If you regularly feel anxious on Sundays, you could be suffering from the ‘Sunday scaries’. That classic end-of-the-week dread is relatively common, but what causes it isn’t the same for everyone. Let’s explore why Sundays can feel ‘scary’, and what can be done about it.
The ‘Sunday scaries’ is a popular term used to describe the sinking feeling that many people experience on a Sunday when they know they have work the next day. For some, the Sunday scaries can make it hard to relax and enjoy the weekend because the prospect of returning to work fills them with dread.
What causes the Sunday scaries varies from person to person, but the following factors can contribute:
Unmet Neurodivergent Needs: If you’re neurodivergent, you may have additional needs compared to neurotypical staff. You might require a specific work area to avoid overstimulation, access to assistive technology that allows you to complete daily tasks, and support from a manager who understands how your condition affects you. If these needs aren’t being met, it may cause feelings of fear, anxiety, and dread about going into work.
The ‘Monday Blues’: Feeling a bit down on a Monday isn’t just ‘all in your head’. Research suggests that people’s moods tend to be lower at the very start of the week, and many show higher cortisol levels. If your Mondays are normally filled with deadlines and meetings, or you often feel a bit low, it’s not all that surprising that you’d feel anxious about returning to work.
A Stressful Workload: Suffering from burnout or feeling overwhelmed by your workload? If you’re finding work particularly stressful or don’t have a healthy work-life balance, Sunday can become particularly anxiety-inducing as you start to fixate on all the things that need to be done during the week. This can become even more pronounced if you work remotely, as you may find it harder to compartmentalise your professional life and your personal life.
Fears from Childhood: Have you always felt glum on a Sunday? If you hated going to school on a Monday as a kid, this anxious feeling can be carried with you into adulthood, becoming something you negatively anticipate each week.
While not everyone who experiences the Sunday scaries will have a bad day at work on Monday, if you’re feeling particularly anxious, it can have a negative effect on your productivity and mood in the office. Here’s how:
Reduced Performance: If you’ve not slept well on Sunday night due to worry, by Monday, you may feel tired, irritable, and find it hard to concentrate on what you’re supposed to be doing. This can make it harder to perform well and produce your best work.
Procrastination or Avoidance: Knowing that you’re likely to be stressed or feel blue on a Monday can lead to procrastination or avoidance behaviours come Monday morning. You might delay emails, skip breakfast, or struggle to start tasks.
Overwhelm/Negativity Bias: You may get overwhelmed if something frustrating happens on Monday because it can feel like proof that your dread was justified. This can happen even if your day pans out better than expected, because part of you is anticipating a negative incident. This is an example of what is known as negativity bias.
If your Sundays are filled with panic or apprehension, there are some helpful steps you can take to end the week on a calmer note. Here are some things to try:
If you’re an employer, there are some simple checks you can do to ensure that your work environment isn’t contributing to extra stress for employees on a Monday. Ask yourself:
What does Monday normally entail?
If Monday is normally busy and hectic with lots of meetings, try to focus on making it feel like a gentler day. Provide more time for staff to plan tasks, and schedule meetings that aren’t urgent for later in the week. Treating it as a day to ease people into the week will stop it from feeling so overwhelming.
Do neurodivergent staff have everything they need?
If you have neurodivergent staff, it’s your duty under the Equality Act 2010 to make reasonable adjustments for your employees. Consider whether your staff might need things like captioning tools, dictation software, noise-blocking headphones, or a more suitable environment to work in. When neurodivergent needs aren’t met, anxiety around work can increase.
Do you talk about issues enough as a team?
Finally, consider how often you talk through stuff as a team. If it’s rarely or never, why not bring everyone together to talk about their weekend worries? The Sunday scaries are said to affect around 7 in 10 people. By talking things through together, you can explore how, as a team, you can commit to helping each other take more positive actions.
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