What Are the Sunday Scaries? 9 Proven Ways to Overcome Them
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Understanding and Overcoming the Sunday Scaries: Causes & Solutions
What Are Sunday Scaries and Why Do They Affect So Many?
Do you feel anxious, stressed, or even tearful on Sundays as Monday approaches? You're not alone. This article explains exactly what the Sunday Scaries are, why they happen, and how to overcome them using nine proven strategies I’ve tested personally and discussed with others—ranging from mindfulness and scheduling to lifestyle and career changes.
I’ll also share my personal story of living with Sunday scaries for over twenty years, and how I—unexpectedly—made them disappear overnight. Now, instead of dread and anxiety, I feel genuine excitement and look forward to Monday mornings.
At The Good Life Journey, we write extensively about financial independence, early retirement, and lifestyle design. FIRE isn’t about “escaping life or work”—it’s about reclaiming agency over your time and designing a meaningful life. But let’s be honest: none of that matters if you’re stuck in a job you don’t enjoy and spend every weekend dreading Monday.
In a previous post, I shared how I recently quit my job before reaching full financial independence. I was not only experiencing the Sunday scaries—which I think most of us experience—but also long-term burnout. Balancing the responsibilities of a growing family with my career was proving to be very challenging. I decided to transition towards setting myself up as an independent consultant, hoping I could gain flexibility I longed for to design part-time work around my family, not vice versa. My goals were mainly to reduce hours, prioritize family, and detox from burnout.
It’s still too early to tell whether the transition will be successful in the financial sense, but I’m already 100% certain that it was the right move from every other angle. I am working fewer hours, have the ability to say no to projects I’m not interested in, and have experienced already a clear improvement in mental health—including saying completely goodbye to the Sunday scaries.
What Are Sunday Scaries and Why Do They Happen?
The Sunday Scaries are a common form of anticipatory anxiety that many people experience on Sunday evenings, triggered by the upcoming workweek. Perhaps you’d never heard of the term before, but I am sure you’ve experienced the feeling. It’s that unwanted, creeping sense of unease that begins subtly on Sunday morning and tends to intensify as the day goes on. Sometimes we get even more anxious, because we feel it is actually ruining part of our well-earned weekend.
Who gets the Sunday scaries? I think the answer is nearly everyone. From students facing exams, a difficult week, or just attending class, to professionals in demanding or disliked jobs, the feeling is surprisingly common. For many, it forms part of a predictable emotional pattern that is tied to either the stress of upcoming deadlines, meetings, or simply the return to routines we don’t enjoy.
For some, the feeling intensifies when there are many things outside of our control, as is the case with many types of jobs. This helps explain why so many people feel anxious for no reason on Sundays, even if the week ahead isn’t particularly stressful.
These feelings arise from what psychologists call “anticipatory anxiety”—our brain’s natural response to the stress and uncertainty of the upcoming workweek. As Sunday progresses, our minds inadvertently start focusing on the challenges and pressures of the week ahead, triggering a physical stress response. This can cause your body to release cortisol and other stress hormones, which can amplify the feelings of anxiety and tension.
Understanding that this is both a physiological and psychological response helps us realize that the Sunday scaries aren’t just “inside your head”, but are very real, measurable reactions to stress and uncertainty. Managing Sunday scaries is crucial, as anxiety significantly impacts overall happiness and mental wellbeing. It’s important to acknowledge that this is not something that is going to go away by itself.
Photo by Mart Production on Pexels.
Why Lack of Control at Work Triggers Sunday Scaries
The Sunday scaries often worsen when individuals feel powerless or lack control over their job schedules and workload. In many jobs, the schedule, workload, and priorities are dictated by others—most commonly managers or clients. This lack of autonomy can make the upcoming week feel overwhelming, because you perceive preparing yourself to face situations where you are not in control and where your inputs on decisions may be limited. This lack of control can make it feel like the Sunday scaries never go away, especially if your job consistently pushes you beyond your limits.
Additional factors like long commutes, strict deadlines, office politics, and job misalignment with personal values can increase the intensity of Sunday scaries. Moreover, a poor work-life balance can exacerbate these feelings, leaving little time to recharge, and increasing stress before the weekend begins.
The cocktail only gets worse when we combine these external pressures with other internal worries—whether it is about performance, expectations of others, or job security. The anxiety can become really intense and physically taxing. Chronic stress and burnout often amplify Sunday scaries, turning Sunday into the most stressful day of the week—sometimes even worse than Monday.
When taken to the extreme, it’s not uncommon to experience Sunday scaries as early as Saturday. This is unfortunate, because Friday evening becomes the only time of the week where you feel “mentally free”. Of course, this also happens to be the time where you are most exhausted from the work week.
In contrast, gaining control over your work schedule and projects can significantly reduce the impact of Sunday scaries. Choosing projects you work on, setting your own schedule, or working towards meaningful goals (as opposed to bullshit jobs) can diminish the feelings of anxiety. This is one of the reasons why so many individuals seek financial independence and flexible working careers—we are not just lazy or opposed to working, but prefer to reclaim control over our lives and reduce this anticipatory stress that can ruin the little time off we enjoy on weekends.
Many who live with chronic Sunday scaries aren’t just stressed—they’re quietly disengaged. When the dread becomes something routine and energy drops, it’s easy to see consider “quiet quitting”. Understanding that link can help you see whether the problem is temporary stress—or a deeper misalignment between your work and your values.
My Personal Journey Battling the Sunday Scaries
Since as long as I can remember, I’ve experienced the Sunday scaries to some degree. When I was a kid in school, I think this took a very mild form. I was a good student and, despite the long school hours (9:30 am - 17:30 pm, before extracurricular activities), actually enjoyed many of the classes and the overall school experience. But, of course, not as much as I enjoyed the free time on the weekends. So, this first exposure to the Sunday scaries was more a fear of running out of weekend time rather than an intense fear of the week to come.
Sunday scaries intensified somewhat during university. While there were, again, many things to look forward during this time, my engineering degree was challenging both in terms of content and schedule. Interestingly, I didn’t experience Sunday scaries at all during some of the different working stints I did during university, e.g., working at a sports store selling equipment or at a coffee shop—you guessed it—serving coffee.
I experienced strong Sunday scaries early in my career, and they persisted for years until recently when I made major lifestyle changes. I’ve worked in three different sectors with a variety of different roles—scientific publishing as an editor (focused on the management of the publication process), academia as a scientist, and in consulting, putting in practice some of the research skills for clients in a more practical context.
In all three situations and over more than a decade, I have experienced Sunday scaries that arose from different sources. In the first role, I think it was simply because I really disliked the job (it was boring and quite repetitive); in the second one, it was mostly due to the high expectations set—both by others and myself; finally, in the last one, it was mostly due to the high levels of stress and lack of control over my schedule that are commonly found in consultancy jobs.
But now, after a decade and a half, the Sunday scaries are suddenly gone…
Just enjoying Sunday, not thinking about next week. Photo by Elle Hughes on Pexels.
My Career Change: How I Beat the Sunday Scaries for Good
Today, I am completely free from Sunday scaries—this crippling anxiety no longer clouds my weekends. It is, of course, human to experience negative emotions now and then, including during the weekend, but they are no longer related to the upcoming workweek and tend to be much more intermittent and easier to deal with. I cannot stress how liberating it is to no longer experience this constant, creeping, heavy anxious feeling over a day and a half of the weekend.
Of course, this change is attributed 100% to quitting my job and pursuing an alternative path instead. Granted—I’m still in the earlier stages of this transition, but I already feel that the freedom to design work and life around my priorities—family, health, happiness—has been extremely liberating. Working for oneself as an entrepreneur (or solopreneur) and following your own agenda can be fulfilling in ways I did not anticipate. I’ve certainly not felt so motivated and excited to work in a very long time.
Besides the positive impacts on mental health and family time, this new transition has freed up more time to pursue other interests. I exercise very regularly now, spend more time in our garden, and started a sailing course. As you can see by the increase in blog articles since April, this change has also provided me with more free time for writing in the blog—which I love to do. I now experience the “Sunday bliss” and look forward to Monday mornings.
9 Proven Strategies to Defeat the Sunday Scaries
It’s important to realize that there’s no one-size-fits-all cure for Sunday anxiety—but these nine science-backed and experience-tested strategies can help to significantly reduce its impact. Many of these have worked for me. Try different combinations until you find what works best for you:
1. Practice mindfulness or meditation regularly.
Mindfulness practices like meditation, breathwork, and gentle yoga are scientifically proven to help regulate your nervous system, reduce stress hormones like cortisol, and bring calm to anxious Sunday thoughts. Just 10 minutes of daily practice can lower anticipatory anxiety and make your transition into the workweek smoother. I’ve used Headspace for years (no affiliate relationship)—while it’s no cure-all, it does builds resilience over time.
2. Explore Stoic philosophy to reframe your mindset.
Engaging with Stoicism can provide powerful tools to reframe anxiety. Practicing “negative visualization,” the “dichotomy of control,” and reflecting on your mortality might sound heavy—but they’re incredibly grounding. One of my favorite books is A Guide to the Good Life by William B. Irvine, a practical guide for would-be Stoics in today’s environment.
3. Plan something enjoyable for your Sunday.
Fill your Sunday with intentional enjoyment. Don’t just stay home—go for a hike, cook a favorite meal, meet friends for brunch, or revisit a hobby that gets you into a state of flow. When your mind is engaged in positive activities, it has less time to spiral into the Sunday scaries.
4. Try cold exposure or cold plunging.
Cold water exposure is a science-backed way to reset your nervous system and boost endorphins—a surprisingly effective way to fight Sunday scaries using physical rather than mental techniques. I’ve found it energizing and helpful in shifting both mood, focus, and perspective. Its feel-good benefits are not short-lived—like, say, going for a run—but actually last for many hours (even days) after the cold water exposure took place.
Although it’s not a magic fix either, it’s definitely worth a try for managing stress and rebalancing emotionally. Start with just a few seconds at the end of your shower and work your way up. I’ve engaged in active cold exposure for nearly two years now—not only cold showers, but ice baths, and weekly cold plunges in my local river all year round.
Cold water exposure can have very positive physical and mental health benefits. Photo by Yaroslav Shuraev on Pexels.
5. Lightly plan your week ahead to reduce uncertainty.
A short Sunday planning session can increase your sense of control. Spend 30–60 minutes reviewing your calendar, prioritizing tasks, and identifying key meetings or deadlines. This reduces ambiguity and prevents mental overload on Monday morning—and over time, it can help you start to reframe uncertainty as an opportunity for growth rather than something to fear.
6. Set clear boundaries with work communication.
Much of Sunday anxiety stems from vague or ambiguous expectations at work. When you're unsure about what exactly needs to be done—or how to approach a given task—your brain fills the gaps with worry. Proactively seeking clarity on your tasks, deadlines, and priorities with your manager during the week can drastically reduce the anxiety buildup on Sundays. When Monday feels structured instead of chaotic, your mind is more at ease.
7. Address the root cause of your anxiety.
Short-term tactics help, but if Sunday scaries are persistent and intense, dig deeper. Do you feel undervalued at work? Overwhelmed by your schedule? Misaligned with your role? If the job itself is toxic or draining, no amount of meditation will solve the core issue. Be honest with yourself about what needs to change—and consider whether you can design a work and life structure that not only resists stress but actually benefits from challenges and change.
8. Consider a career shift or redesign your work life.
This was the real breakthrough for me. I transitioned to self-employment after years of persistent Sunday anxiety—and the scaries disappeared overnight. Entrepreneurship, consulting, or part-time work can bring more sense of control, variety, and purpose into your career—especially when supported by a path to financial independence (FIRE). This kind of intentional redesign is exactly what FIRE at its best is about—not escape, but creating a structure that aligns with your values and goals.
9. Seek professional support if needed.
If anxiety dominates your weekends despite lifestyle changes, consider talking to a therapist or mental health professional. Chronic anticipatory anxiety is real—and help is available. Your mental health is your most valuable asset, and investing in it pays off in every part of your life.
Final Thoughts on Sunday Scaries—We’d Love to Hear From You
My own experience has shown that whether through career changes, flexible schedules, or simply mindful living, it’s possible to overcome the Sunday scaries and claim your weekends back. We should aim to look forward to Mondays instead of fearing them. If this is not the case, we’re doing something wrong.
We’d love to hear from you: Do you suffer from Sunday scaries? What do you think is triggering it and do you have any tips for others that may have worked for you in the past? Please share your thoughts and stories in the comments below!
🌿 Thanks for reading The Good Life Journey. I share weekly insights on money, purpose, and health, to help you build a life that compounds meaning over time. If this resonates, join readers from over 100 countries and subscribe to access our free FI tools and newsletter.
👉 New to Financial Independence? Check out our Start Here guide—the best place to begin your FI journey.
Check out other recent articles
Frequently Asked Questions (FAQs)
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The Sunday scaries are feelings of anxiety, dread, or stress that occur on Sundays as people anticipate the upcoming workweek.
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Nearly everyone experiences Sunday scaries at some point – especially those facing a challenging week, jobs with little control or autonomy, long commutes, or roles that don’t align with their values. It’s common when the upcoming workweek feels overwhelming or unpredictable.
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Sunday scaries typically begin in the afternoon and peak in the evening, but for some people, the anxiety can start as early as Saturday or linger into Monday.
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They are caused by anticipatory anxiety related to upcoming work stressors, lack of control, workload, poor work-life balance, and sometimes biological stress responses.
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Strategies include mindfulness, engaging in philosophy (e.g., setting a coherent philosophy of life), planning enjoyable activities, setting work boundaries, cold water exposure, and addressing root causes like job dissatisfaction or burnout.
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Sunday crying can be a sign of deep anticipatory anxiety or burnout related to the upcoming workweek and unresolved stress. Try the mitigation strategies outlined in this article and do not doubt to seek therapy and professional help.
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For some, quitting a stressful job to pursue more flexible, autonomous work can significantly reduce or eliminate Sunday scaries.
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If anxiety or Sunday scaries persist despite lifestyle changes and significantly impact your wellbeing, consulting a mental health professional is recommended.
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The term reflects the growing anxiety people feel on Sundays as they anticipate Monday. It's a mix of dread, stress, and loss of weekend freedom.
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While you can manage symptoms with routines and mindfulness, many find permanent relief only by changing their work environment or career path.
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