Sunday Scaries & Kids: Mindfulness to the Rescue
We’ve all heard of the Sunday Scaries (or Sunday Blues), that creeping sense of dread that hits as the weekend winds down. But here’s a twist: kids get them too. Yup, even the tiniest humans with their cartoon-filled weekends can feel the looming pressure of Monday.
As a parent, it’s tough seeing your little ones’ hearts feel heavy. The sneaky part? Most parents don’t even notice their children’s anxiety, because kids keep it to themselves. They might not understand what’s going on, or worse, think something is “weird” about them.
Sunday evenings can quietly turn into mini dramas: homework waiting, backpacks to pack, routines creeping back in. Even the happiest kiddos can feel that tension building, but good luck getting them to spill the beans.
As one of the leading kids’ yoga schools for children and teachers, Yogi Beans has written this article to reveal what your little ones might be feeling every Sunday before school, and share fun, simple mindfulness and yoga exercises to turn those Sunday Scaries into calm, stretchy smiles.
Sunday Scaries are Real
What are Sunday Scaries?
Sunday Scaries (also called the Sunday Blues) is that sneaky sense of anxiety, dread, or unease that tends to creep in as the weekend winds down and Monday looms ahead. It’s not just a case of “I don’t want to go to work”; even people who love their jobs, have had an amazing weekend, or feel generally content can experience it.
Some people even feel a bit of Sunday-night depression and might cry for no reason. Sound familiar? Don’t worry, it happens to many of us!
Why do we get sad on Sundays?
The Sunday Scaries hit because our brains and bodies sense the shift from weekend freedom back to the structure and responsibilities of the week ahead. Even if you love your job or had an amazing weekend, that looming “Monday is coming” feeling can trigger stress, anxiety, or low mood.
Part of it is biological: our bodies start preparing for the week, cortisol (the stress hormone) rises, sleep patterns adjust, and our minds begin thinking about tasks, deadlines, or responsibilities.
Another part is a bit more emotional: sometimes the weekend is packed with so many fun, exciting, or happy experiences that our “happy hormone” levels, dopamine and serotonin, are high. When Sunday comes, and the fun winds down, the drop in these feel-good chemicals can feel sharper than usual, making the downhill into Monday feel extra tough.
In short, it’s your mind and body giving a heads-up: the weekend is over, and the week is coming, whether you like it or not!
What are Sunday Scaries Symptoms in Children?
Kids can feel the Sunday Scaries just as strongly as adults, but they usually show it in ways that are a little different (and sometimes more dramatic). Common symptoms include:
Restlessness: Constantly moving, fidgeting, or bouncing off the walls.
Irritability: Snapping over small things or sudden mood swings.
Clinginess: Wanting extra attention, hugs, or refusing to be alone.
Trouble Sleeping: Fighting bedtime, tossing and turning, or waking up early.
Unexplained Tears: Crying for no obvious reason or seeming extra emotional.
Staying Quiet in Their Room: Sometimes your child might just retreat, feeling low or even a bit depressed.
Physical Complaints: Tummy aches, headaches, or feeling generally “off.”
Even if it seems minor, these little signals are your child’s way of saying, “I’m stressed about the week ahead.” Recognizing the signs is the first step toward helping them navigate Sunday evenings with more calm and confidence.
Why do Children get anxious on Sundays?
Children often feel the Sunday Scaries too, though it shows up differently than it does for adults. As the weekend winds down, the thought of early mornings, assignments, and responsibilities can weigh on them. That shift can stir up unease, restlessness, or sadness.
Like adults, kids experience both the biological and emotional effects of this change. Add in the fact that they might not fully understand their feelings, or know how to express them, and Sunday evenings can quietly turn into a stressful time, even for the most cheerful children.
Before we dive into a few simple mindfulness and yoga exercises to try with your kids on Sundays, check out Yogi Beans’ book for parents and children. It’s the perfect starting point for practicing kids’ yoga with the little ones in your life, whether you’re a parent, a teacher, or just someone who loves seeing kids stretch, breathe, and smile.
Let’s go on a yoga adventure!
Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀
Mindful Exercises that Help Children with the Sunday Blues.
Kids don’t always have the words to say, “I’m anxious about tomorrow.” Instead, they may complain about a tummy ache, a headache, or simply feel “off.” These simple mindfulness and yoga practices taught by Yogi Beans give them tools to release tension, name their feelings, and reset before the week ahead.
1- Buddy Breathing with a Stuffy:
Invite your child to lie down and place their favorite stuffed animal on their belly.
As they breathe in slowly through the nose, the stuffy rises.
As they exhale gently through the mouth, the stuffy sinks back down.
Try saying: “Let’s rock your buddy to sleep with your breath.”
Why it works: The rising and falling of the stuffed animal gives kids a clear visual of how belly breathing works. Plus, the comfort of a favorite toy makes the practice fun and safe, not forced.
2- Rose, Thorn & Bud Reflection:
This is one of Yogi Beans’ favorite ways to end a class, as it is a simple game that can really help children process their emotions and shift into a more balanced mindset.
Ask your child:
“What’s your thorn?” Something they’re nervous about or dreading this week.
“What’s your rose?” Something that went well or made them smile recently.
“What’s your bud?” Something they’re looking forward to—it hasn’t happened yet, but it’s on the way.
Play it around the dinner table or during bedtime wind-down. For best results, model it yourself by sharing your own rose, thorn, and bud first.
Why it works: It helps kids name their emotions, normalize worries, and also tune into optimism and anticipation, a gentle way to close out the weekend and step into Monday.
3- Tense, Feel, and Release:
Guide your child through a playful body scan using tension and relaxation.
Start with: “Let’s squeeze our whole body like we just tasted the sourest lemon in the world! Squeeze your face, your fists, your toes… hold it… and now melt into a puddle.”
Then add: “Where do you feel that feeling in your body? Can we send some breath there, or gently let it go?”
Why it works: This game helps release muscle tension while teaching kids to notice where anxiety “lives” in their bodies. It builds the mind-body connection that’s at the heart of yoga and mindfulness.
These simple practices show kids that their Sunday-night bellyaches and heavy feelings aren’t just random. With tools like the ones Yogi Beans shares with children and teachers, they not only learn to calm down in the moment but also begin building lifelong habits of self-awareness and resilience.
Want to learn more about Yogi Beans programs? Take a look at our menu! We offer a yearly Kids’ Yoga Teacher Training, plus an on-demand beginner program designed for teachers and parents.
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