to learn more about Alzheimer’s and other types of dementia, communication tips, and creating dementia-friendly physical spaces. This information session will be on Zoom. View the flyer and follow this link to register.

• Wednesday, December 2, 2026 at 4:00 p.m.: Supporting Independence. Learn how to best balance providing support to a loved one living with dementia and encouraging safe independence in this webinar with the Alzheimer’s Association National Capital Area Chapter. View the flyer and follow this link to RSVP.

• Tuesday, December 15, 2026 at 5:00 p.m.: The Impact of AI on Personal Finances. Learn about possible risks and benefits of Artificial Intelligence in personal finance in this webinar with the Foundation for Financial Education (F3E). View the flyer and follow this link to register.

 You may also visit the EAP website and scroll down to Upcoming Events to view the calendar.