First things first: are the Sunday Scaries even a real thing, and what do they have to do with recovery?
Yes, the Sunday Scaries are a real thing, even though the name makes them sound like something from an episode of Scooby Doo. And with regards to recovery, it’s important to manage the Sunday Scaries – which is really just a cute way of saying work-related anxiety – because stress and anxiety over work can build up over time, and may lead to patterns of thought and emotion, such as “I hate my job and need to escape” that can lead to relapse.
And if you get the Sunday Scaries, you’re not alone. Plenty of people get them.
What are the Sunday Scaries?
Sunday Scaries is a phrase people use to describe feelings of anxiety, fear, and worry many people experience as their weekend winds down and they start thinking about the week ahead. Although they may begin first thing in the morning, they typically start late Sunday afternoon.
Thoughts associated with the Sunday Scaries may include:
“I need a three-day weekend!”
“I dread Mondays at the office.”
“This week is gonna be a disaster!”
“There’s no way I can manage all that.”
People who experience the Sunday Scaries most often describe them as a mixture of anxiety and dread that occur at the same time. Suffice it to say that the Sunday Scaries are more than a passing concern. They’re legitimate anxious thoughts that can cause serious discomfort and disruption.
In fact, a survey conducted by LinkedIn in 2022 found that 80 percent of adult working professionals experience the Sunday Scaries.
Who’s Most Vulnerable?
Anyone who works a standard Monday-Friday schedule is at risk of experiencing the Sunday Scaries. However, the LinkedIn poll shows their prevalence varies by generation. Here’s the Sunday Scary breakdown by age group/generation: they found:
- 94% of Gen Z
- 91% of Millennials
- 72% of Gen Xers
- 69% of Boomers
Even people who say they enjoy their jobs get an occasional case of the Sunday Scaries. Sunday Scaries are common, especially for people who aren’t happy at work. The LinkedIn survey identifies the following common causes, as reported by survey respondents:
- 60% worry about workload
- 44% worry about balancing work and professional to-do list
- 39% worry about unfinished tasks from the previous week
In addition, one-third of working professionals say they get them every single Sunday. While it may not be easy to avoid these feelings in the first place, there are several ways to reduce their impact and manage the consequences.
How to Handle Sunday Scaries
The idea here is to address them head-on, rather than allowing yourself to slide down an escalating rabbit hole of worry that keeps you up half the night. If you’re reading this article, the chances are that you experience this specific type of anxiety on Sundays. Since you know it’s there – or coming – taking proactive steps can help. The things we suggest below work: we know because we’ve spoken to therapists about this topic, and most come up with a list similar to the one below.
Five Ways to Handle the Sunday Scaries
1. Name Them.
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- Identify the things that cause you anxiety, i.e. the scaries.
- Be specific.
- Write them down: make a list.
Sometimes naming fears or anxieties takes the power from them. And sometimes seeing them written down does the same. In black and white, on paper, sometimes they’re not as frightening as when they’re undefined or free-floating ideas tumbling around your brain.
2. Prioritize Them.
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- What’s really your responsibility?
- What’s really pressing, meaning, what must happen this week?
- What can you get people to help you with?
This step can make all the difference in the world. You may realize you’re stressing over other people’s problems, or experiencing anxiety about something months away, rather than coming up in the next week. In addition, delegating household responsibilities to spouses, kids, or roommates can make the upcoming work week feel less intimidating.
3. Fill Sunday With Fun Things.
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- One way to handle the Sunday Scaries is to fill the day with fun and fulfilling activities, so you’re so busy you can’t think about Monday.
- If you take this approach, handle your chores on Sunday morning or Saturday, so you don’t feel rushed or time-crushed on Sunday evening.
4. The Sunday Reset.
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- This is what it sounds like. It means taking care of household chores, shopping, and planning for the week on Sunday.
- You can do a Sunday reset even if you fill your Sunday with fun things: simply make the time for it.
It’s a peaceful feeling to arrive at Sunday evening with everything finished. If you still have the Sunday Scaries, you can address them by sitting down and planning your week. Use the list from item #1 and your observations from item #2 and create a to-do list that’s realistic and covers everything that needs covering, and leaves out things you don’t need to do, i.e. other people’s problems or things you don’t need to address immediately.
5. Professional Support.
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- If nothing we suggest above works, it may be time to talk to a therapist about anxiety.
- People in recovery often have a co-occurring mental health disorder such as anxiety or depression.
When symptoms of anxiety appear like clockwork every Sunday, or they persist throughout the week, and last for two consecutive weeks or more, then you may have more than a case of the Sunday Scaries: the best step to take is an anxiety assessment administered by a mental health professional.
One last tip: if you’re in recovery, find a Sunday evening community support meeting to attend, and talk through your fears about the upcoming week. You can share in the group or wait for coffee-talk afterwards. We’re certain at least one of your recovery peers can relate, and can help you either with their special tips, or by simply listening while you talk things out. On that note, make sure you have a plan for attending meetings and engaging in recovery-friendly activities during the week. When you give yourself something to look forward to, and know you have an outlet where you can talk to recovery peers about what’s going on in your life, the Sunday Scaries might be less scary.
Check Your Boundaries
One thing you may learn about yourself – if you follow the tips above – is that you might take on more responsibility than you need to, and that you hold yourself accountable for things for which you aren’t accountable.
That may mean learning to be clear about your boundaries. At work, at home, and with friends, you may need to learn the power of saying “No.”
Taking the weekend off work is a realistic boundary to set, which means learning how to leave work at work, and allowing it to stay there from 5pm Friday until 9am Monday, depending on your schedule, of course. It’s in bounds, i.e. an acceptable boundary, to close your work email and not check it all weekend, unless that’s the work culture you signed up for. But if you’re getting the Sunday Scaries, you may need to reassess that relationship and your commitment to that work culture, if possible.
Encouraging loved ones, kids, spouses, and roommates to share daily responsibilities/tasks is in bounds, too, especially if you’re the type that says yes to everything. Refer back to your list and make sure you’re not unintentionally creating stress for yourself by doing things other people should be doing. And finally, if you truly dread going to work Monday morning, it may be time to make a long-term plan to transition to another job, if possible.
We know that’s huge, and we don’t say it lightly. However, that kind of job stress can build up over time, and if you don’t address it, it may increase your chances of a relapse. That’s why we advise addressing the Sunday Scaries head-on, proactively. That way, you can find the work-life balance that reduce stress and promotes long-term, sustainable recovery.
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