Sunday Scaries as a Teacher? Here are 7 Tips to Manage Stress

For many teachers, the “Sunday scaries” can be all too familiar — especially for those who don’t have a system in place to help manage their workload.  

That feeling of dread as the weekend winds down can cast a shadow on Sunday evening, turning what should be a restful time into a countdown to Monday. Or a whole weekend spent lesson planning or catching up on grading.  

But with a few mindful strategies, teachers can transition from weekend to weekday with more ease and a greater sense of control. This blog post explores seven such tips to help manage stress, make the most of your weekends, and start each school week feeling prepared and confident. 

1. Plan Your Week on Fridays, Not Sundays 

It might be tempting to delay your planning until Sunday, but getting a bit ahead on Friday can be a game-changer. Use the last 30 minutes of your Friday to prep for the upcoming week — whether that means organizing materials, outlining lesson plans, or jotting down a quick list of “must-dos” for Monday. Having a roadmap before the weekend begins lets you fully relax on Saturday and Sunday because work is handled. Come Monday, you’ll be refreshed, less anxious, and ready to dive right into the school week. 

2. Set Clear Boundaries for Weekend Work 

Sometimes, you can’t help but bring a stack of assignments home. But all work and no rest is a surefire path to burnout. To stay on top of your workload while making the most of your time off, try time blocking. For instance, you might designate an hour on Sunday morning to tackle emails or grade papers, and once that time is up, let yourself put work aside until Monday. This will let you enjoy your downtime guilt-free, knowing that you’re still managing your responsibilities. 

3. Engage in a Sunday Self-Care Routine 

Self-care doesn’t need to be elaborate; even simple practices can reset your mindset. Design a small ritual to look forward to on Sundays, like a morning walk, a favorite yoga class, or setting aside time to read a book just for fun. Doing something for yourself creates a break in the weekend that’s purely for relaxation and enjoyment, making it easier to approach Monday with a positive mindset. Remember, teaching takes a lot of energy. Dedicating time to refuel is not only okay but necessary.

4. Set Goals for the Week (But Keep Them Realistic) 

Rather than diving into the week without direction, set small, achievable goals. These could be as simple as focusing on one student per day who needs extra attention or scheduling five minutes each day to check in on your mental health. Focus on what you can realistically accomplish without adding unnecessary pressure. Having clear, manageable goals helps you go into the week with a plan, keeping stress levels low and giving you something additional to feel proud of by Friday. 

5. Prioritize Physical Health 

It’s easy to let physical well-being slide during the school year but prioritizing it can have a direct impact on stress management. Start simple: bring a nutritious lunch, aim for a quick stretch session during lunch break, or carve out time for light exercise on the weekend. Physical activity can improve your mood and energy levels, helping you feel more resilient and ready to take on the week’s demands. 

6. Delegate When Possible 

Teachers often feel like they have to do everything, but this isn’t sustainable. Look for small tasks you can delegate to your students, teaching assistants, or parent volunteers. For example, consider having students help organize classroom supplies, or ask a parent volunteer to create classroom resources. Delegating responsibilities, even in small ways, lightens your load and helps students take ownership of their classroom environment. Relatedly, don’t be afraid to ask for help! We’re all human, and even the strongest of teachers need help from time to time.

7. Reframe Your Mindset 

Sometimes, managing stress is all about changing how you view your responsibilities. If the Sunday scaries start creeping in, remind yourself why you became a teacher in the first place and the positive impact you’re making. Visualize specific successes from the past week or moments that brought you joy in the classroom. By focusing on the rewards of teaching, you can shift your mindset to feel more gratitude than dread, building a more positive outlook on the week ahead. 

Kick Sunday Scaries to the Curb 

The Sunday scaries don’t have to be a staple of your weekend. By planning, setting boundaries, and caring for yourself physically and mentally, you can prevent stress from taking over. Embracing these strategies will not only make Sundays more enjoyable but also set you up for a successful week in the classroom. 

At Moreland University, we understand the demands of teaching. Our teacher preparation program and master’s degrees equip educators with the skills and strategies needed to thrive inside and outside the classroom. If you’re looking for support in your teaching journey or want to enhance your teaching skills, explore our 100% online programs designed to empower and support teachers worldwide. 

Don’t let stress take away from the joy of teaching — prepare yourself with the right tools and take on the week with confidence!