Sunday Scaries: What Are They and How to Manage Them?

Many of us know the feeling. It’s Sunday, the start of the work week is just hours away, and worries about the upcoming week are creeping in.

There’s a term for this dread that many people experience on Sunday nights. Over one-third of professionals encounter the “Sunday Scaries” each week. Have you ever had that feeling? 

Keep reading to learn what the Sunday Scaries are, what causes them, and how to manage them.

What Are the Sunday Scaries?

These are the feelings of nervousness and anxiety that some people feel as the weekend ends and the new work week approaches.

This term is more than just a catchy phrase: the Sunday Scaries are a form of anticipatory anxiety. In other words, it means worrying about something that is yet to happen. 

In some instances, this feeling can overlap with conditions such as anxiety or depression.

What Causes the Sunday Scaries?

According to research, Sunday Scaries tend to build up over the course of Sunday and peak for many people just after 5 pm; but what leads to this feeling of anxiety? 

A lack of sleep

In severe cases, this can create a vicious cycle of sleeplessness and stress. The more anxious a person feels, the harder it becomes to get a good night’s sleep. 

This lack of rest makes Monday mornings more challenging, increasing the likelihood of experiencing the Sunday Scaries again the following week.

Not handling tasks from the previous week

For many people, anxiety arises when they think about everything they didn’t accomplish the previous week. This unfinished business gets added to the upcoming week’s to-do list, leading to feelings of being overwhelmed.

A change of routine 

Employees may be more susceptible to the Sunday Scaries when their routines and work habits are disrupted. For example, many organizations are now requiring employees to return to the office after several years of primarily remote work, which could be exacerbating feelings of anxiety.

Struggling to balance work and home 

Over 40% of those who experience the Sunday Scaries have anxiety related to balancing work and home responsibilities. Thinking about all your obligations in both areas can cause anxiety to build up. 

This can be especially true for certain types of neurodiverse workers, particularly when working in an organization that does not attempt to foster neurodiversity in the workplace effectively.

Dealing with a high-stress job 

If you experience work-related anxiety, knowing you have to return to your job the next day can cause this anxiety to start early. Thoughts about upcoming projects and tasks trigger feelings of anxiousness. 

Staff members struggling with rejection sensitive dysphoria (RSD) can find this particularly daunting.

Having a busy week ahead 

Even if you don’t have work, anticipating a busy week can lead to Sunday night anxiety. Packed days with family obligations or home projects can make you feel tense as you go through your long to-do list.

A toxic work environment 

If your workplace lacks psychological safety or a sense of belonging, it’s no wonder you might experience the Sunday Scaries. In toxic work environments, employees are hindered rather than supported. 

Your Sunday Scaries could be a warning sign that something needs to change.

While these feelings generally begin to appear later in the day, someone with higher levels of anxiety may start to experience them earlier, even upon waking.

– Will Morrison, Digital marketing specialist

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If your Sunday Scaries are severe or worsening, consider consulting a mental health professional. 

In the meantime, read on to find out how prioritizing self-care through activities like mindfulness can help manage job-related stress.

How to Manage the Sunday Scaries?

Many people will try to ignore their concerns by trying to distract themselves from their thoughts.

The distraction tactics people try vary by age group, with those aged 18 to 24 most likely to use social media, 25 to 32-year-olds binge-watching TV shows and films, and 33 to 40-year-olds more likely to turn to comfort eating.

But predictably these tactics can exacerbate the problem.

So, what can you do to tackle your Sunday night anxiety? 

Don’t dwell on Monday’s arrival

Rather than spending the day dreading the upcoming week, try your best to treat your Sunday like it’s a Saturday. After all, it makes up half of your weekend.

Help your future self 

If your Monday dread is because of unfinished tasks from the previous week, then do your best to complete tasks before the weekend. This will help Monday feel like just another day, not the beginning of a stressful week.

It can help to take detailed notes throughout the week to help manage your tasks effectively. If you struggle to write these down, using captioning and note-taking software can help make this easier.

Remember that your life is bigger and more important than work 

Doing your best to detach your self-esteem, identity, and worth from your job can help significantly. Try to enjoy your Sunday and not let work invade your limited free time. 

The work will still be there tomorrow.

Give yourself something to look forward to

A common reason for feeling anxious on Sunday evening is due to dreading the work you have to do. Planning treats can help you take one day at a time, and make you feel like the hard work is worth it.

Write down your thoughts

If you’re not sure why you are feeling nervous, take 20 minutes to write down your thoughts and feelings. This can help you work out what causes your anxious thoughts, which can then help you address them. 

If you struggle to write down your thoughts, using dictation software can be a nice alternative.

Practice visualization

Instead of dreading the week ahead, try to focus on the positive aspects of your Sunday and carry that energy into the new week. A change in perspective can lead to a more positive and productive Monday.

Get a good night’s sleep

Irregular sleep patterns can harm your overall health. Although weekends may encourage staying up later, it is important to stick to a consistent sleep schedule. 

Your mental well-being relies on quality sleep, so aim for consistency to alleviate the Sunday Scaries.

Exercise

Engaging in physical exercise has been proven to lower stress levels and enhance mood. 

Whether it’s practicing yoga, taking a leisurely walk, or participating in a more vigorous workout, discovering an activity that brings you joy and incorporating it into your Sunday schedule can be beneficial.

Get outside

Spending time in nature has the ability to bring a sense of peace and tranquility to the mind. It is recommended to allocate some time in a park, garden, or near the sea to experience this calming effect.

Going for a brief walk regardless of where you are can also aid in refreshing your thoughts and boosting your mood.

Waving Goodbye to the Sunday Scaries

The feeling of dread or anxiety that often accompanies the end of the weekend can stem from various sources, and getting rid of your dread may involve a blend of understanding, compassion, and practical solutions tailored to your individual needs.

If you conclude that a major adjustment in your career or personal life is necessary, try to create a plan. While a significant change may require time, careful planning can lay the groundwork to remove your Sunday Scaries.

If you are experiencing difficulties with sleep and eating patterns due to these symptoms, or if you are constantly canceling plans or missing work on Mondays, it could indicate a more serious underlying problem like depression, anxiety, or even signs of post-traumatic stress. 

In this case, the next step should be seeking professional help. 

Final thoughts

At Calmerry, we understand the stress and anxiety that come with the Sunday Scaries. Our therapists are skilled in helping you manage these feelings and the anxiety they cause. 

With personalized strategies and support, our specialists can help you reclaim your Sundays and face the week ahead with confidence and peace of mind.