Career Experts Reveal 7 Ways to Beat the Sunday Scaries
Recent research found that nearly one-third of UK adults find that work in general stresses them out.
As the weekend winds down, a familiar dread creeps in for professionals across the UK: the ‘Sunday Scaries’. Whether it’s checking emails at 9pm or spiralling about the week ahead, this anticipatory anxiety is quietly impacting everything from mental health to job satisfaction.
“Psychologically, the ‘Sunday Scaries’ refer to a kind of anticipatory anxiety that arises when one begins worrying about the next week, typically on Sunday evenings. Our brains begin redirecting focus away from rest and recreation towards responsibilities and obligations, whether that’s a high-pressure job, outstanding work concerns, looming deadlines, or even just the mental weight of the upcoming week to come.” Explains Niloufar Esmaeilpour, Registered Clinical Counsellor & Approved Supervisor, Founder at Lotus Therapy & Counselling Centre, “This repeated worry, if left unaddressed, can affect sleep, mood, and overall mental health.”
To help YCB readers combat this growing issue, Amanda Augustine, resident career expert for resume.io and a Certified Professional Career Coach (CPCC) shares seven practical, expert-backed tips to manage and even overcome the Sunday blues:
1. Set a “worry window”
Rather than letting your worries fester in the back of your mind all day, give them a specific time slot. On Sunday evening, sit down with a notebook or your phone’s notes app and jot down everything that’s making you anxious about the week ahead, be it meetings, deadlines or awkward conversations. Writing them down will help you feel more in control and stop those ‘mental tabs’ from staying open all evening.
2. Move big tasks to Tuesday
If you have control over your own schedule, avoid making Monday your most intense day. The dread you feel often stems from knowing that you’re walking straight into stress. Where possible, set aside Mondays for admin, planning or less challenging tasks to help ease yourself back into the workwork.
3. Complete a micro-win
A common trigger for the Sunday scaries is the feeling of being unprepared. Doing just one small thing, whether that’s prepping your lunch, choosing your outfit or clearing your email inbox, can create a sense of order and give your brain a much-needed dose of calm before the week begins.
4. Reclaim your Sunday
It can be easy to treat Sunday evening as “already Monday”, but it’s important to remember that it’s not. Be intentional about carving out time to do things that bring you joy on Sunday evenings, such as dinner with a friend, a film night or a phone call with loved ones. Having plans, even small ones, gives Sunday a purpose other than waiting for Monday to arrive.
5. Plan a midweek treat
You can combat the dread of another working week by planning little things to look forward to throughout. This could be anything from a happy hour with a good friend, a midweek yoga class, or your favourite TV show on a Wednesday night. Anticipation is powerful, and having something to look forward to can shift your mindset.
6. Reflect on the pattern
It’s important to ask yourself: ‘What are the scaries really telling me?’. Sometimes, the dread isn’t about your to-do list; rather it’s about your situation. If the Sunday Scaries feel overwhelming or show up every single week, it might be a sign that your current role or working environment isn’t the right fit.
7. Know when it’s time for a change
If you’ve tried the above tips and still feel overwhelmed by unrealistic expectations or constant pressure, it might be worth having a conversation with your manager about your workload. But if the environment is toxic, the role no longer excites you, or you’ve simply outgrown it, it could be time to explore your options. Start by updating your CV while the details of your projects and achievements are still fresh. A job change might just be the reset you need.