What Are The Sunday Scaries? (+ What To Do About Them)

For many people, Sundays bring relaxation that quickly turns into stress as Monday morning edges closer and closer. This common Sunday-evening feeling has been dubbed the “Sunday Scaries.”

In this article, we’ll go over what the Sunday Scaries are, why so many people experience them, and what you can do to overcome them.

Key Takeaways

• The Sunday Scaries are the feeling of dread or anxiety that many people experience on Sundays in anticipation of going back to work on Monday morning.

• The Sunday Scaries can be caused by a variety of things, including exhaustion and overwhelm.

• A few of the ways you can combat the Sunday Scaries are creating a fun routine, prepping for the week, and getting good sleep.

What Are the Sunday Scaries?

The Sunday Scaries are the feeling of dread, anxiety, or sadness that many people experience on Sunday afternoons and evenings. For many, the downward shift starts in the late afternoon and goes into the evening as they realize that the end of the weekend – and Monday morning – is coming quickly.

They look different for everyone, but here are some examples of how the Sunday Scaries can manifest:

• Headache

• Trouble sleeping

• Elevated heart rate

• Irritability

• Feeling down or depressed

• Upset stomach/pit in your stomach

• Feelings of worry or anxiousness

• Shortness of breath/difficulty breathing

What Causes the Sunday Scaries?

Everyone’s Sunday Scaries are unique and depend on their personalities and circumstances. However, there are a few common reasons for the Sunday Scaries that many people experience.

1. Not feeling like you rested enough. Two-day weekends can feel entirely too short, especially when you’re exhausted, burnt out, or just don’t have a lot of time to relax on the weekends.

   Feeling just as tired on Sunday afternoon as you did on Friday night can discourage you and increase anxiety as you face getting back to it on Monday morning – thus, the Sunday Scaries.

2. Not feeling like you were productive enough. For many people, the weekends are the only time they have to catch up on chores, house projects, or studying. Because of this, many people overestimate what they can accomplish on the weekend with the time and energy they have.

   Then, when they reach Sunday evening and haven’t finished everything they want to, they feel guilty, anxious, and down on themselves as they face starting the week already behind on their to-do lists.

3. Dreading your job. Some people truly dread going to work on Monday morning. Whether it’s a stressful project you know you have to go back to or a boss that you just can’t handle, thinking of having to go back to the office in just a few short hours can cause all kinds of anxiety on a Sunday afternoon.

   Even if you generally like your job, the idea of having to go back to your desk for the rest of the week can still create a feeling of dread and anxiety.

4. Shifting from rest mode to work mode. Even if you love your job, get plenty of rest, and are feeling on top of your to-do list on Sunday afternoon, the transition of shifting your brain out of weekend mode and into work mode can be enough to trigger the Sunday Scaries.

   A similar phenomenon happens when you get back from vacation and feel the stress and anxiety that comes with having to ramp back up into work – it’s a big shift, and it can cause legitimate emotional discomfort.

No matter what the reason for your getting the Sunday Scaries is, remember that you’re not alone and that your feelings are legitimate.

What Can You Do About the Sunday Scaries?

While there is no magic pill to fix the Sunday Scaries, you can make changes to your mindset and routine to combat them.

Here are some common things people do to help make their Sundays more enjoyable.

1. Make a fun Sunday afternoon or evening routine. If you notice that your Sunday Scaries kick in at a certain time of day every Sunday, consider creating a routine you enjoy that starts around that time. Here are some ideas:

   • Make a dinner you love that you only eat on Sundays

   • Watch your favorite TV show

   • Play games with your family or friends

   • Visit a museum or park

   • Watch a lighthearted movie

   • Take a hot bath and eat your favorite snack

2. Make a fun Monday morning routine. Giving yourself something to look forward to on Monday mornings can help take the edge off of the Sunday Scaries. Plus, it’ll help you start your week on the right foot. Here are some ideas to incorporate into your Monday:

   • Buy or make a special coffee or tea

   • Listen to your favorite podcast on your commute

   • Listen to an upbeat playlist as you get ready

   • Make a special (but simple) breakfast

3. Exercise. Exercise gives you feel-good endorphins, which can help you feel more confident in taking on the week. It’s also a great way to reset and energize your mind and body (especially if you do it outside). You don’t have to go for a five-mile run if you don’t want to, either – here are some additional ideas for getting moving:

   • Play a pickup game of basketball or soccer

   • Try out pickleball

   • Set up a friendly flag football or kickball game

   • Go on a walk

   • Go for a hike

   • Dance to your favorite playlist

   • Jump rope

   • Ride your bike

4. Change your mindset. Often the Sunday Scaries are closely tied to thoughts of, “I can’t do this” or “I don’t want to go to work tomorrow.”

   Shift the direction of your thoughts to something more positive by reminding yourself of how you were, in fact, able to do it last week and the week before that. Giving yourself a motivational speech can be surprisingly helpful.

5. Plan your week. Sometimes getting the swirling list of to-dos out of your head and onto paper can go a long way in quieting your anxiousness. You don’t have to plan every hour of your whole week, but taking a few minutes to get your bearings with your calendar and to-do list can do a lot for your mental clarity and calmness.

6. Do some chores. It may sound counterintuitive, but checking off a few mindless chores from your list on Sunday afternoon can help your brain gently ramp up into work mode again. It can also boost your confidence and give you a sense of accomplishment to propel you into your week.

   Just don’t try to do so much that you wear yourself and make your Sunday Scaries worse.

7. Go to sleep early. Drink some herbal tea to help you calm down, and then get a good night’s rest. It may be tempting to prolong the weekend by staying up late, but your tired brain will only get more anxious, and your Monday morning will only be more difficult if you don’t have enough sleep.

8. Work through your feelings. Paying attention to your feelings and what they’re trying to tell you can be a significant help with the Sunday Scaries. Keep asking yourself what you’re feeling and why until you get to the bottom of what is actually going on in your mind and heart.

   You might surprise yourself by finding that fixable problems are triggering your Sunday Scaries. In addition, simply naming and listening to your feelings can go a long way in finding relief from the Sunday Scaries – you might even discover that there is something deeper going on that a therapist could help you with.

Sunday Scaries FAQ

1. Do the Sunday Scaries signify depression or anxiety?

   No, the Sunday Scaries don’t necessarily signify depression or anxiety. Everyone feels anxious and depressed at times, and it’s perfectly normal to experience these feelings when you’re overwhelmed by starting another week.

   When you notice that you feel anxious or depressed at the same time every week – Sunday or otherwise – it’s a good indicator that they’re connected with something external rather than anything clinical.

   However, if you’re feeling anxious or depressed all the time or your Sunday Scaries are so intense that they’re affecting your ability to sleep, eat, or show up to work on Monday, you should consider getting help from a licensed counselor.

   They can help determine if you’re suffering from clinical anxiety and/or depression, but even if there isn’t anything clinical going on, they can still give you tools to combat your anxious thoughts and feelings.

2. What should you not do on a Monday?

   You should not call in sick, wake up late, or immediately open your email on a Monday.

   Many people dread Mondays, and while calling in sick sounds like a good way to avoid work stress a little while longer, it’ll only put off the inevitable and make it worse: Your Tuesday will feel like a Monday, and you’ll be a day behind in your tasks to boot.

   Instead, drag yourself into the office and get Monday over with – unless you’re actually sick, of course.

   Similarly, sleeping in a little on a Monday morning may sound delightful, but it will only serve to make your morning more stressful since you’ll have less time to get ready for work. If more sleep is your goal, go to bed a little early Sunday night and then wake up in plenty of time to do your Monday morning routine.

   Once you get to work, you may be tempted to open your email and read through it first thing. You never know what might be in those emails, though, so if you can, avoid doing this until you’re settled into work mode. Grab a cup of coffee, take a look at your schedule for the week, and then open up your inbox.

Author

Abby McCain

Abby is a writer who is passionate about the power of story. Whether it’s communicating complicated topics in a clear way or helping readers connect with another person or place from the comfort of their couch. Abby attended Oral Roberts University in Tulsa, Oklahoma, where she earned a degree in writing with concentrations in journalism and business.