Sunday Scaries: Why Sundays Feel Scary and How to Overcome Sunday Fear

Is Your Sunday a ‘Fun Day’ or a ‘Scary Day’?

Sunday is meant to be a funday. A day to rest and relax. A day where we unload the burdens of the week. A day when we switch off the alarm and wake up with a smile, grateful for the 8 or more sleeping hours. But imagine a situation when you fear this day. Instead of feeling pure joy, it is trembling fear and distress. This is called Sunday Fear.

Though not a popular term in early times, Sunday fear’ is rising in its usage, particularly among Gen Z and millennials. Affecting up to 80-90% of workers, Sunday fear, also known as "Sunday scaries" or "Sunday blues," refers to the intense anticipatory anxiety that many people experience late on Sundays as the weekend ends and the workweek begins to take control of our lives.

Why Do Sundays Trigger Anxiety?

Modern life places constant pressure on the human nervous system. As Sunday progresses, stress hormones like cortisol and adrenaline increase, activating the brain’s fight-or-flight response.

Several factors contribute to Sunday anxiety:

• Work pressure and tight deadlines

• Burnout and lack of recovery time

• Poor work–life balance

• Financial stress and job insecurity

• Family responsibilities

• Performance pressure and perfectionism

• Ongoing mental health struggles

Lifestyle factors like poor sleep hygiene, excessive weekend alcohol consumption, social overload, or hybrid work prevent them from relaxing and keep them floating in a constant state of anxiety. Personality factors such as perfectionistic tendencies also play a key role in the excessive rumination of individuals on weekends.

Common Symptoms of Sunday Fear

Sunday fear triggers emotional, physical, and cognitive signs starting around 3-6 p.m. on a Sunday.

1. Emotional changes- 

   Individuals experience restlessness, irritability, low mood, and a constant sense of helplessness or hopelessness.

   
   

2. Physical changes-

   Stomach pain, nausea, rapid heartbeat, muscle tension, headaches, sweaty palms, and sleep disturbances like insomnia are commonly seen in individuals with Sunday fear.

   
   

3. Cognitive changes- 

   Racing thoughts about Monday tasks, lack of concentration, obsessive rumination, and emotional numbness dominate, often leading to an inability to relax and enjoy Sunday.

These symptoms align with generalized anxiety disorder (GAD) traits; however, individuals with Sunday fear cannot be diagnosed with GAD without meeting the DSM-5 criteria for GAD. Around 6.8 million Americans experience excessive worry, but excessive worry on a Sunday alone is not sufficient to diagnose an individual with GAD. If symptoms persist, it can lead to burnout, depression, substance abuse, and other mental health disorders.

A survey by the popular social media platform LinkedIn in 2022 found that 80% of 3,000 U.S. workers experienced Sunday fear, with 94% of Gen Z reporting weekly hits. UK cities saw 84% rises post-pandemic. Sunday fear peaked in urban professionals and worsened with age or increased responsibility.

How to Cope With Sunday fear

1. To-do list- 

   Create a weekly or Monday to-do list, highlighting the various tasks and deadlines. Prioritize tasks based on their importance and urgency to restore control and free mental space.

   
   

2. Mindfulness practices- 

   These practices help individuals to be present at the moment, helping them get out of their state of anticipatory fear. Breathing techniques, especially box breathing (4-4-4-4), are effective in activating the parasympathetic system, reducing cortisol hormones in the bloodstream.

   
   

3. Build a Sunday Ritual- 

   Plan a Sunday reset with meal prep, tech-free dinners, warm or hot water bath, watching a movie, and so on, can ease the tension for the next day.

   
   

4. Physical activity- 

   Physical exercise releases endorphins or happy hormones, making you feel good naturally. Physical activity can include aimless walks, Zumba exercises, or yoga, along with visualizing a positive Monday, which helps gain energy and confidence.

   
   

5. Set boundaries- 

   Keep in place email boundaries, finish all work and chores by Saturday, and plan an enjoyable Sunday night, such as dinner with friends, going to a new movie, visiting an art gallery, etc.​ Avoid doing work on Sunday as much as possible and give yourself the much-needed time to recharge.

   
   

6. Self-care practices- Gratitude journaling helps redirect thoughts to positive incidents and reduces negative thoughts. Nature is the best doctor. Walking in green parks, breathing in the fresh air, listening to birds chirping, etc., can help calm your mind. Consistent 7–9 hour sleep hygiene helps cell repair, memory consolidation, and makes you feel energized for the next day.

Generally, Sunday fear can be managed with the following practices. However, if it becomes chronic, it is essential to consult a psychologist. Psychologists can help correctly diagnose the condition, suggest any underlying issues, and therapy, such as Cognitive Behavioral Therapy or Dialectical Behavior Therapy, is used to treat the condition. Medications may help to manage the symptoms of Generalized Anxiety Disorder (GAD).

Mondays are tough. Mondays can be scary. But we don’t want you to live your life fearing every Monday because it is a blessing to wake up every Monday.

We understand how difficult the pressures of life can make our days feel, and Koott is here for you. Our team of psychologists can help you feel better on your Mondays through their expert guidance and support.

Book your session today.