What Are Sunday Scaries?

Most people have felt it at some point: the quiet, growing sense of unease that begins late Sunday afternoon. You’re doing something relaxing, maybe spending time with family or catching up on a TV show, but in the background, your thoughts start drifting to Monday. Meetings, emails, responsibilities and it all starts building up before the workweek has even begun. This feeling is also known as the 'Sunday blues' or 'Sunday evening feeling', and is closely associated with anxiety and discomfort as the weekend tick comes to an end.

That feeling has a name: Sunday Scaries. Similar terms like 'Sunday syndrome' are also used to describe this phenomenon, highlighting how the Sunday Scaries manifest both psychologically and physically.

In simple terms, Sunday Scaries refer to the anxiety or low mood people often experience on Sunday evenings as they anticipate the return to work. These feelings often intensify in the late afternoon or last hours of Sunday as people transition from their personal lives to professional responsibilities. It’s not a clinical condition, but it is a very real psychological response. For many employees, it’s a weekly reminder that the weekend is over—and the pressure of Monday is on its way.

Why Sunday Scaries Matter in the Workplace

While the name might sound lighthearted, the effects aren’t. When your employees are ending their weekends with stress and dread, it can impact their sleep, their focus, and ultimately, their performance when Monday morning arrives. Sunday Scaries can lead to feelings of anxiety about one's job and even make symptoms of stress worse if not addressed. If Sunday Scaries are a pattern rather than an occasional feeling, they can be an early warning sign of deeper issues, such as burnout, dissatisfaction, or problems in workplace culture. Persistent Sunday Scaries may also be a sign of depression or dissatisfaction with jobs, and these feelings should not be ignored.

It’s something leaders and HR professionals should take seriously. Not just for employee wellbeing, but also because it affects productivity, engagement, and retention.

Impact on Mental Health

The Sunday Scaries aren’t just a fleeting feeling, they can have a real impact on your mental health, especially if they become a regular part of your Sunday night routine. That creeping sense of dread and anxiety as the weekend winds down can lead to feelings of overwhelm, self doubt, and even a sense of impending doom about the week ahead. If you find yourself feeling this way most Sunday nights, it could be a sign of a deeper anxiety disorder that shouldn’t be ignored. Prioritizing self care and reaching out for support are important steps in protecting your mental health. Remember, you’re not alone, many people experience these feelings, and help is available if Sunday night dread is taking a toll on your well-being.

What Causes Sunday Scaries?

Sunday Scaries can show up for many reasons, and often, it’s a combination of factors. Reviewing to do lists or a to-do list for the upcoming week can trigger negative thoughts and anxiety, making it harder to relax before Monday. Here are some of the most common causes:

Unclear Expectations for the Week Ahead

When employees don’t know what to expect on Monday, what their priorities are, which meetings are happening, or how their workload is shaping up, it can create anxiety. Structure reduces stress. A lack of it does the opposite.

Workload That’s Too Heavy (Or Too Unpredictable)

When people feel like they're constantly behind, or when they’re unsure how much more is coming their way, the weekend can’t offer full relief. They may spend Sundays thinking about unfinished tasks or upcoming deadlines.

Negative Work Environment

A difficult manager, lack of team support, or a culture where people feel undervalued—these are all strong contributors to Sunday night stress. If employees feel uneasy about returning to work, it's often less about the tasks and more about the atmosphere.

No Real Weekend Disconnect

If your team feels pressure to check email or stay available over the weekend, they may never fully unplug. That leaves them starting the new week without having properly recharged, which makes Sunday night especially draining.

Lack of Motivation or Purpose

When people don’t see meaning in their work or feel like their role doesn’t matter, they’re more likely to experience the Sunday Scaries. They’re not just dreading tasks—they’re struggling to find value in them.

Sunday Night Anxiety: What It Feels Like

Sunday night anxiety can feel like a heavy cloud settling in as the last few hours of the weekend slip away. You might notice a growing sense of dread about the week ahead, making it hard to relax or enjoy your free time. For some, it’s a restless feeling, your mind races with thoughts of upcoming tasks, and you can’t shake the fear of what Monday might bring. Physically, you might feel your heart beating faster or a knot in your stomach. Emotionally, self doubt and worry about the unknown can take over, making it tough to feel ready for the new week. If you find yourself counting down the hours until Monday with a sense of anxiety or fear, know that you’re not alone; this is a common experience for many people as the weekend comes to a close.

Sunday Evening Routine: Setting the Tone for the Week

Creating a calming Sunday evening routine can make a big difference in how you feel about the week ahead. Instead of letting anxiety take over, try setting aside time for activities that help you unwind and recharge. This could be as simple as taking a long walk, reading a favorite book, or practicing meditation to quiet your mind. Using Sunday night to plan for the upcoming week, like doing some grocery shopping, prepping meals, or reviewing your schedule, can also help you feel more in control and less overwhelmed. Prioritizing self care during these hours can ease the transition into the work week and reduce the negative effects of Sunday night anxiety. By making your Sunday evening intentional, you set a positive tone for the week and give yourself the best chance to start Monday feeling refreshed and prepared.

What the Sunday Scaries Can Signal to Employers

If Sunday Scaries are common among your team, it’s worth paying attention. While they may seem like a personal issue, they often reflect broader patterns within your organization. Here’s what Sunday evening anxiety might be pointing to:

• Employees are overwhelmed or overworked
• Communication and planning may be unclear
• Team morale or trust is low
• Work-life boundaries aren’t respected
• People don’t feel supported or heard

From an HR perspective, these are all areas worth reviewing, both to prevent burnout and to strengthen employee engagement.

What Can Employers Do About It?

Thankfully, Sunday Scaries are not inevitable. With thoughtful leadership and people-first policies, employers can help reduce the stress employees feel at the end of the weekend. Encouraging employees to incorporate fun activities, such as watching their favorite TV show or spending time with a friend, can help fight the Sunday Scaries. Here are several strategies to consider:

1. Create a Clear and Predictable Start to the Week

Structure helps reduce stress. Make Mondays more manageable by establishing a predictable routine. For example, share a team agenda or priorities list each Friday so employees know what to expect on Monday. This can go a long way in easing uncertainty.

2. Encourage True Time Off on Weekends

Make it clear that weekends are for rest, not catching up. Set the tone from leadership down; don’t send emails on Sundays if it can wait. If your workplace needs to be “always on,” consider rotation schedules to protect everyone’s downtime.

3. Offer Flexibility on Mondays

If possible, allow flexible start times on Mondays. For many employees, the pressure of getting into the office early adds to their stress. Even a 30-minute buffer can make a difference in how people feel heading into the day.

4. Foster a Positive, Supportive Culture

Psychological safety matters. When employees feel comfortable asking for help, raising concerns, or even admitting they’re feeling overwhelmed, they’re less likely to carry anxiety with them into the weekend. Managers play a critical role here: invest in training them to lead with empathy and communication.

5. Focus on Purpose and Autonomy

Give people context for their work. When they understand how their efforts contribute to the bigger picture, they feel more motivated and less anxious. Also, trust your team with ownership: micromanagement only adds pressure.

Building Resilience Against Sunday Scaries

Building resilience against the Sunday Scaries starts with understanding what triggers your Sunday night anxiety. Maybe it’s work anxiety, the challenge of switching from your personal life to work mode, or just the fear of the unknown that the new week brings. Once you identify the common causes, you can take steps to address them. This might mean spending time with friends or family to boost your mood, practicing mindfulness to stay present, or setting realistic goals for the week ahead so you feel more prepared. Self care is key, whether that’s exercise, relaxation, or simply giving yourself permission to rest. By focusing on what you can control and developing a growth mindset, you can reduce the impact of Sunday night dread and approach each week with more confidence and less anxiety.

How to Know If Your Team Is Struggling

Sometimes, Sunday Scaries are silent. Employees might not say anything outright, but the signs show up in different ways. Keep an eye out for:

• A pattern of slow starts on Mondays
• Higher-than-usual sick days or late logins
• Lack of engagement or low energy in Monday meetings
• Feedback about stress or unclear expectations
• Burnout or irritability midweek

Running regular pulse surveys can help surface these insights. Anonymous feedback is often the most honest. And if you use a people management platform like TalentHR, you can collect and track this data without adding extra admin work.

Sunday Scaries FAQs: What Employers Want to Know

Q: Is it really my responsibility if employees feel anxious on Sundays?

A: Yes and no. While personal stress management is important, employers shape the conditions people work in. If Sunday Scaries are common, it’s a cue to look at culture, workload, leadership, and communication.

Q: What’s one small change we can try right away?

A: Start sending out a weekly “What’s Coming on Monday” email each Friday. Outline meetings, key priorities, and any heads-up information. It helps employees end their week with a sense of control.

Q: Should I talk to employees about Sunday Scaries directly?

A: You don’t need to use that term, but you should ask how people are feeling about the start of the week. One-on-ones or feedback forms or pulse surveys are great places to do this. If they say they're feeling anxious, take it seriously.

Q: How do we support managers who may also feel the Sunday Scaries?

A: Provide them with tools to plan and delegate effectively. Give them autonomy to manage their teams in ways that reduce stress. Managers aren’t immune to anxiety, and if they’re stressed, that tension often spreads.