It’s a crisp, fall Sunday afternoon, you’ve settled in to watch the big game with your favorite snack in hand, comfortable in your sweats and sweatshirt, when suddenly it dawns on you, “Ugh, I have to go back to work tomorrow.”
You remember a deadline coming up you are concerned about.
You know you have a meeting with someone you are dreading.
You didn’t finish the project on Friday that’s due.
The pressure begins to build inside you.
But you just want to just relax and enjoy the game…
The “Sunday Scaries” refer to feelings of anxiety, sadness, or dread that typically set in on Sunday afternoons or evenings as the weekend ends and the upcoming work week approaches.
Common Symptoms:
Emotional/Mental: Racing thoughts, unease, irritability, and a sense of impending doom.
Physical: Trouble sleeping, restlessness, a tight chest, or an upset stomach.
Why They Happen:
Anticipatory Anxiety: Your brain's threat-detection system activates when thinking about a heavy email inbox, looming deadlines, or a stressful schedule.
The Zeigarnik Effect: Unfinished tasks and lingering responsibilities from the previous week create mental tension.
Always-On Culture: Smartphones, remote work, and instant messaging blur the line between personal time and work obligations.
For many years in my counseling career, Mondays were 10-12 hour days crammed with client sessions, meetings, and groups. My workplaces piled up services early in the week and let Fridays be half days.
Even though I loved my job, I started to dread these super long, high energy days, because I knew what it would take out of me to fully show up and stay strong, engaged, and effective for that length of time dealing with people’s problems.
Ironically, when I started to work for myself, I set up my schedule the same way. Mondays meant Facebook Lives, coaching sessions, podcast interviews, group meetings, and masterclasses, all day and into the evening being on, On, ON!
Eventually I realized I had to change my workflow with my own way of maximizing my energy.
I decided to make Monday a transition into the work week day, making Tuesday, Wednesday, & Thursdays my highest energy/greatest level of service days, and Fridays my transition out of the work week day.
This has been a fabulous combination for me, and now I never feel the Sunday Scaries anymore.
So what can you do to change this dynamic?
Wrap up early: Finish or organize key Friday afternoon tasks so Monday starts with a clean slate.
Plan pleasant activities: Schedule something enjoyable for Sunday evening or Monday morning (like a favorite meal, a walk, or a fun podcast) to shift your focus.
Set boundaries: Avoid checking work communications or emails during your weekend downtime.
Establish a wind-down routine: Prioritize good sleep hygiene, light exercise, or physical comfort to calm your nervous system
If this increase in organizing, self-care and boundary setting do not take the edge off of this for you, this may be an indication your workplace woes goes beyond Monday morning dread.
Perhaps your job feels meaningless to you. Maybe you are in a toxic environment. You may struggle to like or appreciate your team members.
Whatever it is, these kind of chronic issues invite a conversation with yourself about what you need to do to change the situation and/or a conversation with your boss about creating greater alignment for you there.
Many of us spend a large majority of our lives at work, so feeling good about where you are, who you are with, and what you are doing is paramount.
So do what you can to support yourself in your own workplace well-being, so you can truly enjoy the game next Sunday.
Go Team!
(If you would like further support in your wellbeing at work, please email me at cindy@cindysmarsh.com.)
