Sunday Scaries: What They Are and How to Stop Dreading Mondays

It starts creeping in late Sunday afternoon. You’ve barely finished your coffee. Maybe you’re scrolling on your phone, folding laundry, or trying to plan dinner—but instead of relaxing, your mind is somewhere else. Thinking about emails. That unfinished project. The calendar full of meetings. The vague sense that Monday is coming for you, and there’s nothing you can do to stop it.

If that’s familiar, you’re experiencing what’s commonly known as the Sunday Scaries—a wave of unease, anxiety, or dread that shows up right as the weekend ends and the workweek looms. 

Let’s break down what the Sunday Scaries definition is, when the Sunday Scaries is normal (and when they’re not), and most importantly how to get rid of the Sunday Scaries—or at least ease its grip.

What are Sunday Scaries?

At its core, the Sunday Scaries refers to the anticipatory anxiety people feel before the start of the workweek. It’s that mental and emotional shift from rest to responsibility—often marked by a low hum of stress, worry, or dread. While the term might sound like pop-psych slang, the feeling is very real. 

The biggest research on the topic was conducted by LinkedIn in 2018. Although it would be nice to have updated data, especially after the COVID shift, the results reveal that most of us spend our Sundays with the Scaries. Out of 3,000 workers surveyed in the U.S., 80% affirm experiencing Sunday Scaries, and more than half report that work-related stress is the cause. 

What does Sunday Scaries mean (or feel) for you?

The definition is broad because the experience can vary. For some, it’s a mild restlessness; for others, it can show up as full-blown anxiety. Common symptoms include:

• Trouble sleeping on Sunday nights

• Mood swings or irritability

• Physical tension (tight shoulders, racing thoughts)

• Avoidance behavior (doomscrolling, binge-watching, procrastinating)

Getting a case of the Sunday Scaries doesn’t necessarily mean you hate your job. It could simply be the emotional whiplash of re-entry into a high-stress environment. But sometimes, they point to deeper issues worth examining.

What the Sunday Scaries say about your job (and when to worry)

We asked Yolanda M. Owens, a career coach at The Muse and Fairygodboss, if the Sunday Scaries is common among her clients. Her answer? Absolutely. “We’re immersed in work environments filled with ambiguity, uncertainty, and even toxicity,” Owens says. “For many of us, Sundays represent a fear of the unknown for the week ahead. That fear can be overwhelming—and sometimes leads to coaching conversations about whether it’s a symptom of a larger problem at work.”

Here’s how to tell the difference between a normal emotional response and a possible red flag:

When it’s probably normal:

• You feel better by the middle of the week

• You’re mentally tired but not emotionally drained

• You like your team, manager, or the work itself, but not the obligation

• Your stress is tied to specific projects or busy seasons

When it might be something more:

• The dread begins before Sunday (when you can't even rest on weekends)

• You lose sleep or get physical symptoms (headaches, stomach issues)
  You feel emotionally checked out or burned out

• You’re questioning your worth or mental health because of work

If the Sunday Scaries is becoming Sunday Despair, that’s worth paying attention to. “If the anxiety you feel on Sundays is fueled by dread, trepidation, and work-related stress or impacting your mental and physical health, it could be a sign that you need to reflect on your work situation,” Owens says. “Talk with a coach, therapist, or someone you trust to make an informed decision.”

How to get rid of Sunday Scaries (or at least make it manageable)

No, the solution isn’t just “quit your job.” And it’s not your fault that the structure of the workweek is in a way that makes many of us feel trapped, overextended, or perpetually behind. But there are things you can do to take back a little control over your Sunday—and your Monday.

Change the narrative

“When you're dealing with fear of the unknown, it helps to change the narrative,” Owens says. Instead of letting Sunday be the prequel to stress, turn Monday into something you actually look forward to—even in small ways:

• Book lunch at your favorite café.

• Schedule a morning meeting with a colleague you enjoy.

• Save your favorite podcast for your Monday commute.

• Sign up for a Monday evening yoga or workout class.

Build something into your routine that serves you, not just your employer.

Make a gentle plan

Take 15 minutes at the end of your shift on Friday to get clear on your next week:

• Review your calendar.

• Pick your top two or three priorities for Monday.

• Write down anything that’s swirling in your brain that future you must remember.

This isn’t about hyper-productivity. It’s about clearing space in your mind, so you don’t spend Sunday night mentally rehearsing Monday’s to-do list.

Set a Sunday ritual you love

Rituals give your weekend an intentional close, rather than an anxious fizzle. Some ideas:

• Cook a comfort meal or order from your go-to place.

• Take a long walk with no podcast, just presence.

• Light a candle and journal.

• Watch a comfort show that helps you transition gently (yes, even if it’s your third rewatch of Gilmore Girls).

Notice the pattern

Keep a simple log of when the Sunday Scaries hits hardest. Is it tied to certain meetings, deadlines, or people? Noticing patterns gives you insight—and possibly, leverage to make changes at work.

Sunday Scaries don’t have to define your weekend

The Sunday Scaries is incredibly common—and it doesn’t automatically mean you’re in the wrong job. Sometimes, they’re just the cost of living in a hustle-first work culture that doesn’t give enough time, space, or support to reset. But if your dread runs deep or keeps growing, it may be time to dig deeper. You deserve work that challenges you, but doesn’t consume you. That pays your bills, but doesn’t cost your peace. And no matter what Monday has in store, you deserve to own your Sunday.

Read this next: 12 Signs It's Time to Quit Your Job (and Move On for the Right Reasons)