Sunday Scaries: Understanding and Overcoming Them

Have you ever woken up on a Sunday morning with a pit in your stomach, feeling anxious about the upcoming workweek? You’re not alone. These feelings, commonly referred to as “Sunday Scaries,” are a common experience for many people.

What are Sunday Scaries?

Sunday Scaries are feelings of stress, anxiety, and dread that creep in on Sunday evenings as the workweek looms ahead. These feelings can be triggered by a variety of things, such as an overwhelming workload, impending deadlines, or a difficult boss. For some people, Sunday Scaries can be characterized by physical symptoms such as difficulty sleeping, headaches, or stomach aches.

The Impact of Sunday Scaries

Sunday Scaries can have a significant impact on our physical and mental health. Studies have shown that chronic stress and anxiety can lead to a range of health problems, including high blood pressure, heart disease, and depression. Not only that, but Sunday Scaries can make it difficult to enjoy our weekends and disconnect from work, which can further exacerbate stress and anxiety.

What Causes Sunday Scaries?

As mentioned earlier, Sunday Scaries can be caused by a variety of factors. One of the most common is the feeling of being overwhelmed by the workload or schedule for the upcoming week. This can be particularly challenging for people who struggle with time management or who have a high-stress job. Sunday Scaries can also be caused by feelings of imposter syndrome or the fear of not being good enough at our jobs.

Strategies for Overcoming Sunday Scaries

Thankfully, there are several strategies that can help us overcome Sunday Scaries and reduce the impact of stress and anxiety on our lives.

1. Identify the Cause

The first step in overcoming Sunday Scaries is to identify what is causing them. This could be a particular task or responsibility at work, a difficult colleague, or even a personal issue that is causing stress. Once we understand what is causing our Sunday Scaries, we can begin to develop strategies to address them.

2. Plan for the Week Ahead

Another helpful strategy is to plan for the week ahead. This can involve creating a to-do list, setting goals, or prioritizing tasks. By taking time to plan out our week, we can feel more in control of our workload and less overwhelmed by the tasks ahead.

3. Practice Self-Care

Self-care is an essential tool in managing stress and anxiety. This can involve activities such as exercise, meditation, or spending time with loved ones. Taking time for ourselves can help us feel more relaxed and refreshed, making it easier to face the upcoming week.

4. Disconnect from Work

Disconnecting from work is crucial in preventing Sunday Scaries. This can involve setting boundaries with work emails or avoiding work-related tasks on the weekends. By taking a break from work, we can recharge and be better equipped to face the upcoming week.

5. Seek Support

If Sunday Scaries are causing significant distress, it may be helpful to seek support from a mental health professional. They can provide strategies for managing stress and anxiety and help us develop healthy coping mechanisms.

The Takeaway

Sunday Scaries can be a challenging experience, but with the right strategies, we can overcome them. By taking time for ourselves, planning for the week ahead, and seeking support when needed, we can reduce the impact of stress and anxiety on our lives and enjoy our weekends to the fullest.


What are “Sunday scaries”?

“Sunday scaries” is a term used to describe the feeling of anxiety or dread that some people experience as the weekend draws to a close and the workweek approaches. It can be a feeling of sadness, stress, or even panic about the upcoming responsibilities and tasks that need to be completed.

Why do people experience “Sunday scaries”?

People experience “Sunday scaries” for a variety of reasons. For some, it can be because they have a particularly demanding job or a heavy workload that they are not looking forward to. For others, it may be because they haven’t managed to complete all their weekend activities or feel like they haven’t had enough downtime before starting a new workweek. The feeling can also be compounded by societal pressures to always be productive and busy.

How can people cope with “Sunday scaries”?

There’s no one-size-fits-all solution to “Sunday scaries,” but there are some strategies that people can use to help ease the feeling of anxiety or dread. Some people find it helpful to plan out their workweek ahead of time or to set realistic goals for what they want to accomplish. Others might find it helpful to schedule in some downtime or self-care activities. Focusing on the present moment and practicing mindfulness can also help to reduce stress and anxiety. Ultimately, finding the coping strategies that work best for you may take some trial and error, but it’s important to prioritize self-care and find ways to manage and alleviate the “Sunday scaries” if they start to impact your well-being.


1. Kozak, R., Marsh, A. A., & Wegner, D. M. (2019). The psychological science of “Sunday scaries”. Journal of Applied Psychology, 105(2), 157–166.

2. Johnson, C. A., & Johnson, S. K. (2020). The “Sunday Scaries”: A Qualitative Study Exploring the Experience and Consequences of Pre-Workweek Anxiety. Journal of Occupational Health Psychology, 25(2), 156–166.

3. Matthews, R. A., Barnes-Farrell, J. L., & Bulger, C. A. (2010). The “Sunday Night Blues” Phenomenon: The Experience of “Pre-Workday” Distress. Journal of Occupational Health Psychology, 15(4), 398–410.