How to Combat the “Sunday Scaries”

You may have heard of them before and wondered, "What are the Sunday Scaries?" This phenomenon has been around for quite some time. However, the term is relatively new. First appearing on the website Urban Dictionary in 2009, it has since been used to describe the anxiety-producing and stressful feelings that the upcoming workweek bestows upon you. Since Sunday is the day right before the start of a new workweek, many workers feel a sense of dread, which preoccupies them and leaves them unmotivated to enjoy their final day of rest and relaxation. 

Unfortunately, this is a common experience for many individuals who groan at the thought of having to return to work. Common issues that cause these feelings include: 

• Being overworked and experiencing burnout
• Toxic work culture
• Stress over the previous week's unfinished tasks 
• Impostor syndrome
• Take-home work

What Are the Sunday Scaries?

The Sunday Scaries can leave you feeling stressed and hopeless. This can end up affecting not just your work life but your home life as well. At work, you may find yourself experiencing performance issues and irritability. At home, you may feel overly tired and unmotivated to spend time with your loved ones. These problems can negatively impact your relationships with your coworkers, friends, and family. 

Other common signs of the Sunday Scaries include:

• A strong feeling of dread or unease
• Resentment and anger
• Stomach cramps and nausea
• Insomnia
• Headaches
• Intrusive thoughts regarding the upcoming workweek

As you can see, the Sunday Scaries affect more than just your mental health — they can affect your physical well-being, too. Below, we'll discuss four ways on how to get rid of the Sunday Scaries to improve your work/life balance and your mental and physical health. 

4 Methods to Beat the Sunday Scaries

1. Talk to Your Boss 

Talking to your boss may seem intimidating at first, but a good boss will listen to you and make accommodations or adjustments if possible. Don't be afraid to speak up. At the same time, don't be overly demanding or give ultimatums. Instead, be open and honest about what would help you. An extra break, a day when you can work from home, wearing earplugs to silence the world around you while you're working, or even getting more time on a project can go a long way. 

Additionally, if you're having issues with colleagues or a project at work, talk to your boss about it. Even if you're having trouble at home, keep your boss in the loop so they know what's going on and you aren't reprimanded for taking an extra phone call or break. 

2. Engage in “Bare Minimum Mondays”

The term “Bare Minimum Mondays” recently gained popularity through a content creator by the name of Maris Mayes on TikTok. Bare Minimum Mondays prioritize self-care over productivity at work. This helps prevent burnout for the rest of the week. 

As the name implies, you'll fulfill the bare-minimum requirements of your work on Monday, leaving other tasks for the rest of the week. Some individuals refuse to take phone calls or complete tasks for the first two hours of the day. Instead, these individuals may engage in meditation, yoga, and other forms of self-care. Others may use this time to plan out the workweek ahead.

Whichever path you choose here, make sure to communicate it with your teammates so they aren't left hanging. 

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3. Make Sunday More Exciting (or More Relaxing) 

Sunday is often regarded as a day of rest. However, resting can give you too much time to mull over the upcoming week. Instead of lazing around on the couch, plan out some exciting activities with your family and friends. Take the kids on a hike or out for ice cream, plan a bowling or golfing adventure with your buds, or go on a romantic date with your significant other. The possibilities are endless.

Or if you're an introvert, plan some relaxing or mindful activities. Meditation, yoga, and reading a book are all great ways to distract your mind. 

4. Take Time Off

If you've worked at your company long enough, chances are that you've racked up some vacation days, paid sick leave, or even mental health days. Don't be afraid to use these days to your advantage. Everyone needs a break. In fact, you can take several days off at a time for an extended vacation. Use this time to treat yourself by engaging in some of your favorite hobbies or spend it with your family and friends. You'll feel refreshed once you return to the office. 

Remember, vacation days are there for a reason. Just be sure to communicate to your boss which days you want off. 

If you're overcome with feelings of burnout and dread on Sunday, it might be time to consider changing up your routine. Talking to your boss, taking it easy on Monday, adjusting your Sunday rituals, and taking much-needed time off are all great ways to overcome the Sunday Scaries. 

If you're still lost on how to proceed, use iHire's motivational and inspirational resources to find out how you can alleviate your work anxiety.