The Sunday Scaries: Using Brainspotting to Ease Work-Related Anxiety
It’s Sunday afternoon. You’re trying to relax, maybe catching up on your favorite show or spending time with loved ones. But instead of feeling recharged, you notice a sense of dread creeping in. Your mind drifts to tomorrow’s to-do list, that tricky meeting, or the emails waiting in your inbox. Your stomach tightens, your mood dips, and suddenly, the weekend feels like it’s already over.
Sound familiar? If so, you’re not alone. The “Sunday Scaries” are a real and common experience—anxiety that shows up before the workweek even begins. While a little anticipation is normal, persistent dread can take a toll on your well-being. The good news is, you don’t have to just grit your teeth and push through. Brainspotting, a powerful body-based therapy, can help you get to the root of work-related anxiety and reclaim your Sundays (and the rest of your week, too).
What Are the Sunday Scaries?
The Sunday Scaries aren’t just about not wanting the weekend to end. They’re a mix of anxiety, worry, and even sadness that can show up as the new week approaches. For some, it’s a subtle sense of unease. For others, it’s a full-blown cycle of stress that starts every Sunday afternoon.
Common signs include:
Trouble relaxing or enjoying Sunday activities
Racing thoughts about work, deadlines, or unfinished tasks
Trouble sleeping Sunday night
Physical symptoms like headaches, stomachaches, or muscle tension
Feeling irritable, restless, or on edge
These feelings can make it hard to recharge, leaving you tired before Monday even starts.
Why Do the Sunday Scaries Happen?
Work-related anxiety can have many causes. Sometimes it’s about a high-pressure job, a difficult boss, or a heavy workload. Other times, it’s rooted in perfectionism, fear of failure, or worries about not measuring up. Even if you like your job, the transition from weekend to workweek can stir up old patterns of stress and anticipation.
Our brains are wired to anticipate challenges. When there’s uncertainty or pressure ahead, your nervous system goes into “alert” mode—even if you’re safe at home. Over time, this pattern can become automatic, making Sundays feel more stressful than restful.
How Brainspotting Can Help
Brainspotting is a gentle, effective therapy that helps you process and release the stress, fear, and old beliefs fueling your work-related anxiety. Unlike traditional talk therapy, brainspotting works with both the mind and the body, helping you access the deeper layers where anxiety lives.
Here’s how it works:
Tuning In: With the guidance of a trained therapist, you focus on the feelings or physical sensations that come up when you think about work or Mondays.
Finding Your “Brainspot”: Your therapist helps you find a specific eye position—your “brainspot”—that connects to the anxiety. This spot acts as a doorway to the parts of your brain where work-related stress is stored.
Gentle Processing: As you focus on the brainspot, you notice whatever comes up—thoughts, emotions, memories, or body sensations. There’s no need to force anything or “figure it out.” Your brain and body know what to do.
Release and Relief: Over time, the emotional charge around work-related stress can lessen. Many people find that the dread and tension start to melt away, making space for more calm and confidence.
The beauty of brainspotting is that you don’t have to relive every stressful work memory or analyze every worry. The process is guided by your body’s own wisdom, allowing healing to happen at a pace that feels safe.
What Changes Can You Expect?
As you work through work-related anxiety with brainspotting, you might notice:
More Relaxed Sundays: You’re able to enjoy your weekend without the looming sense of dread.
Better Sleep: Sunday nights become easier, with less tossing and turning.
Calmer Mondays: The transition to the workweek feels less overwhelming.
Increased Resilience: Stressful work situations don’t throw you off as easily.
Greater Confidence: You feel more capable of handling challenges that come your way.
These changes often ripple out into other areas of life, making it easier to enjoy your free time and be present with loved ones.
Tips for Easing the Sunday Scaries Right Now
While brainspotting can help address the root causes of anxiety, there are also small steps you can take to make Sundays more peaceful:
Create a Sunday Ritual: Set aside time for something you genuinely enjoy—reading, walking, or connecting with friends.
Set Boundaries with Work: Resist the urge to check emails or plan your week on Sunday. Give yourself permission to truly unplug.
Practice Mindful Breathing: When anxiety hits, take a few slow, deep breaths to calm your nervous system.
Write Down Your Worries: Jotting down your concerns can help get them out of your head and onto paper.
Prepare, but Don’t Over-Prepare: A little planning can ease anxiety, but don’t let it take over your whole day.
You Deserve a Peaceful Weekend—and a Calmer Workweek
The Sunday Scaries don’t have to rule your weekends or your life. With awareness, compassion, and the right support, it’s absolutely possible to ease work-related anxiety and reclaim your time. Brainspotting offers a gentle, effective path to healing—helping you feel more relaxed, resilient, and ready for whatever the week brings.
If you’re curious about how brainspotting can help with work-related anxiety, or you just want to learn more, reach out. You deserve to feel at ease—not just on Sundays, but every day of the week.