'Sunday Scaries' meaning and how to conquer them

A LinkedIn survey put a number on it – with 80% of professionals saying they experience the Sunday blues. There’s even an Instagram account called ‘Sunday Scaries,’ dedicated to sharing Friday afternoon joy and relaxing Sunday evening inspiration.

But just because they’re common doesn’t mean the Sunday Scaries are easy to extinguish. Here, clinical psychologist and podcaster Dr Liz White shares some of the key causes of Sunday night anxiety and the simple ways to reframe the start of the week and set healthy boundaries.

Everyone’s experience can vary. “Some of my clients have a racing heart or trouble sleeping on Sunday evenings. It might be a fleeting feeling or you might wake up on Saturday already dreading returning to work.”

The Sunday Scaries are often tied to wider issues like unfulfilling jobs, burnout, lack of control or blurred boundaries that require deeper understanding and support.

“‘Hustle culture’ can also be a factor,” she says. “This pressure to always be available and constantly busy might cause us to worry that people will think we’re doing a bad job or aren’t successful if we’re not.” Economic uncertainty and budget cuts can intensify this pressure to overachieve.

“We also like to know what’s coming round the corner,” she says. On a Sunday night, when we start to anticipate what’s coming up and don’t feel in control – over our workload, home or social life – our brains can see this as a threat. “This can shift us into fight or flight mode, which was helpful millions of years ago when we needed to run from danger.” But when triggered by underlying uncertainty, this can leave us reeling with no clear outlet.

“Similarly, if you’re a perfectionist or self-critical (which often go hand in hand), you might feel like the things you do, particularly work-related, aren’t good enough,” she says. “Starting the week with this mindset can make the Sunday Scaries worse.”

“If the Sunday Scaries have suddenly started and you’re not sure why, it might be telling you something about this particular job or role,” says Dr White. Are you feeling unfulfilled? Is it getting in the way of quality time with your partner, friends or family? Is it the right fit for you?

“However, if in every job you’ve had, you’ve spent Sunday evenings dreading going to work, then that might indicate something deeper, like underlying anxiety. Or, you might need help managing your stress,” says Dr White. Speaking to a therapist can help you work on this and develop tools to help you through it.

Focus on what’s in your control, like discussing your workload with your manager or setting limits on checking emails, she advises. “Communicate your boundaries early if it’s psychologically safe.” Some workplaces create a toxic work culture where firing out emails on a Sunday night is expected. “If you really have to work at the weekend, I always suggest doing it early on Saturday morning, leaving the rest of the weekend to focus on free time.”

It can be daunting to set these boundaries, but know that you’re not doing anything wrong by not being available 24/7! Consider:

Dr White suggests that if weekends are filled with chores or caregiving, you can tag-team with family, partners or housemates to carve out time for something joyful or calming for yourself.

“Try not to front-load your week,” she advises. Avoid overloading your Mondays with meetings or deadlines. “While full diary control isn’t always possible, try to block out an hour on Monday morning to set your priorities.” If you’re a manager, set the tone and encourage colleagues to do the same.

Researchers note that feeling down on Mondays often stems from lower levels of competence (feeling capable) and autonomy (feeling in control). Starting the day with something you’re good at (like yoga or crafting) and ending with fun evening plans could make all the difference.³

“Most humans have a negativity bias, making it easier to focus on what could go wrong,” explains Dr White. She suggests trying to shift your focus to neutral or positive possibilities. The next time you’re stressing out, try to slow down. “Acknowledge your worries, but also consider the things that might go okay or you’re looking forward to.” Positive anticipation can help to balance out the blues.

“I talk a lot in my work about self-soothing activities, which just means doing things that use your five senses to bring on a sense of calm.” That could be savouring your favourite meal, walking in the woods and connecting with nature or listening to a funny podcast.

Having a Sunday night bath sounds cliché, but adding magnesium salts might help you unwind before bed. Similarly, soothing products like essential oils in a diffuser or CBD oil drops, which may have a promising outcome in people with anxiety.^4,5

If you feel the Sunday Scaries are taking over or might be linked to wider anxiety or burnout, speak to your doctor or a counsellor/therapist for support.