What are the Sunday Scaries? - Sunday Scaries Meaning

Do you dread the end of the weekend, feeling intense anxiety on Sunday evenings as the workweek looms ahead? If so, you're not alone—you’re likely facing the infamous Sunday Scaries.

But what exactly are the Sunday Scaries? Where did the term come from? And, most importantly, how can you fight them off and take your Sundays back (or other days of the week when this existential dread hits)?

Let’s dive deep into the meaning behind the Sunday Scaries, how it differs from the Sunday Blues and how it’s rooted in pop culture. Then we'll give you powerful ways to turn your Sunday dread into Sunday freedom.

Origin of the Sunday Scaries

The term "Sunday Scaries" first popped into popular culture in the early 2010s, capturing a very specific type of Sunday night anxiety—the gnawing feeling of dread before the workweek starts. It describes the transition from weekend relaxation to overwhelming worry, often beginning around 3 PM on Sundays.

At Sunday Scaries (yes, that's the name of our company as well), we trademarked the term not just as a nickname for a feeling but as a movement. We created stress relief and sleep aid products specifically designed to tackle this emotional rollercoaster, aiming to help people live a "Scarefree" life in a natural way.

And it’s not just a buzzword anymore—the Sunday Scaries have embedded themselves into pop culture, mental health discussions, and everyday language worldwide.

Sunday Scaries in Pop Culture

The Sunday Scaries aren't just a meme anymore—they’ve gone Hollywood.

You may have seen or heard about Sunday Scaries on podcasts, as the name of a DJ duo or even seen our products making appearances in pop culture moments:

• Sunday Scaries Podcast by Headspace: This Spotify-exclusive mini-meditation series, hosted by Headspace teacher Dora Kamau, provides brief mindfulness sessions designed to ease listeners into the week ahead.
• The Sunday Scaries Podcast by Will DeFries: Hosted by Will deFries and produced by Washed Media, this podcast delves into lifestyle topics, self-care, and the subtle anxieties of adulthood.
• Sunday Scaries DJ Group: Sunday Scaries is an American house music DJ/producer duo with musicians Will Ezell and Alex Hein. They are known for their energetic sets and festival appearances. They've performed at major events like Lost Lands and Ubbi Dubbi, and have shared stages with artists such as Madeon and Subtronics.
• Summer House (Bravo TV): Cast members openly talk about battling the Sunday Scaries after intense weekends in the Hamptons.
• Our Little Secret (Netflix Movie, starring Lindsay Lohan): Our Sunday Scaries CBD Candy made a cameo, fitting perfectly into the storyline about modern-day adulting stress.
• The Chainsmokers: Yup, the Grammy-winning artists Drew Taggart and Alex Pall have used our Vegan CBD gummies to chill out during hectic touring schedules, posting about it to their massive fanbase.

The Sunday Scaries have officially transcended into everyday culture (and with good reason) while going viral as a TikTok hashtag as well. Anxiety about the week ahead is a shared experience, and we're proud to help normalize conversations around it.

Sunday Scaries Meaning

Sunday Scaries are the feelings of worry, nervousness and anxiety that set in on Sunday afternoons when the impending doom of Monday is right around the corner. 

This is when you need to return to work, school or just reality in general and an internal darkness overcomes you as you start to contemplate your self-worth and question your life choices. 

Oftentimes you can't even enjoy the time you have off on Sundays because you're stressing out about the responsibilities and demands that lurk on the horizon.

Unfortunately, they can happen on other days of the week as well. Yup, adulting can suck, haha. 

You Might Find Yourself:

• Having racing thoughts about unfinished work

• Questioning your life choices

• Feeling trapped by responsibilities

• Regretting weekend behaviors (hello, hangxiety or drunk texting that ex)

Keep reading though, we're here to save the day...

The Evil Symptoms of The Sunday Scaries

Sunday anxiety can cause a range of symptoms from mild to severe. These include:

 

Fear is the underlying cause of Sunday Scaries. Fear of failure, judgment, inadequacy, or life progress. 

We can lessen the intensity of our anxiety and approach the new week with a more positive mindset by becoming aware of the condition and being more present. Finding out whether we suffer from the Sunday Scaries or not by pinpointing the triggers and applying strategies to manage them is key. 

When Do the Sunday Scaries Strike?

Studies show the "switch" typically happens around 3:54pm on Sundays, with the danger window occurring between 3pm and 5pm on Sundays. Although, some people feel it immediately upon waking up and others start feeling it creeping in after brunch.

Either way, if you’ve ever felt an emotional dark cloud rolling in before Monday—that’s the Sunday Scaries

You go from "live, laugh, love" to "oh no, not again" in a matter of hours. The sunshine and relaxation of the weekend become overshadowed by the looming darkness of the workweek. It's like the universe's sick joke: "Hey, you had your fun, now back to the grind."

Now that we know the meaning, the symptoms and when they strike, let's dig into the common triggers.

Common Triggers of Sunday Anxiety

The Sunday Scaries can be triggered by various factors like work-life balance challenges, excessive partying, or the constant presence of technology that can make us feel overwhelmed by work demands and deflated by social media expectations.

Let's dig into the main causes before we focus on ways we can live Scarefree.

• Work-Life Imbalance: Feeling overwhelmed by a demanding job or a lack of fulfilling work can lead to stress. It's crucial to set boundaries and find time for self-care to prevent these feelings from taking over your Sunday afternoons. Try optimizing for work-life integration vs. work-life balance, which may mean getting out of the rat race. 
• Excessive Partying: While it's fun to let loose on the weekends, overindulging in alcohol or other substances can leave you feeling anxious and drained as their effects wear off, contributing to the dreaded Sunday Scaries. Try not to deplete your serotonin levels and aim for balance over the weekend.
• Technology Overload: Being constantly connected can make it difficult to relax. Turning off work notifications and limiting screen time can help you reclaim your Sunday and reduce anxiety. With a break, your overall performance will increase on Monday.
• Social Media Pressure: Comparing yourself to the curated lives on social media can lead to feelings of inadequacy. Remember that these platforms often present an unrealistic picture of reality and taking a break can be beneficial for your mental health.

Notice that these triggers are very anxiety-focused. Sunday Scaries oftentimes gets confused with the Sunday Blues.

While they are strikingly similar, the Sunday Scaries encompasses a feeling of anxiety while the Sunday Blues encompasses a feeling of depression. Let's briefly touch on the differences.

What Are Sunday Blues? The True Sunday Blues Meaning

 

The Sunday Blues, also known as the 'Sunday Night Blues' or 'Sunday Sadness', are feelings of depression, apprehension and melancholy that arise as the weekend draws to a close.

Sunday Scaries and Sunday Blues are often confused, but despite popular confusion they’re not the exact same thing.

• Sunday Scaries = Anxiety-based

• Sunday Blues = Depression-based

Sunday Scaries is mostly anticipatory anxiety—worrying about upcoming responsibilities.

Sunday Blues, on the other hand, stems from sadness, hopelessness, and feelings of low self-worth as the weekend closes.

Think of it this way:

• Sunday Scaries: "I'm scared I can't handle this week."

• Sunday Blues: "I'm sad because I feel like nothing is going right."

"Sunday Blues" is often characterized by the following feelings:

• Sadness
• Low mood
• Loss of interest or pleasure
• Feelings of worthlessness
• Fatigue or loss of energy
• Disrupted sleep patterns which lead to reduced appetite

"Sunday Scaries" is often characterized by the following feelings:

• Fear
• Guilt
• Self-doubt
• Remorse or dread about consequences from the weekend's activities
• Social withdrawal
• Angst about returning to the regular workweek routine

Understanding the difference is important because while Sunday Scaries can often be fought with lighthearted tactics and cannabis edibles, Sunday Blues may require deeper emotional work—and sometimes professional support.

My Personal Experience with the Sunday Blues

I used to always feel anxious on Sundays. Eventually, that anxiety morphed into something darker—feelings of sadness. I wasn’t just stressed; I was depressed.

A lot of it came down to imposter syndrome. As an entrepreneur, I constantly compared myself to friends who seemed more successful and confident, which made me question my own worth.

This “blue” feeling lingered for years. It didn’t disappear overnight—it took time, patience, and plenty of failure before I finally figured out how to pull myself out of it and start enjoying my Sundays again.

How I Beat the Sunday Blues

I started by making a Sunday to-do list to stay busy and feel accomplished, which later turned into daily journaling. I also planned fun Monday night activities, like Monday Night Football and pizza, so I'd have something to look forward to.

Taking full-spectrum CBD Gummies on Sunday mornings helped me stay present, shake off hangover depression, and reset with a walk, sunshine, and coffee.

In the process, I realized two things: even my most successful friends had Sunday Blues too, and my imposter syndrome was all in my head. Once I saw how far I'd actually come, my confidence started to stick.

Get the difference? Awesome. Let's get back to the Sunday Scaries and how to beat them. 

Fighting The Sunday Scaries - 12 Strategies to Curb the Scaries

Ok, are we all dialed in on the meaning of Sunday Scaries? I think so. Now, let's dive into ways to deal with the Sunday Scaries starting with 4 healthy combat moves, 4 guilty pleasures and then 4 acts of kindness.

4 Healthy Ways to Overcome the Sunday Scaries

1. Focus on the Present Moment

Reducing Sunday anxiety can be achieved through mindfulness practice and maintaining focus on the present moment. This sounds cliche but it works wonders.

Engaging in the activities below will promote mindfulness and be beneficial in helping you stay present.

Focusing on the here and now is like a power-up for your brain – it's the ultimate stress-busting, focus-sharpening, efficiency-boosting move and it even gives you the superpower of seeing life's experiences in 4D.

2. Engage in Fun & Enjoyable Activities

Engaging in fun activities you enjoy on Sundays can serve as a distraction from work-related stress and anxiety. Some activities you can try include:

• Embark on a spontaneous adventure with a friend - think skydiving, exploring hidden gems in your city or trying out a quirky new experience together like an escape room.
• Book a concert or sporting event - there's nothing that can help you "escape" in a healthy way more than amazing entertainment.
• Be in Mother Nature - this one is meant specifically for those city dwellers. Kill your claustrophobia and hit the beach, take a new trail on a hike for exercise or go scuba diving.

These activities can be beneficial in reducing stress and anxiety, improving mood and instilling a sense of accomplishment.

Strategically planning ahead with a schedule and setting an agenda can maximize the benefits of the activities. 

3. Building a Support System: Phone a Friend

You can build a support system by engaging with friends, family, colleagues, classmates or acquaintances who provide practical and emotional assistance. They can help you beat the Sunday Scaries.

Connecting with these support allies can work wonders on your anxiety. It's a simple way to remind yourself that you're not alone, especially in those quiet, introspective moments that Sundays can often bring.

They can be the perfect pick-me-up, reminding you of happy memories, sharing a laugh or even just lending a comforting ear to your worries.

Finally, being with a loved one or reaching out to them often has a dual effect. Not only does it aid in alleviating your own anxiety but it also provides comfort to them. Maybe they have the Sunday Scaries too - pay the Scarefree life forward.

4. Prepare for the Upcoming Week

One of the easiest ways to beat the Sunday Scaries is by setting yourself up for a smooth Monday. Knocking out a few simple prep tasks can flip anxiety into a feeling of control and accomplishment. Try:

• Clean up your email inbox: Archive, delete, or flag important messages so Monday morning doesn’t feel overwhelming.

• Organize your calendar: Double-check meetings, deadlines, and block off focus time so the week feels manageable.

• Write a simple to-do list: Prioritize just 3–5 key tasks for Monday to keep things realistic and avoid overwhelm.

• Set out your clothes or gear: Whether it's a work outfit, gym bag, or laptop charger, having it ready saves mental energy.

• Tidy up your space: Spend 5–10 minutes clearing clutter around your desk, bedroom, or kitchen to start the week fresh.

Small steps like these don’t just boost productivity—they shrink the unknown, giving you real momentum before Monday even starts.

4 Guilty Pleasures to Overcome the Sunday Scaries

Most articles suggest curing your Sunday Scaries with yoga, meditation, or hitting the gym—and while those are great (and I practice them too), sometimes you just need a real break. Instead of chasing productivity, beat the Sunday Scaries with these guilty-pleasure pro tips:

1. Shamelessly Binge a Netflix Marathon

Now's the time to catch up on that series you've been meaning to watch. No judgments, no guilt – just you, your favorite characters, a whole lot of popcorn, and maybe even some all-natural delta-9 gummies.

The key is to not feel anxious or beat yourself up over doing this. You work your ass off during the work week, you're a good person and you deserve to be a bed potato.

Your workplace and the new week can wait, enjoy the day-off moment.

2. Order Your Favorite Cheat Day Foods

Who said cheat days can only be on Saturdays? Order in from your favorite restaurant or cook that comfort food recipe you love.

Calories don't count on Sundays, and carbs are welcomed.

Save your diet for the upcoming week and remind yourself that food is delicious and you only live once.

If you partied the night before, check out this list of best foods for hangover anxiety.

 3. Single? Fire up the Dating Apps 

If you're in a relationship, then you can skip this tip. But if you're single and "alone" on a Sunday maybe it's time to change that. Don't want to leave the comfort of your bed? Don't feel the need to be scene in public?Drop any stigma you may have, let your guard down, build an amazing profile with your best pics and start swiping right.

4. Engage in Retail Therapy

Nothing brightens my day like splurging on some stuff I don't need, but want.

Whether it's shopping for golf equipment or indulging in my sneaker obsession, I'm all about it.

For my girlfriend, it's all about makeup and clothes. Whatever floats your boat. Treat yourself to some Pro V1's, new lipstick shades, stylish outfits, or the latest wedges.

Talk yourself into some purchases that will make you happy, so those feelings of worry can disappear faster than Amazon Prime shipping.

4 Ways to Kill Your Sunday Scaries with Kindness

The tips above are either healthy or unconventional when it comes to fighting the Sunday Scaries, but what they have in common is that they're both focused on self-care. A.K.A - YOU.

That's totally chill, but when we're feeling down and isolated, the simple act of spreading kindness to OTHERS can work wonders for our own well-being.

American comedian Jimmy Durante put it so simply, yet eloquently:

"Make someone happy, make just one someone happy, and you will be happy, too." 

So, let's dive into 4 heartwarming and mega-specific ways to cure your Sunday Scaries, while you brighten someone else's day along the way.

1. Invite Your Friends for a Coffee Meetup

When the Scaries creep in, it’s tempting to disappear under a blanket and binge Netflix like we talked about. Isolation may be easier—but it can also make the anxiety louder. 

Instead, fire off a few texts and rally a crew for an impromptu coffee meetup. You might not hit on the first try, but cast a few lines and see who bites. Humans are wired for connection, not solo doomscrolling.

Once you’re sipping lattes and swapping stories, the tension starts to melt. Laugh about the dumb stuff, hype each other up, and soak in the reminder that you’re not alone in this messy, hilarious life. By the time you drain your cup, the Scaries won’t stand a chance.

2. Perform Random Acts of Kindness: Surprise with Snail Mail

Surprise someone with a random act of kindness that brings back the joy of traditional communication.

No, this does not just mean firing off a text or DM and calling it a victory.

Instead, take the time to handwrite a heartfelt letter to a friend, a family member, or a colleague, expressing your appreciation for them.

In the digital age, receiving a personal letter is a rare and delightful experience. Your thoughtful gesture will not only brighten their day but also leave you with a warm glow knowing you've made a meaningful connection.

3. Spread Smiles and Laughter: Share a "Joke of the Day"

When you wake up with the Sunday Scaries, fight back with laughter. Start a "Joke of the Day" tradition—send a funny meme or one-liner to friends, family, or co-workers.

Group threads work best, but if you don’t have one yet, this is your chance to start it and become a beacon of good vibes. Smiles are contagious, and a little humor can turn your Sunday frown into Sunday smiles.

Kindness is your secret weapon. By spreading laughs, lifting others up, and connecting with the people around you, you’ll find your own spirits rising too. Human connection is like a mental health supercharger—bringing comfort, purpose, and a much-needed reminder that you’re never in this alone.

Still looking for tips for getting better sleep? Our CBD sleep oil and THC gummies are the key to unlocking a deep, restful state of bliss, helping you get a good night’s rest without the frustration of constantly tossing and turning.

4. Brighten a Senior's Day: Share Stories and Companionship

In American culture the elderly often get tossed in retirement homes and are rarely visited.

Seek out an opportunity to brighten a senior's day by spending time with them and sharing stories.

Whether it's an elderly family member, neighbor, or a resident at a local nursing home, your presence and companionship can make a world of difference.

Engage in meaningful conversations, ask about their life experiences, and listen attentively to their cherished memories.

Sometimes, older individuals may feel isolated and long for genuine connections.

Your genuine interest and time will not only bring joy to their hearts but also leave you with a profound sense of fulfillment and gratitude for being able to touch someone's life in a meaningful way.

Your Scaries won't matter anymore once you put this perspective in place.

Conquer Sunday Scaries with the Power of CBD

Now you have a comprehensive list of ways to help ward off the Sunday Scaries, all depending on what mood you're in. That being said, sometimes these things only "kind of" work, and you need something extra to help take the edge off. 

We used to deal with the Sunday Scaries, which is why we spent two years of research & development to custom formulate products that help with this kind of acute stress. Our brand was born specifically to alleviate this challenge that so many of us encounter week in and week out.

How CBD Can Help with Sunday Scaries: 

• Reduces Stress Naturally
  CBD works with your body’s endocannabinoid system to regulate mood and stress levels. It helps ease that heavy, Sunday-evening tension so you can actually enjoy your last few hours of the weekend.

• Calms Racing Thoughts
  Sunday Scaries often come with a mind that won’t shut off—replaying to-do lists, regrets, or future worries. CBD helps slow mental overactivity and brings you back to the present.

• Supports Better Sleep
  CBD promotes deeper, more restful sleep by calming the nervous system and lowering cortisol. It helps you fall asleep faster and wake up ready to face Monday without the mental fog. Try our CBD Sleep Oil or our THC Sleep Gummies if you want something stronger.

• Eases Hangover Symptoms
  Had a big Saturday night? CBD can reduce hangover headaches, nausea, and irritability—making it easier to bounce back and feel human again by Sunday evening.

• Restores a Sense of Control
  Taking CBD becomes a grounding ritual—one that helps you reset, feel centered, and reclaim control over your mood before the week begins.

So if the tips to fight the Scaries don't work, give CBD a try and say hello to a chill, balanced, and joyful you.  

Internal Company Information & Data

An Expert Quote on The Sunday Scaries

"I used to wake up with the Scaries every Sunday. The isolation was unbearable, especially during my single days. I would overwhelm myself with excessive worrying, running scenarios through my head about things that didn't even exist.

I'd suffer from severe imposter syndrome, challenging my job as an entrepreneur by thinking I didn't have what it takes. I'd question my value as a father, brother and son, second guessing whether or not I was living up to their expectations.

'Live a Scarefree life' is now my mantra, and while it takes continual self-growth, I'm now able to cope with the Scaries and be present, fulfilled and self-confident."

- Mike Sill, CEO & Co-founder at Sunday Scaries

Sunday Scaries Survey Data: What Day does Anxiety Affect You the Most?

The answer surprisingly isn't Sunday, it's Monday. We surveyed over 250 Sunday Scaries customers and Monday ranked the highest out of the days, coming in at 37% (see our Google survey results below):

Final Thoughts: Fight the Sunday Scaries With Guilty Pleasures, Acts of Kindness & Wellness Products

In a nutshell, the Sunday Scaries are the unwelcome guest that crashes your weekend party, makes you feel anxious and ultimately detracts from your weekend.

They don’t have to hijack your weekend. Whether it’s through guilty pleasures, acts of kindness, or stress-relief tools like CBD, there are real ways to take back control.

You don’t always need to meditate or do yoga to feel better (though those help too). Sometimes, cuddling up and watching a nostalgic movie, binge eating texting a friend, or just cutting yourself some slack can do the trick.

Treat Sunday like it’s still part of your weekend—not a countdown to stress. You’ve got this.