What are the Sunday Scaries?

The Sunday Scaries is the name given to describe a phenomenon experienced by American workers on Sundays. For many, the word “scaries” refers the feelings of dread, angst, and fear of returning to work. For others, this time represents sadness, that their weekend and free time have, once again, come to an end.

The Sunday Scaries are said to begin for most on Sunday afternoon, although some people report waking up with this concern.

Why do People get the Sunday Scaries?

There are a variety of reasons someone experiences the Sunday Scaries. They may be dreaing toxic co-workers or a huge project. Perhaps they’ve made an error the previous week and are expecting to face the consequences on Monday. For many, however, it’s just about the loss of freedom – and having to compact yourself back into the role you play at work.

The Psycology of the Sunday Scaries

While dread and loss of freedom are the feelings that come over people during this time period, the causes run deeper. Sunday afternoon is a natural time to ask yourself, “Did I make the most of these two days off”? It’s also a time to consider whether you’ve rested and relaxed enough. If the answer to either one of these questions is no, more stress is heaped on an already difficult day. In addition, may people report that the time of their onset of The Scaries is just before 4PM – a time that’s close to the end of the workday for many. Therefore this time officially signifies the end of your final day off … until next weekend.

How to Manage The Sunday Scaries

What’s particularly disheartening about the Sunday Scaries is that the condition itself consumes some of the very precious time you crave – leaving you with a shortened relaxation period. Managing The Scaries is largely a mind-over-matter exercise. Here are some actions you can take to help alleviate uneasy feelings.

Separate from work on Friday. Start by not taking calls, emails, or texts relating to work over the weekend. This will allow you the needed distance from your work life and the space to be the weekend version of yourself. If this isn’t possible, at least set some boundaries around the time and volume of work-related messaging.

Make a list (digital, paper or mental) of things you want to do. Not exclusively a task list, but a list of the things you wish to experience. Maybe you want to clean your bathroom and you want to visit your favorite breakfast spot. Set reasonable expecations and be sure to include a reward component. By doing this, you’re creating purpose and intent.

Be certain to make time for what’s important to you. If you want to take a nap, take a nap. If you want to paint a room, do it. Best of all, if you have no idea what you want to do, see where the day takes you. It’s important to craft a day that includes elements that you like as opposed to one that only includes honey-do items.

Unplug and take time to just think. Take a walk, do some yardwork, sit in your favorite patio chair, or snuggle into your couch and let your thoughts happen. If you are worried about something at work, give it a few minutes – ask yourself what’s the worst thing that can happen? Can I survive that? Then make an effort to shift your thoughts elsewhere.

Schedule a wind down time. Getting enough rest is crucial to mental, emotional, and physical health. Resist the urge to stay up late ane max out every minute of your weekend. Instead, practice some self care. Get

Plan relaxation points and rewards for yourself throughout the week. While it seems as though you can do this any time, make a point to plan fun things for yourself on certain days: a streaming movie, ordering your favorite delivery meal or a walk with a friend.

If you find that your job is the source of your stress, use the weekend to create your plan of attack. Will you stick it out longer? Is now the time to start a new search? How ready is your resume? How ready are you? Is it truly bad or is this just a case of feeling “blah” about going into work for the first time after a short break?

Finally, come at this from a place of gratitude. If you didn’t have a job, everyday would be Saturday — but you likely wouldn’t have a source of income and that’s a much bigger problem than the Sunday Scaries.

Resources

Finding a good work-life balance is important. If you ever feel completely overwhelmed, there are people who care and who will listen.

Colorado Crisis Services:
1-844-493-8255 or text: “TALK” to 38255

Safe 2 Tell:
1-877-542-7233

The National Suicide Prevention Hotline:
1-800-273-8255 provides 24/7 help

The Trevor Project:
1-866-488-7386 or text “START” to 678678