Are you afraid of the Sunday Scaries?

The Sunday Scaries: Anticipatory anxiety and how to combat it

PMC Communications Team

It is Sunday night, and you gaze out the window at the dark sky illuminated by a full moon. Suddenly, you gasp in terror. Monday is just a few hours away, and they are back! The SUNDAY SCARIES! [cue the black and white spooky backdrop and a thunderclap sound effect!]

While our introduction may have been a little dramatic, we know that most of us have experienced some version of the Sunday Scaries. With the spooky season upon us, we thought, what better time than now to share some tips on how to keep those Sunday Scaries from creeping in on your peaceful Sunday? 

Many people experience anxiety and fear on Sundays, hence the term Sunday Scaries. According to a study by LinkedIn in 2022, out of 3,000 workers surveyed in the U.S., 80% experience this Sunday evening discomfort.

You may have looked forward to Friday all week only to find your weekend state of mind cut short. Many people experience a feeling of doom that shows up the evening before another week begins. "A form of anticipatory anxiety, the Sunday Scaries involves nervousness and dread about something that hasn't happened yet: the week ahead,” (Healthline, 2020).

Dr. Susanne Cooperman, neuropsychologist and a psychoanalyst at NYU Langone Health, says, “This (the Sunday Scaries) is anticipatory anxiety--not stress now. It is the anticipation of what will come and puts people in fight or flight mode. The adrenal glands sit on top of the kidneys and release adrenaline and cortisol. These stress hormones flood your system, creating a stress reaction that feels like real anxiety.”

“Anticipatory anxiety can range from a passing nervousness to a debilitating sense of dread. With anticipatory anxiety, you might spend a lot of time imagining worst-case scenarios. Over-focusing on these unwanted outcomes can also increase your frustration and hopelessness,” (Healthline, 2020).

Healthline.com says that one might notice anticipatory anxiety symptoms such as:

• Difficulty concentrating
• Emotional numbness
• Jumpiness or restlessness
• Loss of interest in your usual hobbies
• Muscle tension and pain
• Nausea and appetite loss
• Sleep problems
• Trouble managing emotions and mood

The real question is, how do we combat the Sunday Scaries - with cloves of garlic? Or a circle of salt? Of course not! 

In "What Are the ‘Sunday Scaries’?" (Cleveland Clinic, 2021), Psychologist Susan Albers, PsyD, gives ten tips on how to combat these spooky feelings:

Change your mindset  

On Sunday nights, be mindful of your thoughts. Positive statements such as "I can do this" or "This is nothing new" can replace negative thoughts such as "I don't want to go to work tomorrow." 

Create a Sunday night routine 

Following a routine gives you something to look forward to and helps you transition from the weekend to the work week. Watch a special Sunday evening show or prepare your favorite meal. A consistent routine is essential to our physical and mental well-being. 

Create a to-do list for Monday

Creating a to-do list can help you release stress and organize your thoughts. Before heading to bed, try making a list and prioritizing your tasks. You will go to sleep feeling mentally prepared to conquer Monday.

Get moving

Movement is a natural antidepressant. Movement releases mood-lifting endorphins. Go for a Sunday afternoon walk or dance to your favorite song in your living room. Give your brain a boost of feel-good chemicals!

Get some sleep

Getting enough sleep is good for your body and your mental health. Establish a bedtime routine: choose a bedtime that allows you 7-9 hours of sleep, shut off screens an hour before bedtime, take a warm bath, or enjoy a cup of herbal tea. Quality sleep on Sunday night is one step closer to a positive Monday morning. 

Listen to the message

Analyze your anxiety. Ask yourself, “Why am I feeling scared or anxious? What is my body trying to tell me?” When you understand the "why" behind your Sunday Scaries, you may be able to work through your fears and beat the Sunday Scaries for good!  

Switch on the “off” sign

Set boundaries for your weekend. Avoid doing work. Allow yourself time to recharge and unplug mentally and physically. Give yourself the downtime you deserve.

Treat yourself to Monday morning rewards 

Treat yourself on Monday morning. Choose a fun activity to enjoy during your morning commute. Stop for a cup of coffee, listen to an entertaining podcast, or sing along to your hype playlist. Enjoying yourself will create positive vibes on your Monday mornings!

Visualize a better Monday 

Meditating or visualizing yourself having a calm workday can improve your mindset and increase your confidence to take on the day!

Work on some Sunday projects  

Engage in mindless tasks to transition your thoughts from relaxation to work mode. Try prepping meals for the coming week, doing laundry, or finishing that project you started months ago. Focus your mind on activities that are captivating but not stressful. 

So next time you feel those anxious thoughts starting to creep in, try a few of the tips above to help you conquer those Sunday Scaries. 

Remember, many people get the Sunday Scaries. You are not alone. If the Sunday Scaries negatively affect your quality of life, we encourage you to reach out to your mental health provider. They may be able to help you understand what is causing your anxiety and how to treat it. 

About PMC   

Psychiatric Medical Care (PMC) works to improve access to behavioral healthcare in communities like yours. Our founder and Chief Medical Officer, James A. Greene, M.D., developed PMC with the sole mission of improving the function and quality of life for patients living in underserved communities. If you would like to learn more about Psychiatric Medical Care, or if you are interested in joining our team, please email us at careers@psychmc.com, call or explore our numerous opportunities online.