HOW TO BEAT THE SUNDAY SCARIES AND CONQUER ANXIETY

Do you dread the end of the weekend, experiencing intense anxiety on Sunday nights as the workweek looms ahead? If so, you’re not alone.

Many people face the “Sunday Scaries,” but fortunately, there are ways to combat these feelings of apprehension and regain control over your weekends.

Read on to discover the causes of the Sunday Scaries, common triggers and practical strategies to help you conquer anxiety so you can lead a chill lifestyle.

What are the Sunday Scaries?: The Full Breakdown

The 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.

Yup, adulting can suck.

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. As the weekend comes to an end, we may feel a sense of impending doom, panic and powerlessness about the next week ahead.

We can lessen the intensity of our anxiety and approach the new week with a more positive mindset by finding out whether we suffer from the Sunday Scaries or not by pinpointing the triggers and applying strategies to manage them.

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

Cool Story, but How Do I Know If I Have The Scaries?

In order to shed light on whether or not you suffer from them (since the evil symptoms could be symptoms of a lot of things) I wanted to provide some questions that serve as glaring examples of when the Scaries hit:

Do you party too much on Friday & Saturday nights and then wake up the next day with a moral hangover, feeling shameful about your decision to go out?

Do you use weekends as an "escape" from the rat race or other stressors in your life only to find that you're still thinking about them on Sundays?

Do you wake up on Sundays questioning your entire existence? Does your mind become your worst enemy, telling you that you're not where you want to be in life?

If you answered "yes" to any of these questions then you may be dealing with the Case of the Sunday, and that pit in your stomach is real AF.

According to a LinkedIn Survey, 80% of Americans suffer from Sunday Scaries on a regular basis. The younger population is most at risk with millennials leading the charge.

According to an internal survey we sent to SundayScaries.com customers, 87% reported that they knew they had a bad case of the Sunday Scaries when they had the urge to "withdraw from the world".

So the point is, they're super normal, no need to sweat.

Now that we know what they are and that we're on the same team trying to defeat this beast within the Self, what the hell causes them?

Common Triggers of Sunday Afternoon Anxiety

Sunday anxiety can be triggered by various factors like work-life balance challenges, partying like a rockstar or the constant availability of technology that can make us feel overwhelmed by work demands & deflated by social media expectations.

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

The Scary Impact of Work-Life Balance

An imbalance between work and personal life can leave you feeling irritable and unstable on a Sunday afternoon.

Things like a job that doesn't fulfill you, a crazy workload or not enough time to relax and take care of yourself can all add up to you wanting to pull your freakin' hair out.

These can cause a real stress reaction and may routinely occur if you don't set yourself up for success.

It's all good, we got you. Keep reading.

Alleviating Sunday stress hinges on maintaining a healthy work-life balance.

Here are 5 ways to prioritize work-life balance and treat your condition:

1. Create and adhere to a calming evening routine on Sunday night

A glass of red wine, a box of pizza and Netflix & Chill is perfect. Yup, this is the "feel good" step.

2. Be mindful of the present moment and practice mindfulness techniques

Journaling, yoga & breathwork are all healthy life hacks you can incorporate.

3. Engage in pleasurable activities that help you relax and unwind

A simple cup of coffee at your favorite coffee shop while reading an adventure book is heaven.

4. Develop and pursue your passions outside of your job

Finger paint, make music or volunteer at your local food drive. Giving back is one thing that will always make you feel amazing (and help you get out of your own head).

5. Address any workplace issues or concerns that may be causing stress or anxiety

Spend the last few hours of the day writing down what's bothering you so it doesn't mess up your sleep at night. As well as shutting down all electronic devices to let your mind know it's gearing up for rest. 

By implementing these strategies into your schedule, you can create a better work-life balance and reduce stress every Sunday.

The Effect of Partying Like A Rockstar

Often, indulging in alcohol, drugs and excessive partying during the weekend can contribute significantly to the onset of the Sunday Scaries. We know it's an absolute blast (and we're no saints ourselves) but sometimes it's good to put your foot on the break and slow down.

These substances can give you a temporary escape from stress, making you feel euphoric and detached from reality. But once their effects wear off, you might end up feeling anxious, drained and even more vulnerable to stress.

It's like a rollercoaster ride that's not worth the long-term consequences. Quit pressing the reset button on Monday morning!

Moderation is key. Going all out on the weekends can turn your Sunday nights into a real struggle.

So, by cutting back on substances we can dial down the intensity of our Sunday Scaries and kickstart our work week on a more positive note.

BONUS TIP: If you're a Hair Of The Dog person, then that might work for you, but just remember that break system we talked about.

You might just wind up at a bottomless mimosa brunch, which turns into industry night at a club, which turns into an after party...and then you'll have to deal with the Monday Scaries.

Ayo, I'm Tired of Using Technology

You know, that creeping feeling that somehow you're drowning in work emails or slacking on your goals. Thanks to our trusty smartphones and other gizmos, you're never truly free (there's a reason they're called 'cell' phones). They're like those clingy exes that just won't let go.

Yup, technology, our dear friend. Or should we say "frenemy" when it comes to dealing with that oh-so-special Sunday anxiety. Justin Timberlake & 50 Cent know what's up.

Sure, you might love your gadgets but they sure as heck love to keep you on edge. It's the constant notifications, the endless pings and the relentless blending of work and personal life. Sunday night becomes like an episode of that weird sci-fi show where you're always on call, whether you like it or not.

But don't worry, there's hope! Just, so you know, disabling those pesky work notifications during your sacred time off is key. It's like putting your boss on "Do Not Disturb" and letting yourself breathe for a minute.

Plus, those pesky blue lights on your phone & computer? They're like tiny sleep ninjas sneaking into your bedroom, making you toss and turn all night.

So, in the spirit of Sunday Scaries, go on and thumb your nose at your devices. Take control of your life and tell your gadgets, "It's my day, and you're not invited to the party no mo'." 

The Influence of Social Media

Social media platforms - such as TikTok, Instagram, Snapchat and Facebook - play a significant role in exacerbating the Scaries.

The seemingly perfect lives displayed on these platforms can sometimes trigger feelings of inadequacy, stress or the dreaded FOMO (Fear Of Missing Out).

You might see your friends sharing pictures of their epic vacations to Tulum on a private jet, watch TikTok videos of people showcasing their "perfect" relationship, or come across Facebook posts of career accomplishments with egotistical celebrations.

All this can lead to a comparison trap that fuels your Scaries, making you feel as if you're not accomplishing enough or living your life to the fullest.

To combat this, it's important to remember that social media is often a highlight reel and does not necessarily represent someone’s day-to-day reality. Actually, it never really does. Plus, everything is filtered. Wake up, my friends.

Limiting your time on these platforms, especially on Sunday nights, can help keep your anxiety in check and your mood uplifted.

So, we've blabbed on quite a bit about the triggers, yeah? The struggles of maintaining work-life balance, the rollercoaster that a wild weekend can take us on, the constant pinging of our devices and the sneaky anxiety that social media can instill in us.

But before we move on the fun part of how you can cure the Scaries, let's talk about when the Scaries happen.

When do the Sunday Scaries Happen?

 

The "Sunday Scaries," also referred to as the "Sunday Blues," "Sunday Syndrome" and "Morkkis", typically start to creep in between 3PM and 5PM on Sundays. Although they can happen as soon as you wake up.

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."

Research has even pinpointed the exact moment of this transition, suggesting that precisely at 3:28PM is when the shift occurs, heightening the awareness of the upcoming workweek and causing a tsunami of apprehension.

It's crazy how our emotions and mindset can be influenced by the passage of time, highlighting the delicate balance between leisure and work within our lives.

So now that we've identified the common triggers and when you can expect your mind to haunt you, it's time to highlight the strategies that can help you combat the Sunday Blues.

When do the Sunday Scaries Happen?

The "Sunday Scaries," also referred to as the "Sunday Blues," "Sunday Syndrome" and "Morkkis", typically start to creep in between 3pm and 5pm on Sundays. Although they can happen as soon as you wake up.

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."

Research has even pinpointed the exact moment of this transition, suggesting that precisely at 3:28pm is when the shift occurs, heightening the awareness of the upcoming workweek and causing a tsunami of apprehension.

It's crazy how our emotions and mindset can be influenced by the passage of time, highlighting the delicate balance between leisure and work within our lives.

So now that we've identified the common triggers and when you can expect your mind to haunt you, it's time to highlight the strategies that can help you combat the Sunday Blues.

Strategies for Overcoming the Sunday Scaries

Avoiding partying too hard on Saturday nights, establishing a calming evening routine, concentrating on the present and participating in enjoyable activities during the last few hours of your Sunday night are some of the tactics that can help you reclaim your weekends and keep anxiety at bay.

Establish a Relaxing Evening Routine (SPOILER ALERT: Not all of these are "healthy")

Easing anxiety and enhancing sleep quality can be achieved by adopting a calming routine, especially on Sunday evenings. An appropriate night of relaxation can include activities such as:

• Putting away your phone & computer
• Snuggling up with your significant other & watching a movie
• Indulging in your favorite Uber Eats comfort food
• Drawing a warm bubble bath paired with a glass of vino
• Calling a loved one and checking up on them

Constructing a to-do list for the week ahead can assist in releasing tension and organizing thoughts before bedtime.

The secret sauce: scribbling down those tasks is like a pre-bedtime exorcism for your brain. It's like telling your worries, "Alright, you've had your fun, now scram." And then, presto, you're all organized and ready to face the week.

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.

If Sunday anxiety starts to affect other days of the week and no activities bring joy, it may be indicative of depression and should be addressed by a professional.

Maintaining a present-oriented mindset is crucial in managing anxiety and ensuring your overall well-being.

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.

Enhancing the enjoyment of activities can also involve setting aside time for yourself to rest or inviting friends or family to participate.

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.

The simple act of calling can show them you're thinking about them. Maybe they have the Scaries too! So, why wait? Pick up the phone, phone a friend and watch your Sunday Scaries slowly fade away.

Making Positive Changes at Work...or Quit!

Taking charge of your work life, whether through positive changes or a dramatic exit strategy, can be the ultimate Sunday Scaries antidote.

In the upcoming sections, we'll dive into how following your passions and tackling workplace hurdles are small steps that lead to a more satisfying professional journey.

Pursue Your Passion To Cure The Scaries

Ah, the pursuit of passion, a.k.a. the overarching antidote to Sunday Sorrow. Who needs those dreadful Sunday Scaries when you're too busy chasing your dreams? Here's what unleashing your inner passion can do:

It's like a happiness infusion - turning your life into a glittery unicorn parade of fulfillment and joy.

Suddenly, you're Picasso with a pen or Julia Child in the kitchen – your creativity soars like a caffeinated bird.

Your interests become your playground and curiosity is your middle name. It's no longer called "work".

You're basically the James Bond of your chosen field - developing skills that make you an unstoppable force.

So, go on, be that passion-fueled daredevil. Set goals like you're plotting world domination, take risks that'd make Evel Knievel blush, network like a pro social butterfly and find mentors like you're assembling a wise council of sages.

Keep that motivation rocket fueled, stay laser-focused on your goals, and be open to hard work and exploring your passion like a fearless adventurer.

Address Workplace Challenges to Avoid Irritability on Monday Morning

Alright, fellow workweek warriors, let's face those workplace demons head-on.

Here's eight ways on how to conquer those job-related hurdles and deal with performance anxiety at work:

1. Prioritize like a Pro

Think of your to-do list as a treasure map where X marks the tasks that'll make the biggest splash.

2. Delegate like a boss

Trust your comrades-in-arms with some tasks because you're not the lone hero on this quest.

3. Take breaks like a champion

Refresh your brain cells; you're not a robot. Try the Pomodoro Technique.

4. Set boundaries like a wizard

Make your work life and personal life play nice. Your time is sacred and you hold the wand.

5. Talk to your work buddies

Communication isn't just for office politics; it can solve mysteries, like why the office printer never works.

6. Hunt for feedback like a treasure hunter

Constructive criticism is your secret weapon for growth.

7. Summon your supervisor when needed

No, not with a pentagram and not to complain – just when you need guidance, like a trusty sage.

8. Know when to quit

And, here's the plot twist: Quitting your job isn't always a villainous move. Sometimes, it's like leaving a bad relationship.

It might seem scary, but it's often the hero's path to personal growth and ultimate happiness. So, don't fear the Q-word – embrace it when the time is right.

Remember, you're the master of your destiny and stress doesn't stand a chance when you've got the right tools.

If some of these strategies are too, "healthy," and don't suit you, check out these 15 Surprising & Unconventional tips to help you fight the Sunday Scaries.

Recognizing When to Seek Professional Help

If the Sunday Scaries are having a detrimental effect on your sleep or eating habits or if you are regularly absent from work on Mondays, consulting a mental health professional may be beneficial.

Cognitive behavioral therapy is one of the social anxiety treatments that may be helpful. Additionally, antidepressants or anti-anxiety medications may also be used but please consult a doctor first.

When intense anxiety becomes unmanageable on your own, seeking professional help becomes vital.

Mental health professionals can help identify the source of anxiety and provide effective strategies for managing it, as well as offering support and guidance in overcoming the Sunday Scaries.

Join us in de-stigmatizing mental health and making anxiety more approachable.