Coping with Sunday Scaries: How to Turn Sunday into a True Rest Day

Understanding Sunday Scaries, or anxiety on Sunday evenings—can it lead to depression? Explore the causes along with treatment methods and ways to prepare mentally for a happy Monday morning starting fresh.

Have you ever felt a heavy, anxious sensation on Sunday afternoons as worries about Monday's work begin to overwhelm you? This feeling is called "Sunday Scaries," a mental condition affecting working adults worldwide. Left unchecked, it can accumulate into chronic mental health issues. Let's understand its causes and proper coping strategies to reclaim joy in your days off.

What are Sunday Scaries? Why do we feel "down" every Sunday evening?

Sunday Scaries, sometimes called Sunday Blues, is anxiety occurring in the late afternoon or evening on Sundays when thinking about Monday's tasks and responsibilities. According to the American Psychological Association (APA), this is not a psychiatric disorder but a stress response (Anticipatory Anxiety) affecting both body and mind.

Common symptoms of Sunday Scaries

• Feeling restless and experiencing a racing heart
• Insomnia or restless sleep on Sunday night
• Stomach ache, headaches, or muscle tension
• Difficulty concentrating on the present due to worrying about the future (Monday)

Can Sunday Scaries lead to "depression"?

This is a concern for many. Although Sunday Scaries is a temporary stress, if it occurs continuously and severely, it may indicate bigger issues such as

• Burnout Syndrome: Work-related exhaustion that prevents recovery even during days off
• High-Functioning Anxiety: Hidden anxiety causing constant readiness and alertness
• Connection to depression: If feelings of "downness" persist beyond Monday morning, accumulating into hopelessness, lack of motivation, or affecting relationships, it may develop into depression, warranting consultation with a specialist.

How to prevent and effectively treat Sunday Scaries

Managing this anxiety requires addressing both "work systems" and "mental systems" as follows:

1. Write a "To-Do List" starting Friday

Clearing pending tasks or listing next week's duties in advance helps the brain stop lingering in "unfinished mode," making your Sunday feel lighter and more relaxed.

2. Adjust Sunday evening activities

Instead of letting Sunday evening be a time of waiting for Monday, create relaxing activities like watching a favorite movie, cooking your own meal, or soaking in warm water, so the brain learns that Sunday is a "reward day."

3. Practice mindfulness and breathing exercises

When anxiety strikes, practice deep breathing or short meditation to bring your mind back to the present, reducing distractions about unanswered emails or upcoming meetings.

Sunday Scaries is a warning from your body that you may be carrying excessive stress. Although it is not immediately depression, ignoring these feelings can lead to long-term mental health problems. Planning work and prioritizing quality rest are key to overcoming the "Monday fear" steadily.

Sources:Cleveland Clinic,Healthline