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The Sunday Scaries refer to the anxiety, stress, or dread people feel before the start of a new workweek. Sunday Scaries (also known as the "Monday Scaries" or "Monday Blues") affect a significant percentage of workers worldwide. Here are some key statistics that highlight how common workplace anxiety at the start of the week really is:
π Key Statistics on Sunday Scaries:
1οΈβ£ A LinkedIn survey found that 66% of professionals experience the "Sunday Scaries"βanxiety and stress about returning to work on Monday. (Source: LinkedIn, 2018)
2οΈβ£ A survey by The Sleep Judge revealed that 81% of employees in the U.S. feel increased stress on Sunday evenings, leading to difficulty sleeping. (Source: The Sleep Judge, 2021)
3οΈβ£ A Monster.com study found that 76% of employees in the U.S. feel sad or anxious on Sunday due to the upcoming workweek. (Source: Monster, 2017)
4οΈβ£ A YouGov poll in the UK showed that 58% of workers feel an increase in stress and anxiety on Sunday evenings. (Source: YouGov, 2021)
5οΈβ£ A study by Sleepopolis reported that 70% of professionals struggle to fall asleep on Sunday nights due to work-related anxiety. (Source: Sleepopolis, 2022)
6οΈβ£ Forbes reported that 80% of people feel more fatigued on Monday than any other day of the week. (Source: Forbes, 2019)
7οΈβ£ A survey by Mind (a UK mental health organization) found that 60% of employees say workplace stress starts to rise sharply on Sunday afternoons. (Source: Mind, 2020)
8οΈβ£ A Gallup poll showed that Monday is the least happy day of the week for workers across multiple industries, with happiness levels rising gradually as the week progresses. (Source: Gallup, 2018)
9οΈβ£ A study by the National Bureau of Economic Research found that heart attack rates increase by 20% on Mondays compared to other days due to workplace stress. (Source: NBER, 2018)
π A UK-based survey found that workers are least productive on Mondays, completing only 3.5 hours of productive work on average. (Source: CIPD, 2022)
Common causes of Sunday scares
The Sunday Scaries often stem from a mix of emotional, psychological, and practical concerns. Hereβs a breakdown of the most common causes:
π΄ Work-Related Causes
1οΈβ£ Overwhelming Workload β Anticipating a heavy workload or unfinished tasks.
2οΈβ£ Difficult Boss or Colleagues β Dreading interactions with unpleasant coworkers or managers.
3οΈβ£ High-Pressure Deadlines β Stressing over upcoming projects, reports, or presentations.
4οΈβ£ Job Dissatisfaction β Feeling unmotivated or unfulfilled in your career.
5οΈβ£ Fear of Underperformance β Anxiety about not meeting expectations or making mistakes.
6οΈβ£ Email & Meeting Overload β Dreading a flooded inbox or back-to-back meetings.
7οΈβ£ Uncertainty About the Week Ahead β Lack of structure or clarity about whatβs coming.
8οΈβ£ Long Commute or Early Start β Disliking the idea of waking up early and traveling to work.
9οΈβ£ Toxic Work Environment β Coping with workplace negativity, gossip, or unrealistic expectations.
π Lack of Work-Life Balance β Feeling like work is consuming your life with no personal time.
π‘ Lifestyle & Personal Causes
1οΈβ£ Weekend Overindulgence β Too much alcohol, junk food, or binge-watching leaving you drained.
2οΈβ£ Lack of Weekend Structure β Feeling lost or unproductive over the weekend.
3οΈβ£ Poor Sleep Routine β Staying up too late and dreading Monday fatigue.
4οΈβ£ Sunday Procrastination β Pushing all chores and responsibilities to Sunday, creating stress.
5οΈβ£ Financial Stress β Worrying about bills, expenses, or financial instability.
6οΈβ£ Social Anxiety β Dreading work social interactions or team meetings.
7οΈβ£ Comparison & Social Media Pressure β Seeing othersβ "perfect" weekends online and feeling inadequate.
8οΈβ£ Generalized Anxiety or Depression β Persistent low mood or anxiety beyond work concerns.
9οΈβ£ Unresolved Personal Issues β Relationship conflicts or personal struggles resurfacing before the week begins.
π Lack of Purpose or Motivation β Feeling stuck in a routine that doesnβt excite or fulfill you.
Often it is a combination of several factors and there are simple techniques that can help such as
βοΈ Plan a relaxing Sunday evening routine (e.g., reading, meditation, or a warm bath).
βοΈ Prepare for Monday in advance (make a to-do list, pick out clothes, or pack lunch).
βοΈ Reframe Monday as a fresh start rather than a burden.
βοΈ Incorporate enjoyable activities on Mondays (e.g., plan a fun lunch or coffee break).
βοΈ Maintain a consistent sleep schedule over the weekend.
If it is a more complex issue, information in other columns can suggest a plan to overcome Sunday scaries.
How to recognize Sunday Scaries
1. Emotional Signs:
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Anxiety: You feel nervous, worried, or uneasy about Monday.
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Dread: A sense of impending doom or reluctance to face the week ahead.
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Irritability: Feeling easily annoyed or moody without a clear reason.
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Sadness: Feeling down or even experiencing mild depressive symptoms.
πΉ Strategy: Reframe Your Mindset
β Identify the cause: Ask yourself, what exactly am I dreading? βIs it workload, meetings, or something unresolved?
β Reframe Monday as a fresh start: Instead of viewing it as a burden, see it as a new opportunity.
β Practice gratitude: Reflect on 3 good things about the upcoming week.
π Try This: Write down one positive thing about your job or week ahead to shift focus.
2. Physical Symptoms:
β οΈ Tension or Restlessness: Trouble sitting still or relaxing in the evening.
β οΈ Headaches or Muscle Tightness: Stress-related tension in the body.
β οΈ Trouble Sleeping: Difficulty falling asleep or waking up frequently.
β οΈ Stomach Issues: Anxiety-related nausea, indigestion, or stomachaches.
πΉ Strategy: Relaxation Techniques
β Breathing exercises: Try deep breathing (inhale 4 seconds, hold 4 seconds, exhale 6 seconds).
β Progressive muscle relaxation: Tense and release muscles to ease tension.
β Sleep routine: Stick to a set bedtime; avoid screens and caffeine before bed.
β Exercise earlier in the day: A walk or light workout can reduce stress buildup.
π Try This: Take a warm shower, dim lights, and play calming music before bed.
3. Behavioral Signs:
π¨ Procrastination: Avoiding tasks related to Monday (e.g., not checking emails).
π¨ Overindulging: Eating junk food, binge-watching TV, or drinking alcohol excessively to cope.
π¨ Social Withdrawal: Declining Sunday plans or isolating yourself.
π¨ Checking Work Emails Excessively: Constantly thinking about work responsibilities.
πΉ Strategy: Small, Manageable Actions
β Plan Monday in advance: Lay out clothes, prep lunch, or write a to-do list.
β Avoid doomscrolling: Limit social media, which can add unnecessary stress.
β Social connection: Engage in a short, enjoyable activity (call a friend, go for a walk).
β Limit alcohol and heavy meals: Avoid habits that might disrupt sleep.
π Try This: Set a "Sunday Fun Rule"βplan one activity you genuinely enjoy making Sundays feel less dreadful. Learn more about stress and stress management at www.self-helper.com/stress






How to Organize Your Weekend to Minimize Sunday Scaries
The "Sunday Scaries" often stem from poor weekend planning, which leaves you feeling unprepared or anxious about the upcoming week. By organizing your weekend wisely, you can reduce stress and start Monday feeling refreshed and in control.
ποΈ Step-by-Step Weekend Plan to Reduce Sunday Anxiety
π΅ FRIDAY EVENING: Set the Foundation
πΉ Wrap Up Work Efficiently β Finish key tasks and avoid leaving stressful work for Sunday.
πΉ Plan an Enjoyable Activity β Reward yourself with a relaxing dinner, a movie, or time with friends.
πΉ Declutter Your Space β A clean home can boost relaxation over the weekend.
π’ SATURDAY: Recharge & Have Fun
π Morning:
βοΈ Get Moving β Exercise, go for a walk, or do yoga to boost mood.
βοΈ Do Something Fun β Engage in hobbies, meet friends, or explore new activities.
π Afternoon:
βοΈ Run Errands Early β Get groceries, do laundry, or meal prep to avoid a rushed Sunday.
βοΈ Limit Screen Time β Avoid excessive social media scrolling, which can lead to comparison stress.
π Evening:
βοΈ Unwind & Relax β Read, take a bath, or watch a lighthearted show.
βοΈ Prioritize Sleep β Stick to a reasonable bedtime to avoid exhaustion.
π‘ SUNDAY: Ease into the Week Smoothly
π Morning:
βοΈ Slow Start β Enjoy a relaxed breakfast or morning walk.
βοΈ Mindfulness & Reflection β Journal, meditate, or do light stretching.
π Afternoon:
βοΈ Prepare for Monday β Plan your outfits, organize your work bag, and make a simple to-do list.
βοΈ Tidy Up β A clean workspace and home can reduce Monday stress.
π Evening:
βοΈ Have a Sunday Night Ritual β Read a book, listen to music, or do something comforting.
βοΈ Sleep Routine β Go to bed early to start the week well-rested.
Bonus Tips
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Avoid cramming all chores into Sunday. Spread them throughout the weekend.
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Limit alcohol & heavy foods on Sunday night. These can affect sleep quality.
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Schedule something fun on Monday. A coffee date or a favorite breakfast can make Mondays feel better.
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Adopt a "Sunday Fun-day" mindset. Enjoy leisure time instead of dreading the workweek.
By structuring your weekend wisely, you can enter Monday feeling refreshed, organized, and in control!





