How to Cure the Sunday Scaries and Reclaim Your Weekend

If Sunday night triggers a creeping sense of dread, we’ve got coping strategies and practical tips to help you prepare for the week ahead, worry-free.

By Venus Gentile, Monster Contributor

The clock strikes five on a Friday afternoon, and you're over the moon to have finished your workweek. You take a deep breath, grinning from ear to ear, and sign off for the weekend. Monday seems like a lifetime away, and all you can think about is how you're going to relish the next 48 hours of freedom. But, before you know it, Sunday afternoon rolls around, and suddenly you're filled with anxiety and dread. If you experience this consistently, you probably have a case of the Sunday scaries.

So how does this feeling rear its ugly head? The cultural phenomenon, also commonly known as the Sunday blues, can manifest in many ways, such as apprehension or nervousness about the upcoming workweek. It's like a dark shadow looming over you. Maybe you're worried about the workload you have to face or deadlines you need to meet. Or perhaps you can't even explain why you're extra anxious – you just are.

Luckily there are tools and tricks you can use to manage and prevent these negative feelings. Read on to find out what causes the Sunday night blues and how you can stop them in their tracks and take back your weekend.

The Sunday Scaries: Meaning and Symptoms

So, what are the Sunday scaries? Although it’s not a clinical diagnosis, the term describes the feelings of anxiety, dread, sadness, resentment, frustration, or anger you might have as your weekend comes to a close. It's an emotional, cognitive, and physiological experience that includes unpleasant emotions and negative thoughts or images.

The thought of facing a busy week ahead, tackling a backlog of work, dealing with difficult colleagues, or a job you hate can all contribute to the Sunday blues, meaning that you spend more time worrying about the unknown than enjoying the present moment.

These feelings of dread and worry typically start in the late afternoon, however depending on your level of anxiety the Sunday scaries may start as soon as you get out of bed. For some, this can snowball into physical manifestations such as:

  • headaches
  • upset stomach
  • insomnia
  • loss of appetite
  • sweating
  • racing heartbeat
  • restlessness
  • trembling
  • bowel issues

When Did Sundays Become So Scary?

For many, what was once a day of rest has devolved into a day of stress. However, you may be surprised to know that the idea of the Sunday blues is nothing new. In the mid-1900s, Austrian author, psychotherapist, and philosopher Viktor E. Frankl was credited with coining the phrase "Sunday Neurosis" in his famous memoir Man's Search for Meaning. He explains it as

"That kind of depression which afflicts people who become aware of the lack of contentment in their lives when the rush of the busy week is over, and the void within themselves becomes manifest."

The colloquial and more modern term "Sunday scaries" first popped onto the scene via an Urban Dictionary entry in 2009. The phrase has come a long way since then.

Its original definition described the experience of regretting a Sunday hangover, though it now refers to a broader type of dread that precedes a new workweek. Regardless of when or how the term was invented, the Sunday scaries are embedded in human emotion that existed well before the invention of Urban Dictionary.

What are Sunday Scaries Also Known As?

There are numerous other names used to describe the anticipatory anxiety that many of us experience before heading into a new workweek, such as:

  • Sunday depression
  • Sunday syndrome
  • Sunday anxiety
  • Sunday dread
  • Sunday night blues
  • Sunday sads
  • Sunday shakes

What Causes the Sunday Scaries?

Although we know what the scaries feel like and how they may affect us, what actually triggers these unpleasant emotions? It can be caused by various factors and varies from person to person. Remember, it’s crucial that you identify your triggers and take steps to address them. Here are some reasons why you could be experiencing the scaries:

  1. Anticipatory anxiety: This occurs when you worry about the upcoming workweek and all the challenges and responsibilities that come with it. You may stress about your workload, upcoming meetings, deadlines, or other responsibilities. And if you spend 40+ hours working in a hostile environment with negative coworkers or superiors, it can take a serious toll on your mental and physical health.
  2. Struggling with work-life balance: If you work long hours, have a demanding job, or lack purpose in your career, you might find it difficult to switch off on the weekends, leading to Sunday scaries and, eventually, burnout. This can worsen if you feel that you need more support from your employer or that your workload is unreasonable.
  3. Negative thoughts: Do you have negative thoughts about your work or your ability to handle responsibilities? These thoughts can be harmful, especially on Sundays, leading to anxiety and dread. And if you tend to be self-critical or struggle with imposter syndrome, it can exacerbate these feelings.
  4. Lack of preparation: As the saying goes, if you fail to plan, you plan to fail. Not preparing for the week ahead or having a disorganized schedule can cause anxiety on Sundays. This can be a common cause if you struggle with time management or tend to procrastinate.
  5. Personal issues: If you're dealing with personal issues in your life such as financial stress, you may find it difficult to switch off and relax on the weekends, leading to apprehension and unease. It can compound if you feel that you don't have the support you need to deal with these issues.

How Many People Experience the Sunday Scaries?

If it’s any consolation, know that you’re not alone in your experience of Sunday depression and anxiety. In fact, around 80% of adults say they have trouble falling asleep on Sundays compared to other days, with 54% giving stress and anxiety as a cause for their insomnia.

This cultural phenomenon is especially prevalent among younger generations. About a third of Gen Zers and Millennials who have work or school are more likely to suffer from Sunday anxiety than Gen Xers and Baby Boomers.

Tips for Managing the Sunday Scaries

Implementing healthy practices into your work can do wonders for fighting off that end-of-weekend anxiety and worry. There are many practical ways to combat the Sunday scaries, meaning its important to find strategies that work for you. Everyone experiences it differently but here are some actionable tips to help you:

  • Create a relaxing Sunday routine: Develop a weekend routine that helps you unwind and feel more relaxed. This could include yoga, meditation, taking a bubble bath, getting a massage, going out for brunch, reading a book, or spending time with loved ones.
  • Plan something fun for the week: Take control of your week by scheduling a night out or leisure activity after work on Monday or Tuesday. You’ll have something to look forward to that can help take your mind off your responsibilities.
  • Practice mindfulness: Whenever you start feeling anxious or stressed about the workweek ahead, focus on the present moment instead of worrying about the future. Try using mindfulness techniques such as deep breathing or visualization exercises to help calm your mind and reduce anxiety.
  • Get organized: Make a list of the tasks you need to accomplish for the upcoming week. This can help you feel more prepared and less overwhelmed. You could also use this time to plan your weekly meals or organize your workspace.
  • Disconnect from work: Avoid checking your work email or doing work-related tasks on Sunday. This will give you time to detach from work and recharge for the upcoming week.
  • Stay active: Regular exercise can help to reduce stress and anxiety levels and enhances the feel-good chemicals in your brain. Consider going for a walk or jog, taking a fitness class, or doing yoga or stretching exercises.
  • Prioritize sleep: Getting ample sleep is essential for managing stress and anxiety levels. Ensure you're getting the recommended 7-8 hours of sleep each night and establish a consistent sleep schedule. Also, try to limit exposure to electronic devices, news and social media before going to bed.
  • Foster a grateful mindset: Focusing on what you're grateful for can help shift your mindset away from negative thoughts and feelings. Take time each Sunday to reflect on the positive things in your life, whether your health, relationships, or accomplishments, and even the good things about your job
  • Limit alcohol and caffeine: Both alcohol and caffeine can contribute to feelings of anxiety and disrupt your sleep. Consider limiting your intake of these substances, particularly on Sunday evenings.
  • Engage in positive self-talk: Try to replace negative thoughts with positive ones. For example, instead of thinking, "I'm dreading the workweek," replace it with, "I can handle whatever comes my way this week."
  • Seek support: If you're feeling particularly anxious or overwhelmed, it can be helpful to talk to someone you trust, such as a friend, family member, or mental health professional. They can provide support and offer more strategies for managing your stress and anxiety.

When is it Time to Find a New Job?

It's normal to feel some level of anxiety or stress about returning to work after a weekend break. However, if you're consistently suffering from the Sunday blues, meaning it's negatively impacting your overall well-being, it might be time to consider a new job. If the thought of going to work on Mondays makes you feel physically ill or depressed, it's a clear sign that your current role is not fulfilling your needs.

Maybe you feel like you're not receiving the recognition, compensation, or career growth opportunities you deserve. Or your values may not align with your employers, making it challenging to stay motivated and fulfilled at work. Whatever the case, you don’t have to stay in a job you hate - you deserve to live your best life possible.

Find a Job That Makes You Love Mondays

Banish the Sunday scaries for good and take back your weekend. Need help taking the first steps toward finding a more enjoyable job? Start by signing up for a free profile on Monster. We'll help get your resume in front of top recruiters looking for candidates with your skills and background. Additionally, we'll send you custom job alerts to get you one step closer to a job you'll enjoy every day of the week.