The weekend is winding down. You’re scrolling on your phone, cooking dinner, or watching TV, but there’s a nagging unease that creeps in—an almost physical weight in your chest. It’s what we often refer to as the Sunday Scaries—the end-of-weekend anxiety people feel as they prepare for the work week ahead.
If this sounds familiar, you’re not alone. LinkedIn once found that as many as 80% of site users reported experiencing the Sunday Scaries as they faced a return to the workweek. Worries about their workload, unfinished tasks, and balancing personal and professional to-dos were some of the top concerns.
The Sunday Scaries aren’t necessarily a problem if the anxiety quickly fades. However, if you find yourself dreading Mondays to the point where it impacts your ability to enjoy your time off—or your job feels like an overwhelming source of stress—it’s time to take a closer look at what you can do to support your mental health.
Understanding Anticipatory Anxiety
In clinical terms, the Sunday Scaries are a type of anticipatory anxiety. As Sunday turns to Monday, the pressure of returning to work can bring:
- Trouble falling or staying asleep
- A sense of tightness in your chest
- Racing heartbeat
- Sweating
- Upset stomach
- Headache
- Difficulty sleeping
- Racing thoughts
- Feeling irritable or overly sensitive to small things
To some extent, anticipatory anxiety is normal. Transitioning from “time off” mode to “work” mode can be challenging—especially if your weekends are feeling just as packed as your workweek.
However, if the Sunday Scaries don’t pass shortly after your workweek begins and are part of a broader pattern of unhappiness, they might indicate a more serious mental health challenge.
Why Ignoring Job-Related Stress Can Be Harmful
When job dissatisfaction persists, it can contribute to long-term mental health challenges, such as:
- Anxiety. Strong feelings of anticipatory anxiety can be a symptom of generalized anxiety disorder (GAD). This condition affects 3.1% of the population, according to the Anxiety & Depression Association of America.
- Depression. Clinical depression is characterized by feelings of sadness, worthlessness, or hopelessness that don’t go away. Work stress doesn’t cause depression, but it can worsen symptoms in people who are already vulnerable.
- Substance use. Turning to drugs and alcohol as a way to “cope” with work stress or numb your feelings can lead to a substance use disorder. This can further increase the symptoms of an anxiety disorder or clinical depression.
A Brighter Monday Is Possible
The Sunday Scaries are common, but they’re not an insurmountable challenge. If you’re struggling, here are some steps you can take to improve your mental health.
- Acknowledge Your Feelings
Journaling can help you unpack your emotions and identify patterns. For example:
- Do you feel this way only on Sundays, or is it creeping into other parts of your week?
- Are there specific work situations that trigger your anxiety?
- What strategies have you tried to cope with your feelings? How effective have these been?
This step can provide clarity about whether it’s the job itself or other factors impacting your mental health.
- Set Boundaries at Work
If your job is a major source of stress, consider ways to create healthier boundaries. For example:
- Turn off email notifications after hours.
- Block off “focus time” on your calendar to tackle tasks without interruptions.
- Say no to projects that exceed your capacity.
- Make sure you’re using your allotted PTO.
Even small changes can help you reclaim some control over your time and energy.
- Prioritize Self-Care
Self-care is essential for managing stress and avoiding burnout. Incorporate practices that recharge you, such as:
- Physical activity, like yoga or walking, to reduce stress and boost mood
- Mindfulness or meditation, which can help you stay grounded and present
- Sticking to a consistent bedtime and creating a calming evening routine
- Making time for hobbies and special interests
- Explore Your Career Goals
If dissatisfaction with your job is a recurring theme, consider whether a career change might be in order. Reflect on questions like:
- What do I value most in a job?
- What strengths or passions do I want to use more often?
- If nothing was standing in my way, what would be my “dream” job?
- Where do I want to be in the next year? In 5 years? In 10 years?
This process can be daunting, so start small—take an online course, update your résumé, or network with people in fields that interest you.
- Seek Professional Support
Sometimes, the best way to address the Sunday Scaries is by reaching out to a therapist or counselor. At Eagle View Behavioral Health, our team of mental health professionals can help you:
- Identify whether conditions like anxiety or depression are playing a role in your Sunday Scaries
- Find healthy coping strategies for managing your feelings
- Build the confidence to make changes in your personal or professional life
The Sunday Scaries don’t have to define your weekends—or your life. If your job feels unbearable, or your anxiety about work is taking over your time off, it’s okay to ask for help. Taking steps to address the root causes of your distress can lead to greater fulfillment, both professionally and personally.
Contact us today for a free, confidential assessment or to learn more about the programs available at our Bettendorf, Iowa, facility. You deserve to feel good about your life, not just endure it.
