You know that anxious feeling you get on Sundays, as the weekend comes to an end, and you’re trying to savor those last few hours before Monday rolls around? Those are the Sunday Scaries.
Many people struggle with this sense of dread, and it’s completely normal. In fact, studies show that over 80% of adults experience some form of anxiety as the workweek approaches. Whether it’s stress about the workload, tough colleagues, or just the feeling of losing your weekend freedom, if you get the Sunday Scaries, you’re not alone.
Here's the good news though...You can fight back.
Thanks to Jesus who is always with us and has given us the gift of the Holy Spirit (who is not a spirit of fear, but of power, love, and a sound mind), we don't have to be afraid of anything or anyone. In this blog post, I will be sharing with you Bible Verses, Journaling Prompts, Affirmations, and Worship songs to use when you're feeling the Sunday Scaries.
1. Bible Verses to fight the Sunday Scaries
Reading Bible Verses when you're feeling the Sunday scaries is helpful because the fear you're feeling is not from God. In 2 Timothy 1:7, Paul reminds us that God did not give us a spirit of fear, but of power, love, and a sound mind. That means that when we feel fear, the enemy is at work in our minds and in our hearts. The only way to fight back is by intentionally replacing the thoughts of fear and anxiety plaguing our minds with the truth of God's Word. So whenever you're feeling the Sunday Scaries, cling to these verses to remind yourself of the truth of God's Word:
"This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go." ~ Joshua 1:9
“Come to me, all of you who are weary and carry heavy burdens, and I will give you rest. Take my yoke upon you. Let me teach you, because I am humble and gentle at heart, and you will find rest for your souls. For my yoke is easy to bear, and the burden I give you is light.” ~ Matthew 11:28-30
"We put our hope in the Lord. He is our help and our shield." ~ Psalm 33:20
"Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God.I will strengthen you and help you. I will hold you up with my victorious right hand." ~ Isaiah 41:10
"This I declare about the Lord: He alone is my refuge, my place of safety; he is my God, and I trust him. For he will rescue you from every trap and protect you from deadly disease. He will cover you with his feathers. He will shelter you with his wings. His faithful promises are your armor and protection. Do not be afraid of the terrors of the night, nor the arrow that flies in the day." ~Psalm 91:2-5
"Give all your worries and cares to God, for he cares about you." ~ 1 Peter 5:7
"The Lord is my shepherd; I have all that I need. He lets me rest in green meadows; he leads me beside peaceful streams. He renews my strength. He guides me along right paths, bringing honor to his name. Even when I walk through the darkest valley, I will not be afraid, for you are close beside me. Your rod and your staff protect and comfort me." ~ Psalm 23:1-4
"Do not be afraid or discouraged, for the Lord will personally go ahead of you. He will be with you; he will neither fail you nor abandon you." ~ Deuteronomy 31:8
"Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus." ~ Philippians 4:6-7
"Give your burdens to the Lord, and he will take care of you. He will not permit the godly to slip and fall." ~ Psalm 55:22
2. Journaling Prompts to fight the Sunday Scaries
Journaling when you're feeling the Sunday Scaries is helpful because it allows you to unpack how you're feeling. If you have a lot on your mind, and racing thoughts are causing you to feel anxious, writing them down on paper creates an outlet for you to let them out so you can free your mind of them. Inviting God into that process by journaling to Him allows you to then give your anxious thoughts to Him. Use these journaling prompts to check in with God whenever you feel the Sunday Scaries.
What specific fears or anxieties do you have about the upcoming week? Write to God about them. Be open and honest with Him about your fears and ask Him to help you overcome them.
In what ways have you seen God's faithfulness in the past weeks? Make a list of all the ways in which He's come through for you and shown you that He's got your back. Let your list encourage you that just like He had your back in the past, He will have your back again this week.
How can you intentionally create space for God's peace in your schedule this week? What habits or practices can you implement to help you remain grounded in Him?
What's one thing you are excited about or looking forward to this week? How can you invite God into that part of your week?
What would it look like for you to face this week with confidence in God's strength rather than your own? Think about how relying in God's strength changes your perspective on the challenges ahead.
What are some practical steps you can take to manage stress this week while relying on God's guidance? Think about any stressful situations you can anticipate coming up this week, and make a plan for how you'll handle them in a healthy, faith-centered way.
In what areas do you need more faith this week? Write to God about them and ask Him to strengthen your faith in those areas.
What fears are stealing your peace in this moment? List them out, then write a corresponding Bible verse or promise that counters each of them.
What can you learn from this season of anxiety about your workweek? How is God using this time to refine and grow you into the person He has called you to be?
What is one thing you can let go of this week to experience more of God's peace and presence?
3. Affirmations to Fight the Sunday Scaries
Similarly to reading Bible Verses and clinging onto the truth of God's Word when you're feeling the Sunday Scaries, affirmations rooted in scripture help personalize the Word of God to you in ways that give you an anthem to cling onto for that week. Whenever you feel the Sunday Scaries, affirm these Biblical truths over yourself:
I trust God with my week ahead because He is in control.
No weapons formed against me this week will prosper.
Peace will reign in my heart as I trust God with every part of my week.
God is with me and will never leave me nor forsake me.
If God is for me, what can mere humans do to me?
I am filled with God's spirit of power, love, and self-control.
God's grace is sufficient for me this week, and His strength is made perfect in my weakness.
I can do all things through Christ who strengthens me.
God is my refuge and strength, an ever-present help in times of trouble.
I will walk in peace, knowing that Jesus has overcome the world.
4. Worship Songs to Fight the Sunday Scaries
Something powerful happens when we worship!! The peace of God which transcends all understanding fills our minds, our hearts, and our souls. So whenever you feel the Sunday Scaries, put on worship songs that help you shift your focus from the things causing you fear back to your Heavenly Father. These are some of my favorite worship songs to put on when I'm feeling anxious.
The Sunday Scaries are real, but they don’t have to dominate your mind and heart. By leaning on God through scripture, journaling, affirmations, and worship, you can start your week with peace.
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