It’s Sunday evening. You’ve just finished a lovely dinner with friends or are curled up on the couch, watching your favourite show. Everything feels calm, yet there’s an unease quietly creeping in. A knot in your stomach. A racing mind. The looming spectre of Monday starts to overshadow the last few hours of your weekend.
Sound familiar? If so, you’re not alone. This phenomenon, commonly known as the “Sunday Scaries” is a shared experience for many South Africans and millions more globally.
What are the Sunday Scaries?
The Sunday Scaries are a type of “anticipatory anxiety” which the American Psychological Association defines as the Sunday night blues, referring to feelings of anxiety or dread that often surface on Sunday afternoons and intensify as the evening progresses.
These feelings are typically tied to the anticipation of the workweek ahead whether it’s an overloaded to-do list, a looming deadline, or the general stress of the unknown. The Sunday Scaries aren’t just a “bad mood” or a fleeting feeling. They’re a real psychological phenomenon that impacts people across industries, age groups and countries.
A study commissioned by the UK’s Office for Health Improvements and Disparities (OHID) revealed that 67% of adults regularly experience the Sunday Scaries, with the number rising to a staggering 74% among 18–24-year-olds.
But why are the Sunday Scaries so common? And more importantly, how can we overcome them? What’s behind the Sunday scaries?
1. Workweek anxiety: Even if you love your job, the anticipation of a packed workweek can be overwhelming. From tight deadlines to unpredictable challenges, the uncertainty of what’s coming can trigger anxiety.
2. The weekend paradox: relaxation vs productivity: For most of us, weekends are a juggling act. It’s a short window to relax, socialise, tackle errands and catch up on life admin.
But striking the perfect balance is tricky. Sometimes, we’re left feeling guilty for not being productive enough. Other times, we regret not relaxing more. Either way, that feeling of “wasting” the weekend can intensify the dread of Monday, leaving us restless and dissatisfied.
3. Sleep deprivation and the vicious cycle: Anxiety about the week ahead can make it difficult to switch off, which leads to poor sleep or no sleep at all.
This creates a vicious cycle, sleep deprivation makes Monday mornings harder, which fuels anxiety, which worsens the next round of Sunday Scaries. It’s a loop many of us struggle to break.
4. Changes in routine: Whether it’s adjusting to a hybrid work model or returning to the office after years of remote work, changes to our work routines can trigger feelings of unease.
Mental health tips on how to tame the Sunday Scaries
With a few lifestyle tweaks and mindset shifts, you can regain control of your weekends and start the workweek on a more positive note.
1. Create a Sunday ritual: Instead of letting anxiety build up on Sundays, try reframing the day as a time to recharge. Create a ritual that helps you wind down – whether it’s a yoga session, a long walk or meal-prepping for the week ahead.
2. Set work boundaries: It’s time to enforce some boundaries. Resist the urge to check work emails or messages on a Sunday. Remember, work will still be there on Monday. Protecting your weekend from work-related stress is vital for your mental health.
3. Plan your week in advance: If the unknowns of the week ahead are causing anxiety, spend a few minutes on Friday afternoon planning your priorities for the following week. A clear game plan can help you feel more in control when Monday rolls around.
4. Practice gratitude: A simple gratitude practice can shift your mindset from dread to appreciation. Before bed on Sunday, take a few moments to reflect on the highlights of your weekend or the things you’re looking forward to in the week ahead.
5. Focus on sleep hygiene: Set yourself up for a restful night by sticking to a calming bedtime routine. Limit screen time before bed, avoid caffeine in the evening, and try relaxation techniques like deep breathing or meditation.
6. Do a mini social media detox on Sunday evenings: You may feel tempted to distract yourself from the Sunday Scaries by scrolling through social media. Unfortunately, this can increase feelings of stress and anxiety, rather than alleviating them.
On the flip side, taking a short break from social media on Sunday nights can have a positive effect on your mood and wellbeing, while also improving the quality of your sleep.
Detoxing for just an hour or two before bed can be helpful. It allows you to get into a more relaxed mindset and unwind before bed, while also reducing your exposure to blue light, which is known to have a negative effect on sleep.
The Sunday Scaries are more than just a temporary nuisance. Left unchecked, they can take a toll on your mental health, productivity and overall quality of life.
