8 Ways to Cope With the Sunday Scaries

Do you get nervous on Sundays about the upcoming work week?

You’re not alone. This phenomenon, sometimes known as the “Sunday scaries” is something that millions of people experience at the end of the weekend. 

What are the Sunday scaries?

The Sunday scaries are that feeling of dread that you get the night before you go back to the work week after a weekend or a break (even if it’s not actually a Sunday). Instead of being able to enjoy your time away from your daily responsibilities, you spend the day imagining worst case scenarios for the coming week, stressing over big projects or meetings, 

The last few hours of the weekend can be anything but relaxing when you’re dealing with stress and anxiety about work or the week ahead. 

Why you feel the Sunday scaries

There are a lot of reasons why people struggle with anxiety the day before work, and sometimes it’s due to a combination of factors. Work stress is all too common for Americans, and we’re often encouraged to work until we physically can’t any longer. Some of the reasons why people feel stress the night before a work shift include: 

Impostor syndrome

Impostor syndrome occurs when you experience self-doubt over your talents and your accomplishments. If you experience this, it’s easy to convince yourself that you’re a fraud, and that you’re going to be found out, which is an incredibly distressing idea! 

Fear of missing out

When the weekend draws to a close, it can remind you of everything you didn’t get done during your time off. Maybe you didn’t finish your to-do list, or maybe you missed out on hanging with your loved ones. Either way, going back to the office means those things get pushed to your next day off, and that can build stress. 

Toxic workplaces

Sometimes, your pre-work stress is a result of a toxic work environment. When the place that you work mistreats you or impacts your mental health negatively, it’s hard to get rid of the feeling of dread that accompanies going back each Monday. 

Struggling to find work-life balance 

It’s hard when you have a job that creeps into your personal life. It’s important to have time away from work, and when your job requires you to be available during off hours you don’t actually get the benefits of rest.

This is especially true for entrepreneurs, who often have to work extreme hours to get their businesses up and running. It can be hard to shut off the business part of your brain and enjoy your personal time when you’re running your own business. 

Fear of the unknown

One reason why the start of the work week can be so stressful is because of the fear of what’s going to happen. When you can’t predict what’s going to happen, it’s stressful! We tend to be creatures of habit, and unpredictable schedules, assignments, or expectations can throw us for a loop.

Do you spend Sundays in a state of dread? Next Sunday, try these 8 ways to cope with the Sunday scaries to help you relax and enjoy your time off: 

Develop Sunday rituals you enjoy

One way to get through moments of intense anxiety or distress is to distract yourself until the feeling passes. Developing rituals that you enjoy and that distract you from your anxiety can help you make the most of your Sundays. Your ritual doesn’t have to be big or take up your whole day, if that’s overwhelming to you. 

Plan something to look forward to

The start of the work week can be daunting, but it’s a little easier when you have something to look forward to. How can you build a little fun into your week? Maybe you can get a craft kit to work on after work one day, or make plans to meet a friend for dinner, or cook yourself a special dinner to celebrate getting through another week. Try to think of something fun you can look forward to, so that there’s not just distress on the horizon.

Explore anxiety coping techniques

There are many coping skills that can help with anxiety, so go through a few and see which ones work well for you. Try doing a guided meditation on a mindfulness app to help you practice staying in the present moment, instead of getting carried away with anxiety. Moving your body can also be a helpful way to work through anxiety. 

Another strategy to try is something called a “container” exercise, where you visualize putting your distressing thoughts into an imaginary container, to revisit at a later time (like when you're back at work). 

Be nice to yourself

It already doesn’t feel good to struggle with anxiety, so make sure you’re not being mean to yourself about it. It can be harder to be compassionate toward yourself than it is to be compassionate toward others, but remember that you deserve compassion too. Treat yourself the way you’d treat your best friend. 

Plan time off

When was the last time you had a day off? Everyone deserves regular breaks from work to rest and recuperate. Make sure you’re taking advantage of all of the time off you’re allotted at work and make regular plans to be out of office. Remember, life isn’t just about work. 

Talk to your manager about your work responsibilities

If your Sunday scaries are the result of an overwhelming workload or other workplace issues, try talking it over with your manager to see if there’s any support available. Your manager has a vested interest in helping you prevent burnout, because burnout has a major impact on productivity. Perhaps you could adjust the hours you work, or delegate responsibilities to someone else, or gain clarity on what’s expected of you.

Adjust your notification settings 

Getting notifications from work over the weekend can take you right out of the moment and back into the stress of the office. Try adjusting the settings on your devices so that you’re not disturbed with work notifications when you’re out of the office. It can also be helpful to work on lowering your screen time in general, as spending less time on your devices can give you time to do other things you enjoy when you’re not at work.

Work with a therapist

Sometimes, the most helpful move is to bring in a mental health professional. If you’ve tried dealing with the Sunday scaries on your own but are still spending Sundays filled with dread about your job, working with a therapist may be helpful. In therapy, you can find personalized ways to cope with stress and have a safe space in which to discuss what’s stressing you out at work. 

Are the Sunday scaries ruining your weekends? We can help. Our therapists at Anchor Counseling New York are accepting new clients - schedule an appointment today to get started.