The Sunday Scaries: Using DBT to Calm Pre-Work Week Anxiety
The Sunday Scaries: Using DBT to Calm Pre-Work Week Anxiety
It’s late Sunday afternoon. You’ve just wrapped up a relaxing weekend—but instead of feeling refreshed, your stomach tightens, your thoughts race, and a subtle (or not-so-subtle) sense of dread starts to creep in. If that sounds familiar, you’re not alone. This wave of anxiety, often called the “Sunday Scaries,” is a common experience in our high-pressure, always-on world.
Fortunately, Dialectical Behavior Therapy (DBT) offers practical strategies to manage these feelings and regain a sense of emotional control before the workweek begins.
The Sunday Scaries refer to anticipatory anxiety that hits as the weekend winds down and Monday looms. This pre-week stress can include:
Worry about work tasks or deadlines
Rumination on past or upcoming social interactions
Feeling overwhelmed by responsibilities
A sense of emotional letdown after the weekend
For individuals already managing anxiety, depression, or emotional sensitivity, this pattern can feel especially intense. And for those with conditions like borderline personality disorder, dialectical behavioral therapy has been proven effective in managing the kind of emotional swings that often accompany this weekly cycle.
DBT (Dialectical Behavior Therapy) is a skills-based approach that helps people manage intense emotions and stressful situations. Originally designed to support individuals with borderline personality disorder, it has since expanded to help with depression, anxiety, and mood instability.
You might wonder: What’s the difference between DBT and other therapies?
Let’s take a quick look:
Cognitive Behavioral Therapy vs. Dialectical Behavior Therapy
CBT focuses on identifying and reframing distorted thoughts to influence behaviors
DBT builds on CBT by adding mindfulness, emotional regulation, and distress tolerance skills, with an emphasis on acceptance and change
DBT is especially helpful when emotional sensitivity or interpersonal stress is at the core of the problem—such as anxiety triggered by Monday’s looming social and work pressures
If you struggle with pre-work week anxiety rooted in emotional sensitivity, exploring DBT treatment can equip you with the skills to manage these intense feelings and navigate stressful situations.
A standard DBT program includes four core skill sets that are directly applicable to managing the Sunday Scaries:
Helps you stay grounded in the present moment instead of spiraling into "what ifs" about Monday.
Try This:
Notice your anxiety as a passing sensation rather than a fixed reality
Practice mindful breathing or do a body scan to bring yourself back to the present
Teaches you how to recognize and reduce emotional vulnerability—especially to stressors you can’t fully control.
Try This:
Plan a relaxing Sunday night ritual: a warm bath, soft lighting, or a comforting routine
Schedule something enjoyable for Monday morning (e.g., your favorite coffee or a short walk) to shift the emotional tone
Builds skills for managing emotional discomfort without impulsive reactions or avoidance.
Try This:
Use the TIP skill:
Temperature (cold splash or ice pack)
Intense exercise (quick burst of movement)
Paced breathing
These techniques help reset your nervous system and calm the fight-or-flight response that kicks in before the workweek.
4. Interpersonal Effectiveness
Helps you communicate clearly and assertively, reducing anticipatory anxiety about social or work-related interactions.
Try This:
Use the DEAR MAN skill to plan a respectful conversation with a colleague or manager if you’re feeling anxious about a boundary or unmet need
Role-play or write out your concerns ahead of time to ease your mind
If you find these DBT skills useful in managing your pre-work week anxiety, consider searching for "dialectical behavioral therapy near me" to find a local therapist or program that can provide comprehensive DBT treatment.
If you’re noticing that pre-week anxiety is affecting your sleep, mood, or overall functioning, working with a trained DBT therapist can make a real difference. Many therapists tailor their work specifically to high-functioning professionals, students, or caregivers who experience emotional burnout around the weekly transition.
Through a structured DBT program, you can learn to recognize emotional patterns and apply DBT skills to shift how you experience Sundays—and the entire week ahead.
And if you’re not sure whether DBT is the right fit, it may help to compare cognitive behavioral therapy vs dialectical behavior therapy with a mental health professional. Understanding how each approach works can help you find the right balance between thought-based and emotion-based coping strategies.
The Sunday Scaries don’t have to steal your peace every week. With support, structure, and skills from DBT, it’s possible to turn Sunday evenings into a time of reflection, preparation, and calm.
To get started:
Look into local or online DBT therapists for personalized support
Consider enrolling in a comprehensive DBT program to develop skills in a group or one-on-one setting
Educate yourself about the components of dialectical behavior therapy to apply small practices in daily life
If you’re searching for support in your area, try exploring “dialectical behavior therapy near you” to find qualified professionals who can guide you through managing pre-work anxiety and other emotional challenges.
Remember—you don’t have to dread Mondays. With the right tools and compassionate support, you can face each week with more ease, clarity, and confidence.
Remember: This information is for general knowledge and informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for personalized guidance and treatment.