Sunday Scaries
The term “Sunday scaries” has gained popularity on social media and in therapy, so let's talk about it. What exactly are the Sunday scaries? It's that looming sense of dread or doom that creeps in as you anticipate the start of a new work week. There are many reasons someone might feel this way—they may hate their job, dislike their boss, be chronically burnt out, or feel like they never have enough time to fully decompress. Just when they begin to relax, it’s time to start the cycle all over again.
So, what can you do about it? While quitting your job and finding another one may seem tempting, it doesn’t guarantee the new job will be less stressful. Instead, you can focus on structuring your week with activities that replenish you rather than just numbing or distracting you. Let me paint two contrasting pictures for you.
First, imagine the average person working 40 hours a week (though many work more or juggle multiple jobs). Outside of work, they still have to care for themselves, cook, clean, and run errands to keep life manageable. If they have a family, they’re supporting them too, leaving little to no time for themselves. Just thinking about this scenario feels exhausting. It’s as if society has set up unrealistic expectations for us all to meet…
Now, let’s consider scenario two. You have a job you don’t despise, or at the very least, you’ve developed a healthy detachment from it. You’ve learned to enjoy it enough. You’ve cultivated healthy habits and a lifestyle that supports your mental health (hint hint). If you have a family, you have adequate support, allowing for at least one hour of alone time each day to use however you like. You likely have a therapist or a strong community that fosters a sense of belonging.
The main difference between these two scenarios is the level of support and the lifestyle choices each individual has made. In scenario two, Sunday scaries are a non-issue, while in scenario one, burnout and overwhelm create constant anxiety. Of course, there are many barriers that make reaching scenario two challenging, but that’s why it’s important to take small, manageable steps. Change happens gradually, and focusing on realistic goals prevents adding to the urgency and anxiety that can lead to giving up.
If you’re experiencing Sunday scaries, start by taking an honest inventory of your lifestyle and habits. What’s helping you, and what’s hurting you? How willing are you to make changes? Improving your time management skills, setting solid boundaries, and asking for help when needed will work wonders for your mental health. You can also incorporate healthy coping mechanisms like paced breathing, yoga, or cutting down on social media and substance use. But remember, those are just pieces of the puzzle—it’s your overall lifestyle changes that lead to lasting transformation.
Now, let’s take a closer look at scenario two and what an average day might look like. This person wakes up a few hours before work and enjoys a slow, intentional morning—maybe reading a book, sipping coffee, or indulging in some guilt-free social media. They get ready for work without the stress of rushing or worrying about being late. During the workday, they actually take their breaks, using that time to snack, hydrate, or even do a five-minute breathing exercise or meditation. After work, they unwind with an activity they enjoy, whether it’s a walk in nature, the gym, a group fitness class, or spending time with friends, family, or a partner. Before bed, they engage in mindfulness, wind down their body, and practice good sleep hygiene—maybe even doing a sleep meditation so they wake up feeling rested.
The specific activities may vary, but the point is, we all have a limited amount of bandwidth. You can choose to add to it throughout the day or let it drain until you’re running on fumes. In the end, you’re an active participant in your mental health, and every choice you make adds up.