Dreading The Week Ahead On Sunday Nights? Eight Ways To Manage The Sunday Scaries
It’s Sunday afternoon, and instead of soaking up the last bits of the weekend, you’re already thinking about the upcoming work week and dreading all the tasks that lie ahead. That uneasy feeling has a name: the Sunday scaries. While the Sunday scaries are a common phenomenon, that doesn’t mean you have to accept them as an unfortunate part of your life. Let’s look at eight ways to manage your stress and set a more peaceful tone for the week ahead.
What are the Sunday scaries? Anxiety on Sunday nights
The term “Sunday scaries” generally refers to the feelings of anxiety and dread that some people begin to experience on Sunday afternoons or evenings. If you experience the Sunday scaries, you may feel uneasy at the thought of beginning another week of school or work. While there’s no official Sunday scaries diagnosis, it’s a phenomenon that most people experience at some point in their lives. Someone who experiences the Sunday scaries may also have physical symptoms, such as those listed below:
- Increased heart rate
- Trouble breathing
- Upset stomach
- Difficulty sleeping
- Headache
What causes the Sunday scaries?
For many people, weekends are a time to relax and do the activities they enjoy, such as watching a favorite TV show, hiking, traveling, or spending long periods of time with loved ones. Some individuals who experience the Sunday scaries may feel resentful at the thought of giving up these activities as they return to a week filled with responsibilities.
Other people may spend most of their weekend completing a long to-do list and sense that they were never able to truly rest. Because they didn’t have the chance to relax, jumping back into more work can seem overwhelming and exhausting.
Specific tasks related to work can also contribute to the Sunday scaries. Some of the top work-related causes include worrying about your workload, trying to balance your personal and professional tasks, and worrying about the tasks that went unfinished last week.
People most impacted by the Sunday blues
However, polls have found that certain groups seem to be more likely to experience Sunday evening dread. For example, the same LinkedIn research mentioned above revealed that 94% of Gen Z workers and 91% of Millennials worry about the week ahead on Sundays. This stress isn’t just in their minds—it can also have physical ramifications. Approximately 32% of Gen Z employees and 34% of Millennials have a hard time falling asleep on Sunday nights compared to other nights of the week.
Eight ways to manage the Sunday scaries
Whether you’re feeling anxious about school, work, or just the start of a new week, here are some suggestions to decrease stress and ease the transition into Monday.
1. Figure out why you’re experiencing the Sunday scaries
When you understand why you’re feeling dread at the thought of a new week, you have the power to change your mindset and look for the positive. In addition, you may be able to identify the exact cause of your Sunday scaries and make changes that help you look forward to the new week.
2. Set firm work-life boundaries for better mental health
It can be difficult to return to work or school on Monday mornings when it seems like you didn’t get a break during the weekend. Consider how you can separate your professional responsibilities from your personal life.
For work, that may mean removing your work email from your phone or leaving your computer at the office so that you’re not tempted to “catch up” on Saturday. It may be more difficult for students to create such a divide, but it’s not impossible. One option is to schedule a dedicated block of time on Saturday or Sunday for your classwork, leaving the rest of the weekend for personal activities.
3. Map out your week to decrease anxiety
Some of your anxiety may stem from the idea of another jam-packed week. Creating a plan may reduce this stress. You could map out your work week, your personal plans for the week, or both. For example, instead of becoming overwhelmed by a project with a looming deadline, you might break the project down into manageable chunks and assign tasks to each day. This can help you better lay out your day and work toward reasonable goals.
4. Name things you look forward to on Monday
There’s usually at least one positive aspect about beginning a new week. Consider which colleague you’re looking forward to seeing or a project you’ve enjoyed working on. Maybe you have a trip coming up, and every day moves you a little closer to your travels. Increasing your awareness of small joys can help you appreciate them more.
5. Talk to someone about your Sunday blues
Talk to a trusted friend, family member, or mental health professional about your feelings. In talking to someone else, you may discover that you’re not alone. You may also learn new coping strategies that make Monday seem a little less scary.
6. Use Sunday nights for extra self-care or favorite hobbies
It may be tempting to put off your chores as long as possible on the weekend, leaving you scrambling to get things done on Sunday night. However, this can increase your stress levels and add to resentment about going back to work. Make yourself a deal that you will knock out your responsibilities earlier in the weekend and reserve Sunday nights for fun.
By dedicating some time to yourself on Sunday evenings, it’s less likely to seem like the entire weekend was dedicated to chores and work. A soothing self-care routine may help you relax, reduce Monday-related stress, and get a good night’s sleep.
7. Spend time in nature
The American Psychological Association identifies several benefits associated with time in nature, including increased happiness, decreased mental distress, and a stronger sense of purpose in life. If you don’t have the time or ability to get outdoors, even watching nature videos can boost your mood.
8. Move your body
Physical activity isn’t just good for your body— it’s also good for your mind. Regular exercise can improve your sense of control and self-esteem while distracting you from negative thoughts. Schedule a walk with a friend, go on a family bicycle ride, or spend some time working in the garden.
Create a more peaceful transition into Monday
The Sunday scaries can seem to trick you into thinking that nothing good happens on Mondays. Try these strategies to ease into a new week with joy.
Optimize your morning
Instead of allowing Monday to be nothing but chaos, commit to checking off the boxes that contribute to your well-being. After waking up, you might head to your back porch for a few minutes of stretching to clear your mind and invigorate your body. Drink a glass of water before you enjoy your coffee, and don’t forget to eat a nourishing breakfast.
Plan something special for Monday
What if Monday became the best day of your week instead of the one you fear? Grab a donut on the way to work or save the newest episode of your favorite podcast for the commute. You might also plan something special for the evening, giving you an activity to look forward to throughout the workday.
If I feel this way, do I have an anxiety disorder?
Experiencing the Sunday scaries doesn’t necessarily mean you have an anxiety disorder. Dread and stress can be common responses to the beginning of a new work week, and these feelings may be related to a demanding workload, a lack of weekend rest, or a sense of being unprepared for the week ahead. However, if you experience severe feelings of distress every Sunday without fail, or if you are also experiencing anxiety in other areas of your life, these could be signs of an anxiety disorder.
Prioritize your mental health throughout the week
Instead of waiting until Sunday evening to participate in activities that support your mental health, make it a priority to take care of your mind throughout the week. The activities listed above won’t just reduce the Sunday scaries—they can also improve your mental well-being the other six days of the week.
Another way to prioritize your mental health is to work with a mental health professional. If your week is jam-packed with professional and personal commitments, consider online therapy as a flexible alternative to in-person therapy. Using online therapy platforms like BetterHelp, you can meet with a mental health professional whenever it works for your schedule.
Research suggests that online cognitive behavioral therapy can effectively reduce anxiety symptoms and psychological distress, which can greatly improve your overall quality of life. Working with a therapist may help you address negative thought patterns contributing to the Sunday scaries.
Takeaway
What is the psychology behind Sunday scaries?
While Friday may bring a sense of excitement for the weekend ahead, the Sunday scaries typically involve a sense of dread or anxiety about the upcoming week of work. These feelings often arise for people who don’t have enough time to relax or enjoy hobbies and fun activities throughout the week.
How do I get rid of Sunday scaries?
Eliminating Sunday scaries may require a mindset shift, such as identifying one thing to look forward to on Mondays. It could also involve establishing fun habits on Mondays, such as listening to your favorite podcast or music on the way to work, enjoying a drink from your favorite coffee shop, stopping by the library to pick up a few new books after work, or planning for a delicious dinner. Intentionally relaxing on the weekend and implementing mindfulness meditation practices may prevent bad moods from taking hold.
Is Sunday scaries a hangover?
In general, the Sunday scaries aren’t a hangover. Instead, the Sunday scaries typically involve a sense of dread that people experience as they anticipate the week ahead. Many people spend the last few hours of their weekend dreading the workweek rather than being present in the moment.
Who gets the Sunday scaries?
Anyone can get the Sunday scaries, and it tends to be very common. While it can sometimes be related to anxiety disorders, this isn’t always the case. Many people experience the sense that they’d prefer to simply skip past the week and enjoy the weekend, when they can chill out and fully relax.
Is it normal to feel dread before work?
Many people experience dread before work, but just because it’s a common experience doesn’t necessarily mean it’s healthy. If you frequently experience dread before work, it may be beneficial to talk about it with a therapist.
Why is my anxiety so bad on Sunday nights?
Anxiety on Sunday nights is usually related to the week ahead or the prospect of returning to work in the morning. These feelings tend to creep in on Sunday afternoon or evening and can even leave people struggling to fall asleep as they lie in bed on Sunday night. This can lead to a lack of energy and focus on Monday morning.
How long do Sunday scaries last?
Sunday scaries are a phenomenon that can occur every Sunday. Unless a person identifies and addresses the root of these feelings, they may not go away. Trying to fight against the sense of dread you experience without determining where it comes from may not be helpful.
How are the Sunday scaries treating you?
Individuals who experience the Sunday scaries often struggle to fully enjoy their weekends because they are focused on their dread of the upcoming week. This can lead to emotional challenges and may even contribute to the development of depression over time.
What is anticipatory anxiety?
Anticipatory anxiety generally refers to anxiety related to a future event. Often, it involves worrying about potential worst-case scenarios. While there can be benefits to being prepared for various situations, spending significant amounts of time worrying about things that may never happen is generally harmful to a person’s mental health.
What percentage of people get Sunday scaries?
Some surveys suggest that around 70% of people experience the Sunday scaries. This appears to be true even for people who enjoy their jobs.
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