Understanding Sunday Scaries : Causes, Symptoms, and Ways to Beat the Sunday Blues

Sunday nights have become the new Monday mornings in many places, and the reason behind it is the same, “the tension for the new weekdays at work or school ahead.” So, here comes the new term quite popular in recent times, i.e. “Sunday Scaries” or “Sunday Blues”. As we read further in this article, we will learn more about Sunday scaries, and various ways to get rid of the so-called “Sunday blues”.

The Sunday scaries are the sense of anxiety that sets in on Sunday afternoons or evenings thinking about the workweek ahead. Sunday scaries are also known as Sunday blues. These are the terms for the same feeling of dread and anxiety that many of us experience before heading to the workstation after the weekend. “Sunday Scaries” is a term for anticipatory anxiety, not the stress at the present moment, but the anticipation of what would come ahead, that puts people in this fight or flight mode. During this time it feels like real anxiety.

More than one in three professionals feel the “Sunday scaries”, every week.⁽¹⁾ According to a survey conducted by the job site- Monster, it has been mentioned that around 76% of Americans self-reported experiencing extremely bad Sunday night anxiety or Sunday night blues when compared to a mere 47% of people globally.⁽²⁾

The symptoms and experiences of Sunday scaries vary from one person to another. However, everyone going through this phase might commonly experience emotions such as anxiety, irritability, anger, resentment, dread, frustration, depression, and loneliness before their workweek begins. Additionally, physical symptoms like headaches, insomnia, an upset stomach, tense muscles, fatigue, and restlessness can also manifest in those grappling with Sunday scaries.

Some of the causes for Sunday scaries are listed below:

Sometimes even thinking about working overtime or working under tight deadlines can make you feel really tired and anxious. If you have lots of work on your to-do list for the weekdays ahead, then you might have Sunday blues.

A negative work environment could put you under a lot of stress. Working under a boss, with toxic colleagues, or in an abhorrent environment can cause you to experience Sunday scaries thinking about the workweek ahead.

Enjoyment and fun in life are highly essential. If you do not prioritize your joy and find time for doing things that you love and enjoy, then your weekend will never be satisfying and you will feel more anxious. So, this could be a reason for you experiencing Sunday blues.

Working without any rest can make one feel burned out and unprepared for the workweek ahead. So, to rejuvenate yourself, you should rest and relax during the weekend and prepare yourself well for the coming workdays in the new week.

Sometimes even when you work a lot and with full dedication, you do not get the required appreciation or recognition. When your work is not being valued, and you feel underappreciated, it could make you feel low while going to your workplace. Thus, you might suffer from Sunday scaries or Sunday blues before the workweek ahead.

Sunday scaries or Sunday blues are quite common. There are some possible ways to eradicate these anxious feelings on Sunday afternoons or evenings. Below are some of the ways through which you can get rid of the so-called ‘Sunday blues”.

Enjoy the most during weekends and feel the joy of your work-free days. Avoid checking your emails or doing work-related tasks. Instead, try to engage in entertaining weekend activities. Unplug and unwind over the weekend so that you can avoid Sunday blues and remain refreshed in the new workweek.

Being well-prepared for Monday morning will help you go easy on Sunday evenings. So, wind up your work week on Fridays by noting down an agenda for Monday’s work. List down your work, write about the meetings, and figure out things you need to complete on Mondays. Making such a Friday checklist will help get rid of the so-called Sunday blues.

Most of us disturb our sleep schedule on weekends, by sleeping late at night and waking up late in the mornings. However, maintaining a healthy sleep schedule every day will keep us feeling refreshed for leisurely weekend activities and also help us in facing the workweek feeling rejuvenated.

Sometimes many of us stretch our work even to weekends. This way we do not feel disconnected from the work and could experience Sunday scaries. Thus enjoying the weekends with some good things, like nice exercise sessions, going on nature walks, choosing favorite hobbies, hanging out with friends, and so on, can help a lot.

Sometimes loneliness can be a big reason for worrying and anxiety during the weekends when there is no work. So, it is always great to have a good friend with you to spend time during weekends. Having a good friend means having someone you can trust, someone you can cuddle with, and share your thoughts. Having such a friend with you can help you stay away from Sunday blues and keep you happy and free for the workweek ahead.

Treat yourself on Monday mornings so that some of the negative feelings associated with the first day of the workweek could fade away. For example, write a special note with some positive affirmation for yourself, stop at your favorite café and have a good breakfast and coffee, and so on.

When you feel extremely stressed or anxious about the coming workweek, try to write down your every thought. This way you can keep yourself free from unwanted stress that usually comes during the Sunday afternoon or evenings.

Many studies have even mentioned that writing or emotion-focused journaling could help in reducing anxiety, and stress.^{(3, 4)}

Sundays should be super relaxing and recharging time. However, you should try to consciously schedule Sundays or weekends in self-care. Try to read a good book, spend time meditating, enjoy nature, have a good relaxing bath, or treat yourself a good spa time. This will make you feel really good on Sunday nights and also keep you ready for Monday.

Sunday scaries affect everyone differently.  Sometimes these feelings of Sunday blues or Sunday scaries could seem to be normal and might not require treatments, however, at times, these could be a big reason to worry, especially when the anxiety levels go extremely high. This is when you should seek help from a mental health professional. Your doctor might prescribe you with Cognitive behavioral therapy, anti-anxiety medications, or antidepressants.

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