How To Fight Off the Sunday Scaries

If you’re a Monday-to-Friday worker, your two favorite days of the week probably begin with the letter S. Fun thrives on Saturday and Sundays, after all. It’s a two-day stretch with no job responsibilities.

But weekends eventually end — and as a new work week closes in, that looming reality can spark a growing dread known as the “Sunday scaries.”

So, what can you do to overcome this anxiety and help Mondays land more gently? Let’s find out from psychologists Susan Albers, PsyD, and Kia-Rai Prewitt, PhD.

What are the Sunday scaries?

The Sunday scaries are a form of anticipatory anxiety — basically, angst about something that’s going to happen. In this case, that means returning to emails, meetings and demands that come with work.

“People have so many responsibilities that can lead to job-related stress,” says Dr. Prewitt. “You just know all of it is waiting for you on Monday morning — and it can be very overwhelming.”

If you experience this sort of angst, you’re hardly alone: An often-cited LinkedIn survey found that 80% of professionals experience the Sunday scaries. Younger workers reported the most worry.

Signs of the Sunday scaries

For those who face the Sunday blues, unease about the upcoming work typically begins during the late afternoon or evening hours. But others start fretting the moment they open their eyes in the morning.

Dr. Albers says many describe the feeling as a pit in the bottom of their stomachs that grows as Sunday progresses. It can snowball into feelings of depression and physical reactions, like:

• A racing heartbeat
• Sweating
• Difficulty breathing
• Trembling
• Upset stomach
• Trouble sleeping
• Headache

Stress from the Sunday scaries and a return to work can even trigger a heart attack, says Dr. Albers. Research shows that far more heart attacks occur on Mondays and Sundays than on any other day of the week.

Why do the Sunday scaries happen?

Weekends tend to offer a laid-back vibe. You probably don’t need to set an alarm to rise and shine before dawn. There’s no rush hour traffic to navigate. Your boss is nowhere to be seen either.

“Your cognitive load is significantly lowered,” notes Dr. Albers.

Work, on the other hand, demands a lot of mental energy — and that can lead to intense feelings of pressure and tension. (No wonder folks don’t look forward to clocking in on Monday, right?)

“The transition from weekend relaxation to work mode can be a tough 180-degree turn,” she continues. “In that way, Sunday scaries are a normal reaction to adjusting to a different role and change.”

Plus, let’s be honest here: Work can be nerve-wracking. In fact, 83% of employees in the United States report feeling workplace stress.

“Work is one of those things people get anxious about because we don’t have control over so much of it,” adds Dr. Prewitt. “That can lead to negative thoughts and fears and worries about what’s ahead.”

10 ways to scare away the Sunday scaries

So, how can you replace the Sunday scaries with Sunday smiles? Dr. Albers and Dr. Prewitt offer these suggestions to chase away your worries about Monday.

• Adopt a positive mindset: Negative thoughts can fuel the Sunday scaries. So, instead of thinking, “I don’t want to go to work tomorrow,” fill your mind with encouraging affirmations like, “I can do this” or “I’m ready to get back to it.”
• Keep busy: Schedule a fun activity on Sunday. Running errands or crossing tasks off your to-do list can help keep your mind off Sunday, too. Either can leave you feeling satisfied.
• Break a sweat: Exercise releases feel-good endorphins that can brighten your mood. Heading to a park for some hiking or the gym for a lifting session can give you the strength to take on Monday.
• Clear your head: Practicing mindfulness can be calming and help put you in the moment during the weekend. Try meditation, yoga or get that massage you’ve been wanting. 
• Catch some ZZZs: Tired is no way to go into a new work week. Use the weekend to catch up on lost sleep and recharge your batteries. (Just don’t sleep too much, as that can bring its own set of problems.)
• Aim for a fresh start: Do your best to wrap up work tasks BEFORE you clock out on Friday. That can keep things from lingering in your head during your days off.
• Treat yourself: Give yourself something to look forward to on Sundays and Mondays. Maybe that means a nice dinner with friends or family to end the weekend or a coffee from your favorite café on the way back to work.
• Make Mondays easier: Reduce start-of-the-week worries by embracing the concept of “Bare Minimum Mondays” and easing back into job duties with simpler tasks.
• Plan ahead: Jotting down a to-do list for when you get back to work on Monday may help release your worries about what’s to come. (Just make sure you keep the list out of your head once it’s written!)
• Detach from work: If possible, try to avoid doing work over the weekend to fully separate yourself from your job. That email can wait until Monday.

“What may work for one person to address the Sunday scaries might not work for someone else,” clarifies Dr. Prewitt. “Find what works for you.”

And remember this: Another weekend is only a few days away.