The Rise of Sunday Scaries: Why Anxiety Peaks Before the Workweek

Defining Key Terms

• Sunday Scaries: A term used to describe the anxiety, dread, or uneasiness that sets in on Sunday evenings in anticipation of the upcoming workweek.

• Anticipatory Anxiety: Worry or nervousness about future events, even when they haven’t happened yet.

• Burnout: Emotional, mental, and physical exhaustion caused by prolonged workplace stress, often contributing to Sunday Scaries.

• Work-Life Balance: The ability to manage time and energy between work and personal life without chronic stress.

• Mindfulness: A mental practice of focusing on the present moment to reduce stress and anxiety.

Why Are the Sunday Scaries on the Rise?

Several factors contribute to the increase in Sunday evening anxiety:

• Remote Work Blur: The lack of boundaries between work and home life can make it harder to truly disconnect.

• Increased Job Demands: Higher workloads, staffing shortages, and performance pressures intensify pre-work stress.

• Economic Concerns: Financial uncertainty can make job stability more anxiety-inducing.

• Social Media Awareness: While helpful for normalizing conversations, constant exposure to “Sunday Scaries” memes can reinforce the feeling.

Q & A: Understanding the Sunday Scaries

1. Are the Sunday Scaries a mental health disorder?
No, they’re not a clinical diagnosis—but they can be a symptom of underlying anxiety, burnout, or dissatisfaction with work.

2. How do I know if it’s more than just Sunday Scaries?
If you feel intense dread every Sunday, have physical symptoms like headaches or stomach issues, or your anxiety spills into weekdays, it may be time to seek professional help.

3. Can changing my job help?
Sometimes, yes. But it’s also important to learn coping strategies—you might experience Sunday anxiety even in a better role without addressing underlying patterns.

4. What role does sleep play in Sunday anxiety?
Poor weekend sleep can disrupt your body’s rhythm and make Monday mornings harder to handle.

5. Can therapy really help with Sunday Scaries?
Absolutely. Therapy can teach stress management techniques, address workplace concerns, and improve your ability to enjoy downtime without intrusive thoughts.

10 Tips for Easing the Sunday Scaries

1. Plan a Relaxing Sunday Evening Routine – Include calming activities like reading or a warm bath.

2. Prepare for Monday Early – Set out clothes, pack lunch, and organize your to-do list in the afternoon.

3. Limit Screen Time Before Bed – Reduce blue light exposure to improve sleep quality.

4. Practice Mindfulness or Meditation – Focus on the present moment to avoid future-oriented worry.

5. Get Outside – Sunlight and light exercise can help regulate mood and energy.

6. Avoid Overloading Your Monday Schedule – Keep your first day of the week manageable.

7. Exercise Regularly – Movement lowers stress hormones and boosts mood.

8. Talk It Out – Share your feelings with friends, family, or a therapist.

9. Establish Clear Work Boundaries – Avoid checking emails or work messages on Sunday night.

10. Seek Professional Support – If anxiety is persistent, consult a mental health provider.

Final Thoughts

The Sunday Scaries may be common, but they shouldn’t take over your weekends or disrupt your peace of mind. If you notice these feelings becoming intense or frequent, it’s a sign to address the root causes—not just the symptoms.

Phoenix Pointe Psychiatry in Tempe, Arizona is the best place to go for mental health treatment, therapy, and counseling. Our experienced team can help you manage workplace stress, develop coping strategies, and restore balance in your life so you can start each week feeling confident and calm.