The psychology of overcoming the ‘Sunday scaries’

For many people, Sunday can bring a wave of nervous anticipation about the school or workweek ahead. However, if you regularly feel intense anxiety or dread around this time, you could be experiencing the “Sunday scaries.” If this sounds familiar, these distressing emotions might make you wonder how to get rid of that Sunday feeling. 

The good news is, this experience doesn’t have to be your norm. Working with a mental health professional can help you discover what’s behind your overwhelming work or school-related anxiety, develop effective coping skills, and reclaim more ease at the end of your weekend. 

What having the ‘Sunday scaries’ feels like 

Even before you arrive at the office on Monday morning or log in for remote work, you may be experiencing symptoms of the Sunday scaries. In fact, 79% of Americans have more trouble falling asleep on Sunday nights than other nights. Routinely losing sleep can severely impact your quality of life — and not just on the job. 

While the Sunday scaries aren’t a mental health condition, they can appear as physical symptoms, including:

• Elevated heartbeat
• Trouble breathing
• Sweating
• Headaches
• Sleep difficulties
• Stomach problems
• Fatigue

You might also relate with the following scenarios, which could indicate that you’re dealing with the Sunday scaries:

• Rumination: Repetitive thoughts like, “I don’t want to go to work,” or, “I hate my job,” might fill your head on Sunday nights or Monday mornings. It can be easy to get caught up in rumination or a cycle of unhelpful thinking. 
• Difficulty getting out of bed: Does it feel like a fight to pull yourself out of bed most Monday mornings? If so, this could be due to dread about your work tasks, on-going conflict with a colleague,, or anything that causes anxiety or stress related to your job. 
• Social media scrolling: If you’re sad that the weekend’s ending, you might use social media to distract yourself. This could be an unconscious habit to trick your brain into thinking Monday isn’t coming.
• Procrastination: You might feel resentful that you’re back at work again on Monday morning. This reluctance could present as chatting with your favorite coworker or stopping by the vending machine multiple times to avoid your to-do list.

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The root cause of your ‘Sunday blues’

The Sunday scaries don’t materialize from thin air. Many employees find it hard to transition from a relaxing weekend to the rapid speed of the workweek. Research shows that your energetic well-being is lowest on Monday and increases dramatically from Wednesday to the weekend. 

You might ask yourself: “But if I like (or even love) my job, how can I have the Sunday scaries?” No matter how much you enjoy your work, it can demand a lot from you. This can make even the happiest employee uneasy when Sunday night rolls around. 

However you feel about the work you do, you might also be dealing with a micromanaging boss, a cliquey work environment, or a long commute. Any of these factors can trigger your work-related anxiety. 

And if you’re stepping into a new role — especially one with more responsibility — you may experience Sunday scaries symptoms. The good news is that the Sunday scaries rarely last past Monday. However, dealing with these work blues on a consistent basis can take a toll on your mental health.

Some mental health conditions associated with the Sunday blues include:

• Anxiety disorders: Experiencing increased and persistent anxiety, like with intense work anxiety and stress, can lead to a diagnosable anxiety disorder.
• Depression: The Sunday scaries can make you feel low or depressed. If you’re having symptoms like being unable to get out of bed or a persistent sad or hopeless mood, consider speaking with a mental health professional.
• Substance use disorder: You might cope with the stress of the Sunday blues by drinking. In the moment, alcohol may seem to melt away your work-related tension. But in the morning, you might experience “hangxiety,” or debilitating stress and anxiety.

How to combat dread for the week ahead

The Sunday scaries can be tough to manage. But this doesn’t mean things won’t improve. Acknowledging that you feel anxious while anticipating the workweek can be the first step toward dealing with the Sunday scaries.

Here are some strategies to deal with your Sunday scaries:

1. Make Sundays relaxing. Designate Sundays as your relaxation days. This can help lower your stress levels and help you fall and stay asleep. Avoiding screens an hour before bedtime can also support a healthy bedtime routine.
2. Write a to-do list. The Sunday scaries can happen because of anxiety about your upcoming work tasks. To avoid this pitfall, write out a to-do list on Fridays so you can mentally leave work at the office during your weekends.
3. Do housework. If you feel anxiety about work you have to do the following day, try constructive procrastination. Clean your room or kitchen to create an organized space around you and help move the stress out of your body. 
4. Socialize and take alone time. Everyone — whether you’re an introvert, extrovert, or somewhere in between — needs a balance of socialization and alone time to manage stress and stay healthy. For instance, you might hang out with a friend on Friday or Saturday night, while reserving Sunday for solo self-care. 
5. Seek out a therapist. Sometimes, self-help isn’t enough to relieve the Sunday scaries. If you find yourself with unmanageable anxiety or stress, leaning on a therapist can help. They can help you reframe your thoughts and provide a supportive space to talk about your worries.

Find care with Rula

The Sunday scaries can cause unmanageable stress and anxiety during Sunday nights or Monday mornings. If they go on long enough, they can lead to a mental health condition, like an anxiety disorder or depression. But you don’t have to deal with this forever — working with a therapist can help you manage your Sunday blues.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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