Are You Suffering from the Sunday Scaries? Symptoms & Cures - isense

Are You Suffering from the Sunday Scaries? Symptoms & Cures


Are you familiar with that sinking feeling of dread and anxiety on Sunday evenings? This phenomenon, known as the Sunday Scaries, affects over 76% of Americans. Our article will delve into understanding its causes, symptoms and how it impacts your mental health.

Read on to discover practical coping strategies for a more relaxed and worry-free transition into your workweek.

Understanding the Sunday Scaries

The Sunday Scaries are a common experience characterized by intense anxiety and dread that typically start in the late afternoon and can last until bedtime.

Causes of the Sunday Scaries

The Sunday Scaries stem from various sources, creating feelings of anxiety and dread as the anticipated work or school week looms ahead.

  1. Overwhelming Workload: The thought of facing an intense workload can cultivate fear and dread in individuals.
  2. Lingering Stress: Chronic stress from previous weeks can spill over into Sunday, causing this particular form of anxiety.
  3. Loss of Control: A sense of losing personal time and control to obligations associated with work or school instigates the Sunday Scaries.
  4. Performance Pressure: Similar to performance anxiety, looking towards high-pressure events during the upcoming week triggers these feelings.
  5. Prolonged Anticipation: Rather than enjoying the present moment, anticipating future responsibilities leads to Sunday worry.
  6. Weekend Regret: Failing to make full use of the weekend for relaxation and personal care might result in regret that then feeds into this Sunday stress.
  7. Job Dissatisfaction: Discontentment with certain aspects of a job can give birth to this end-of-weekend jitters.

Symptoms of the Sunday Scaries

Symptoms of the Sunday Scaries include:

  1. Feelings of anxiety and dread: Individuals may experience a sense of unease, worry, or fear about the upcoming workweek.
  2. Difficulty relaxing: It can be challenging to fully enjoy the weekend as thoughts about work or responsibilities creep in.
  3. Trouble sleeping: Many people find it difficult to fall asleep on Sunday nights due to racing thoughts and increased stress levels.
  4. Lack of appetite: The intensity of anxiety and anticipation may lead to a decreased appetite or feelings of nausea.
  5. Irritability and restlessness: The Sunday Scaries can cause individuals to feel on edge, making them more easily irritated or agitated.
  6. Low mood or sadness: Some people may experience feelings of sadness or a general low mood as the weekend comes to an end.
  7. Procrastination and avoidance behaviors: The anxiety associated with the Sunday Scaries can lead individuals to put off tasks or try to avoid thinking about their impending responsibilities.
  8. Physical symptoms: Headaches, muscle tension, and an overall feeling of discomfort may occur as a result of heightened anxiety levels.

Impact on mental health

The Sunday Scaries can have a significant impact on mental health. The intense anxiety and dread experienced during this time can lead to heightened stress levels, sleep disturbances, and difficulty concentrating.

Individuals may find themselves ruminating over the impending workweek, feeling overwhelmed by obligations, or experiencing regret about how they spent their weekend. This constant worry and anticipation of Monday can negatively affect mood and overall well-being. Studies have shown that prolonged exposure to these Sunday Scaries can contribute to increased symptoms of anxiety and depression. It's important to acknowledge the toll it takes on mental health and take proactive steps to address these feelings.

By practicing self-care routines, setting boundaries with work, and seeking support from loved ones or professionals when needed, individuals can ease the burden of the Sunday Scaries and promote better mental health overall. Remember that you're not alone in experiencing these emotions, as many people also struggle with this phenomenon. Building coping strategies will help ensure a healthier mindset throughout the week ahead.

Coping Strategies for the Sunday Scaries

Establish a self-care routine to help alleviate the symptoms of Sunday Scaries, such as practicing mindfulness or engaging in activities that bring joy and relaxation.

Establishing a self-care routine

Taking care of oneself is crucial in managing the Sunday Scaries. Here are some effective strategies to establish a self-care routine:

  1. Prioritize relaxation: Carve out time on Sundays to engage in activities that promote relaxation and stress reduction. This could include taking a long bath, practicing yoga or meditation, or simply reading a book.
  2. Practice self-reflection: Use Sundays as an opportunity for self-reflection and introspection. This can involve journaling, setting intentions for the week ahead, or engaging in mindfulness exercises.
  3. Engage in enjoyable hobbies: Dedicate time on Sundays to engage in hobbies and activities that bring joy and fulfillment. Whether it's painting, gardening, playing an instrument, or cooking, make sure to allocate time for activities that help you unwind and recharge.
  4. Connect with loved ones: Spend quality time with friends and family on Sundays. This could involve going for a walk together, having a leisurely brunch, or simply enjoying each other's company. Social connections can help alleviate anxiety and provide emotional support.
  5. Get outside: Spending time outdoors has numerous benefits for mental health. Take advantage of Sundays to go for a hike, bike ride, or simply enjoy nature. Fresh air and physical activity can help reduce stress levels and improve overall well-being.
  6. Establish boundaries with technology: Create boundaries around technology use on Sundays to minimize distractions and promote relaxation. Consider implementing a designated "tech-free" period during which you disconnect from screens and focus on self-care activities instead.
  7. Practice good sleep hygiene: Prioritize quality sleep by establishing consistent bedtime routines on Sunday nights. Avoid caffeine and electronic devices close to bedtime, create a calm sleep environment, and aim for seven to nine hours of restful sleep each night.

Setting boundaries with work

Setting boundaries with work is crucial in addressing the Sunday Scaries and promoting better mental well-being. Here are some effective strategies to consider:

  1. Prioritize self-care: Make self-care a non-negotiable part of your routine. Set aside time for activities that relax and rejuvenate you, such as reading, exercising, or spending time with loved ones.
  2. Disconnect from technology: Establish specific times when you disconnect from work emails and notifications. Create a clear boundary between your personal life and work responsibilities to avoid constantly thinking about work-related tasks.
  3. Define working hours: Clearly define your working hours and communicate them to your colleagues and clients. Stick to these designated hours and avoid the temptation to continue working late into the evening or on weekends.
  4. Delegate tasks: Learn to delegate tasks or seek assistance when necessary. By sharing the workload, you can reduce stress levels and prevent overwhelming feelings during Sunday evenings.
  5. Plan ahead: Use Sunday afternoon or early evening to plan for the upcoming week. Organize your schedule, set achievable goals, and create a roadmap for the week ahead. This proactive approach can help alleviate anxiety about what lies ahead.
  6. Practice mindfulness techniques: Incorporate mindfulness techniques into your daily routine, especially on Sundays. Engage in activities like meditation, deep breathing exercises, or journaling to calm your mind and promote a sense of peace.
  7. Engage in enjoyable activities: Fill your Sundays with enjoyable activities that give you something positive to look forward to. Whether it's pursuing a hobby, going for a nature walk, or spending quality time with loved ones, engaging in pleasurable experiences can shift your focus away from work-related stress.
  8. Do not bring work home physically or mentally

Seeking support from others

Finding support from others is a crucial step in coping with the Sunday Scaries. It's important to reach out to friends, family, or even support groups who understand what you're going through and can offer guidance or simply lend an empathetic ear.

Sharing your fears and anxieties with someone who understands can provide relief and make you feel less alone in your struggles. Knowing that others experience similar feelings can validate your own experiences and help you gain perspective on managing them effectively.

Studies have shown that connecting with supportive individuals can significantly reduce anxiety levels, improve overall mental well-being, and empower individuals to take proactive steps towards addressing their Sunday Scaries head-on.


In conclusion, the Sunday Scaries are a common experience characterized by intense anxiety and dread that occurs every Sunday. These feelings can have a significant impact on mental health if not addressed. However, there are coping strategies such as establishing a self-care routine, setting boundaries with work, and seeking support from others that can help ease the burden of these Sunday anxieties.

By taking proactive steps to manage the Sunday Scaries, individuals can start their week on a more positive note and improve their overall well-being.


1. What are the Sunday Scaries?

The term "Sunday Scaries" refers to feelings of anxiety or dread that people may experience on Sunday evenings or nights as they anticipate the start of a new work week.

2. Why do people experience the Sunday Scaries?

People may experience the Sunday Scaries due to factors such as job dissatisfaction, stress levels, workload, fear of upcoming deadlines or meetings, and feeling unprepared for the tasks ahead in the coming week.

3. How can one alleviate the symptoms of the Sunday Scaries?

To alleviate symptoms of the Sunday Scaries, individuals can engage in self-care activities such as practicing relaxation techniques like meditation or deep breathing exercises, planning enjoyable activities for Sundays to look forward to, organizing their tasks for the upcoming week in advance, setting realistic expectations for themselves at work and taking breaks whenever needed.

4. Are there any long-term solutions to overcome the Sunday Scaries?

Long-term solutions for overcoming the Sunday Scaries include evaluating job satisfaction and considering career changes if necessary, establishing a healthy work-life balance by setting boundaries between personal life and work obligations, seeking support from friends or professionals if experiencing excessive stress or burnout related to work.

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