How to Help Your Child Overcome the "Sunday Scaries": Expert Tips for Parents

Amanda Scolinos, LMFT-Associate

As the school year begins, many children experience that all-too-familiar feeling of dread on Sunday nights — the "Sunday Scaries." It's a mix of anxiety about schoolwork, early mornings, and the pressures of the week ahead. As a parent, it's crucial to address these feelings and guide your child through them with understanding and support.

First, create a calm, predictable Sunday routine. Encourage your child to take small, manageable steps to prepare for the week, like packing their school bag or laying out clothes for the next day. This simple act can reduce the stress of last-minute rushing and help them feel more in control. According to the American Psychological Association, having a structured routine can significantly ease anxiety by promoting feelings of safety and predictability (APA, 2021).

It’s also essential to talk openly with your child about their feelings. Normalize their anxiety by letting them know it's common to feel nervous about the week ahead. Acknowledge their emotions, and reassure them that they can handle it. The National Institute of Mental Health emphasizes the importance of validating a child's feelings to help them develop emotional resilience (NIMH, 2022).

Mindfulness activities, such as deep breathing or a brief walk, can help calm anxious thoughts. According to the Mayo Clinic, these exercises can lower stress and improve emotional regulation, helping children build coping skills (Mayo Clinic, 2023).

Lastly, help your child reframe their perspective by focusing on the positives of the upcoming week, such as spending time with friends or learning something new. Acknowledging and reframing negative thoughts has been shown to reduce anxiety and improve overall mental well-being (Child Mind Institute, 2023).

By offering a supportive environment and practical strategies, you can help your child overcome the Sunday Scaries and start the week feeling confident and calm.

Amanda Scolinos, MA, LMFT-Associate

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