Sunday Scaries: Why Anticipation Creates Anxiety

Navigating the Dread of the Upcoming Work Week

Many people experience the “Sunday scaries,” an anxiety fueled by the anticipation of the work week ahead. This feeling, while common, can significantly impact mental well-being. Understanding its roots and learning coping mechanisms are essential for managing this modern phenomenon.

Understanding the Sunday Scaries

The “Sunday scaries” is a relatable term for the anxious feelings many experience on the eve of a work week, as explained by experts. This anxiety isn’t exclusive to any group; it is frequently triggered by the uncertainty of the approaching days. The term has found its way into everyday language, amplified by social media trends.

Redmond, who created a popular TikTok video about the subject, shared mixed emotions about its widespread reception. While happy people relate to the feelings expressed, she also noted a sense of sadness associated with such widespread anxiety. She feels stuck, and many people in their mid- to late-20s share this feeling, as if they are running out of time.

The Root Causes of Pre-Monday Anxiety

According to a psychologist and neuroscientist, anticipating upcoming plans and facing an uncertain future is the source of anxiety. The situation mimics “morning anxiety,” which similarly stems from anticipating the day’s events. This sense of dread often intensifies as the work week looms closer.

Erik Davies, a physician, felt dread when anticipating his return to work after a vacation. The thought of checking emails and re-entering the clinic caused significant stress. Our jobs can hold tremendous power over our mental health, according to Morra Aarons-Mele, host of the podcast The Anxious Achiever.

“It really overtook my life. It’s visceral,” Aarons-Mele said. “Sunday scaries is a cute name, but the feeling isn’t cute.”

—Morra Aarons-Mele, Host of The Anxious Achiever

The workplace can significantly impact mental well-being because jobs are the source of financial stability and purpose. Worries about layoffs or economic instability can trigger these feelings. Aarons-Mele said that it’s okay to feel anxious about starting a new job or delivering a presentation, but if the feelings linger, it’s best to seek help.

It is estimated that 60% of American workers report experiencing workplace stress and anxiety, a clear illustration of the widespread nature of the problem (American Psychological Association, 2023).

Strategies for Managing Sunday Anxiety

One method for reducing the impact of the Sunday scaries is to reframe how you think about Sunday. Judson Brewer suggests that the term frames the day with “anxiety-colored glasses.” Because you can’t control Sunday turning into Monday, you can manage how you relate to and view the day.

Aarons-Mele suggests rehearsing the week’s plans before Sunday dinner, maybe including your family or partner. To reduce the sense of a loss of control, plan each day’s work and home responsibilities. Creating a detailed to-do list can also help manage anxiety.

Nitschke recommends tracking the positive moments of the week. Documenting positive feedback or enjoyable interactions with colleagues can provide evidence against those anxieties. Elizabeth Pearson, a supply chain manager, uses simple activities like calling her mother or walking her dog to stay grounded.

By understanding the causes and implementing coping strategies, individuals can reduce the impact of the Sunday scaries and improve their overall well-being.