Reclaim Your Time Off by Reframing Your Sunday Scaries

It’s Sunday night. You eat dinner, brush your teeth, and lay in bed. You turn the lights off, roll over, and prepare to sleep. Except, when you close your eyes, it’s not dreams that flood your mind, it’s a frenzied list of to-do’s for the week ahead. Upcoming meetings, reports you have to remember to finish, that uncomfortable conversation you had with a coworker last week . . . all of these swirling thoughts make sleep impossible. 

This is a situation most of us have been in before. In fact, 2022 survey data from the American Academy of Sleep Medicine reveals that 79% of Americans, particularly Gen Z (32%) and millennials (34%), have trouble falling asleep on Sundays. 

The reason for this is due to something you’ve likely heard of—the Sunday scaries. 

If you’ve ever experienced stress or anxiety as the weekend ends, you’ve had the Sunday scaries. Whether it’s because of a poor corporate culture, a toxic boss, or work burnout, the loom of an impending Monday can ruin your weekend. Yet, using the weekends to recharge so you can fully embrace the work week with strength and confidence is important for success.

In this article, learn five powerful ways to reframe your Sunday scaries so you can get the most from your weekends.  

What Are the Sunday Scaries?

The Sunday scaries create afternoon depression and anxiety that occurs as the weekend draws to a close. Most people experience the Sunday scaries starting Sunday afternoon and into Sunday evening. Physically and emotionally, it can feel like a tight feeling in the pit of your stomach, with intense feelings of dread that result from worried thoughts about the work week ahead. 

While the Sunday scaries can resemble symptoms of traditional anxiety, it’s an incredibly common non-diagnosable condition. A LinkedIn survey of 3,000 U.S. employees found that 80% of them experience heightened anxiety on Sundays. 

Licensed psychotherapist Terri Cole explains the difference between the Sunday scaries and diagnosable anxiety:

“The Sunday scaries are predictable, right? They happen on Sunday. And they cause what they call is like identifiable anxiety . . . meaning, you’re feeling anxiety about the work week, going to work, maybe you have a job you hate, maybe you have an abusive boss, maybe you have a big presentation, but it’s sort of specific. And that really isn’t true for generalized anxiety disorder.”

The Sunday scaries can look like:

• Headaches
• Panic attacks
• An upset stomach
• Difficulty falling or staying asleep
• Sweating and/or a rapid heartbeat

What Causes People to Get the Sunday Scaries?

Most people work for the weekends. Whether it’s to enjoy free time with friends or family or spend time on personal pursuits, the weekends are “our time.” Not surprisingly, Fridays are the happiest day of the week, according to Workplace Trends.

As the weekend approaches, our “cognitive load” (our mental energy) begins to decrease and relax. We begin looking forward to weekend plans, sleeping in, and getting outside. Work is the furthest from our minds. But then, in a flash, it’s Sunday. Now our “cognitive load” must reactivate to prepare for Monday morning. This sudden, required shift in mindset—from being “off” to turning back “on”—triggers the anxiety and stress associated with the Sunday scaries.

Common root causes of the Sunday scaries are: 

• Worries about work and tasks ahead
• Planning for upcoming responsibilities
• Worries about unfinished work from the previous week

As Cole, the psychotherapist mentioned previously, explains, “From a psychological point of view, that transitioning from weekend mode right to work or responsibility mode, even if you like what you do, can create anxious thoughts.” 

Factors that can exacerbate the Sunday scaries:

• Alcohol consumption: Studies have linked alcohol use to elevated next-day anxiety.
• Social pressures and contagion: Filling free time with social plans may create additional pressure, causing us to absorb the stress of others. 
• Traits of perfectionism: Believing you must do everything perfectly or adhere to unrealistic expectations can heighten anxious feelings.
• Poor work-life balance: Studies have found that not taking time off over the weekend can have negative effects on mental health.
• Spending the weekend in front of a screen: Studies have linked increased anxiety and depression symptoms in extended computer use.

Who Is Most Affected By the Sunday Scaries?

A survey on LinkedIn revealed that 94% of Gen Z workers reported feeling anxious on Sundays, and 91% of millennials agreed. This is critical insight because millennials in the workplace currently represent the largest portion (35%), according to data from LiveCareer, and some predict Gen Z to eventually surpass that.

One Gallup study revealed that the majority of workplace disengagement has been amongst employees 35 and younger. Another study found that as much as 80% of Gen Z workers are willing to quit a new job if they’re unhappy. Therefore, as these two generations continue to battle quiet quitting, actually quitting, and drastic drops in employee engagement, finding ways to beat the Sunday scaries is imperative—not only for employees but for employers, too. 

5 Powerful Ways to Prevent the Sunday Scaries

“When your body and mind are pinging you to remember what you have to do, it’s helpful to reframe the experience.”

Headspace

1. Calm Anxiety by Labeling Your Emotions

One of the best techniques for calming anxiety is identifying the causes and emotions behind it. Workplace success coach Melody Wilding explains that the practice of emotional labeling not only reduces the tension you feel in the moment but also distances your experience from your reaction. This, in turn, helps you to regain control of your thoughts and respond more effectively.    

Emma McAdam of Therapy in a Nutshell also shares, “When we don’t know what we’re feeling, we tend to be reactive and impulsive in ways that mess up our life. When our emotions are vague, nebulous, unexplored sensations, when we feel something but we don’t know what it is or we aren’t sure where it comes from, we have little power to change it.” 

Three strategies for labeling emotions:

• Name it: Take a moment to think about how you’re feeling, and then dig deeper and consider two other words to describe it.
• Consider the extremity: Think about the intensity of the emotion you are feeling. Are you very stressed, or just a little stressed? Identify that difference. 
• Practice journaling: Studies show that simply writing our thoughts down helps us better process them. Practice journaling each day for thought clarity and balance. 

2. Ease the Transition With an Enjoyable Sunday Night Routine

The Sunday scaries often occur because of a lack of feeling in control. However, establishing a Sunday night routine that you’ll enjoy every week can replenish feelings of stability, helping you to better “reactivate” for the work week. 

Studies show that repetitive, and even ritualistic, behaviors can help calm symptoms of stress and anxiety. A report in ScienceDaily explains that ritualistic behavior that induces calm has an ability of “heightening our belief that we are in control of a situation that is otherwise out of our hands.”

As clinical psychologist and best-selling author Jordan Peterson urges, “If you guys don’t have a routine, I would recommend you get one going because you cannot be mentally healthy without a routine.”

Questions to consider for building a Sunday night routine:

• Is there an activity you love that you never have time for? Schedule that in.
• What calms you? Is it sitting by the water or going for a walk? Include that in your routine.
• Do you enjoy cleaning, gardening, or meal-prepping? Productivity boosts serotonin. 
• Could you read more? Meditate more? Use this time for personal development goals.

3. Turn Worried Thoughts Into Written Goals

Upcoming tasks can feel vague and overwhelming without having clarity on exactly what you need to do. However, getting these big emotions down on paper into smaller, actionable plans and goals can help provide structure and alleviate worried thoughts. This is actually one of the primary methods used during cognitive behavioral therapy (CBT). 

A Harvard Business Study found that those who write down their goals are three times more likely to achieve them. Furthermore, the simple act of writing is shown to help better clarify, define, and remember what needs to be done. For these reasons, transforming the Sunday scaries into actionable, controllable goals is one of the best ways to beat that afternoon depression.

Tips for transforming Sunday scary thoughts into goals:

• List out the concerns that are making you anxious.
• Next to each concern, write down what the ideal outcome would be.
• Then, identify one small action you can take right away that will bring you closer to achieving that outcome.

Continue working on goal refinement by reading How to Be Successful: 6 Ways to Achieve Your Goals.

4. Spend Time Outside and In Nature

“There is mounting evidence, from dozens and dozens of researchers, that nature has benefits for both physical and psychological human well-being,” says psychologist Lisa Nisbet in an article for the American Psychological Association.

Nata Sawa, an assistant professor of psychology at the UNC School of Medicine, also explains that getting outside is important: “Walking, just in itself, has shown to reduce levels of anxiety and depression . . . but there’s even more evidence now that doing it in nature and natural surroundings improve those results even further.”

Prioritizing time outdoors is a good technique for combatting the Sunday scaries. One study even showed that simply listening to the sounds of nature had a positive impact on one’s thinking. Another study demonstrates the powerful benefits of practicing “earthing” (when your body makes contact with the Earth), such as improving blood flow, sleep, energy, and overall well-being. 

Ideas for getting grounded outside:

• Walk barefoot along a beach or on grass.
• Go hiking along a trail or up a mountain.
• Go swimming in a lake or the ocean.
• Read a book on a blanket in the park.
• Spend time in a garden or on a farm.

5. Make Mondays Fun

Dopamine is the feel-good neurotransmitter in your brain that tells you something is good. Harvard Medical School explains that dopamine regulates mood, learning, sleep, and motivation, and not getting enough of it can cause problems. The reason why Mondays can be tough, for example, is because they usually aren’t fun, rewarding, dopamine-packed days. For most of us, Mondays are long, challenging, and even boring. 

As Dr. Allan Schwartz writes, “Even those people who like their job or school can find starting the week a jarring experience. If you fall into the category of people who experience stress and depression on Monday morning, you are not alone.”

Tips for activating dopamine and making your Monday something to look forward to:

• Organize a weekly Monday night happy hour.
• Attend special events, groups, or hobbies you enjoy. 
• Get lunch with colleagues at your favorite lunch spot.
• Plan Monday Night Football gatherings with friends.
• Schedule a walking break to listen to your favorite music or business podcast.

How to Handle Sunday Scaries That Won’t Go Away

A toxic work culture, poor work-life balance, or a dreaded job can elevate existing, underlying anxiety symptoms. If you’ve tried these powerful strategies and still can’t seem to shake the work anxiety, it may be necessary to dig deeper to find the core cause.

If the strategies above don’t shake your Sunday scaries:

• Find a local therapist you feel comfortable talking to.
• Explore mental health books for added insight and strategies.
• Use the Behavioral Health Treatment Services Locator to find free community resources.
• Consider online programs, like Talkspace or BetterHelp, for more affordable and convenient therapy options.

However, if other troubling symptoms, such as constant sadness or engaging in risky or compulsive behaviors are occurring, you may be experiencing something bigger than just Sunday scaries. Continue on by reading Having a Mental Breakdown? Learn Steps for Recovery and Prevention.