The Sunday Scaries: Helping Kids Manage Anxiety Before the School Week
Updated: Sep 3
Sunday afternoon starts out fine.
Then bedtime gets closer.
Your child becomes irritable. Their stomach hurts. They don't want to pack their backpack. They start asking how many days until the next weekend.
For some children and teens, the transition from weekend to school can bring a noticeable increase in anxiety.
Adults sometimes call this the “Sunday Scaries.”
For children, however, that anxiety can feel very real.
Why Does Sunday Anxiety Happen?
School can represent a lot of different things to a child.
It may mean:
Academic pressure
Tests or homework
Social situations
Separation from parents
Bullying
Difficult relationships
Fear of making mistakes
Feeling overwhelmed by a busy schedule
Worry about not being good enough
Sometimes your child may not even know exactly what they're worried about.
They may simply know that they don't want Monday to come.
Look for Patterns
Pay attention to when your child's anxiety begins.
Does it start Sunday afternoon?
At bedtime?
When homework is mentioned?
When they pack their backpack?
When they think about a particular class?
Patterns can give you clues.
Instead of asking, “Why don't you want to go to school?”, try:
“What feels hardest about tomorrow?”
You may get a much more useful answer.
Don't Turn Sunday Into a School Prep Marathon
It's easy to spend Sunday evening rushing around trying to prepare everything for Monday.
But if your child is already anxious, an evening filled with reminders, homework, packing, and pressure can make the anxiety worse.
Try preparing earlier in the day.
Then protect some time for something enjoyable and calming.
Your child needs to know that Sunday isn't simply the countdown to Monday.
Help Your Child Separate Worry From Reality
Anxious thoughts often predict the worst-case scenario.
“I'll fail.”
“No one will talk to me.”
“Everyone will laugh at me.”
“I won't be able to do it.”
Instead of arguing with the thought, help your child examine it.
Ask:
“What are you worried might happen?”
Then:
“If that happened, what could we do?”
This helps children learn that even if something difficult happens, they are not powerless.
Create a Monday Morning Plan
Anxiety tends to grow when the morning feels unpredictable.
Create a simple plan together.
What time will you wake up?
What will you wear?
What's for breakfast?
Where will your backpack be?
Who will bring you to school?
What will you do when you get there?
The more predictable the morning feels, the less mental energy your child has to spend worrying about logistics.
Know When Anxiety Is More Than the Sunday Scaries
Occasional nervousness about Monday is normal.
But persistent anxiety that interferes with sleep, appetite, family life, school attendance, or daily functioning deserves attention.
If your child is experiencing frequent physical symptoms, panic, significant school avoidance, or intense distress about attending school, consider talking with a mental health professional.
How Therapy Can Help
Therapy gives children and teens a place to understand their anxiety instead of simply being told to “stop worrying.”
At Waterview Counseling Services, located in Watertown, CT, children ages 5 and up can learn practical strategies for managing anxiety, regulating emotions, building confidence, and navigating stressful situations.
The goal isn't to make sure your child never feels anxious.
It's to help them learn that they can feel anxious and still move forward.
Call us today at (860) 483-0360 to schedule an appointment with a licensed therapist.
Click the link below to learn more about what to do when your child says "I hate school"
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