Do you suffer from Sunday scaries?

What is it?

If you’ve ever experienced a sense of dread or anxiety as the weekend draws to a close and the work week looms ahead, you’re not alone. This feeling is commonly known as the Sunday scaries, and it affects many people.

Sunday scaries

Suffering from Sunday scaries

The Sunday scaries are a type of anticipatory anxiety that occurs on Sunday afternoons or evenings. It is often characterised by feelings of dread, worry, and stress about the upcoming work week. Some people may experience physical symptoms such as insomnia, headaches, or digestive issues as a result of the Sunday scaries.

There are many reasons why the Sunday scaries occur. For some, it may be the fear of an overwhelming workload or a difficult project that needs to be completed. For others, it may be the thought of dealing with a difficult boss or co-worker. Some people may simply feel a sense of unease about the routine and structure of the work week after a weekend of freedom and relaxation.

While the Sunday scaries can be a normal response to the stress of the work week, it is important to address these feelings and find ways to manage them.

Here are some tips for dealing with the Sunday scaries:

  1. Plan Ahead: Make a to-do list for the upcoming week and prioritise your tasks. Having a plan can help alleviate some of the anxiety and uncertainty about the work week ahead.
  2. Take Care of Yourself: Make sure to take care of your physical and mental health during the weekend. Get enough sleep, exercise, eat well and take it easy on the booze. This can help you feel more energised and focused when it’s time to start the work week.
  3. Practice Mindfulness: Take some time to practice mindfulness or meditation. This can help you stay present and calm, reducing feelings of anxiety and stress.
  1. Set Boundaries: Try to set boundaries between work and personal time. Avoid checking emails or working on the weekends, if possible. This can help you feel more relaxed and refreshed when it’s time to start the work week.
  2. Find Support: Talk to friends or family members about your feelings. Sharing your thoughts and concerns can help you feel less alone and more supported.
  3. Remind yourself why you’re doing your job: If the Sunday scaries are always bad, concerningly bad, it might be time to take stock of what you want and how much you actually enjoy your day job.
  4. Make a Monday a slow start: This doesn’t mean getting up earlier. The beauty of

Monday is that we generally have more time the night before to set ourselves up for a good morning. Prepare what you need for your breakfast on Sunday night and take a little longer over your coffee on a Monday morning.

Take a longer getting ready and maybe stick on a few tunes, listen to your favourite podcast and try to feel as relaxed as possible before facing the week.


The Sunday scaries are a common experience for many people, but there are ways to manage these feelings and reduce stress and anxiety. By planning ahead, taking care of yourself, practicing mindfulness, setting boundaries, and finding support, you can take control of your Sunday scaries and start the work week feeling more confident and prepared.

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