You may not know it has a name, but you’ve probably experienced it—that creeping sense of dread that comes over you on Sunday night, as the prospect of going back to school or work looms closer. It’s called the Sunday scaries, and a survey found young adults are more prone to it than other age groups.
Uncertainty and fear around world events, plus the internal stress of trying to do their best at college or in the workplace, take a toll on young people. And arriving at the end of the weekend magnifies these feelings of anxiety.
What You’ll Learn
- What are the Sunday scaries, and why do they happen?
- Why are young adults more likely to experience Sunday anxiety?
- What can you do to cope with the Sunday scaries?
- When might Sunday scaries signal a larger mental health concern?
Quick Read
The Sunday scaries are feelings of anxiety or dread that arise when you anticipate the week ahead, often making it hard to enjoy the end of the weekend. While anyone can experience them, young adults may be especially vulnerable because of pressures related to school, work, identity, performance, and fear of failure.
Several strategies can help ease Sunday anxiety, including planning enjoyable activities for Sunday evening and Monday morning, getting enough sleep, writing down worries, unplugging from work or school, and making manageable changes to stressful routines. If anxiety extends beyond Sundays, interferes with daily functioning, or causes you to lose interest in activities you once enjoyed, consider seeking professional support.
What Are the Sunday Scaries and Who Gets Them?
Also known as “Sunday blues,” “Sunday syndrome,” and “Sunday evening feeling,” the term “Sunday scaries” first appeared in 2009 on Urban Dictionary. It’s definition there includes “typically characterized by lying in bed all day and both regretting past decisions and questioning your seemingly non-existent future.”
Mental health experts define the Sunday scaries a bit differently. They describe it as anxiety caused by negative anticipation of the week ahead, which puts people into a fight-or-flight state that prevents them from enjoying the last few hours of their weekend. A survey of 2,000 people pinpointed when the Sunday scaries kick in: 3:58 pm.
Young people struggle most with this phenomenon. A survey conducted in fall 2024 found that 74 percent of Gen Z respondents (those born between 1997 and 2012) experience Sunday scaries at least once a month. That’s a higher rate than any other age group.
What Causes Sunday Scaries Symptoms?
While there’s nothing new about dreading Monday morning, the state of the world has intensified Sunday scaries anxiety. Additionally, young adults face pressure to perform at work and in school, which can intensify that Sunday afternoon feeling of doom.
According to a survey, Gen Z is most stressed on Sundays about:
- The tasks they need to complete during the week (33 percent)
- Uncertainty about how the week will unfold (28 percent)
- Feeling burnt out and exhausted (20 percent)
- Not feeling ready for the week ahead (18 percent)
Why Are Young People More Vulnerable to Sunday Scaries?
Young adults are at a stage of life when they are still shaping their identity, honing their skills, and developing self-worth and self-confidence. As a result, accomplishments and approval at work or in school take on greater importance. Furthermore, young people often have an extreme fear of failure, believing that their success or lack of it says something fundamental about who they are and what their future will look like.
With all that on the line, it’s no wonder that young adults are more vulnerable to the Sunday scaries than any other age group. Moreover, when they graduate from high school or college, they may experience “summer scaries“—which can feel like Sunday scaries times 100.
8 Strategies for Coping with the Sunday Scaries
If you’re finding yourself dreading Monday morning every week, try these therapist-approved approaches for dealing with Sunday scaries anxiety.
1. Make plans for Sunday evening and for Monday morning
To avoid falling into Sunday scaries mode, schedule a fun self-care activity in the late afternoon or early evening on Sunday—like a yoga or meditation class, a run or hike, a museum visit, or dinner with friends.
If possible, add something to your Monday-morning schedule to look forward to—like coffee with a colleague or classmate, a brainstorming or group study session, a walking meeting, or, at the very least, a 15-minute break to go outside and get some fresh air.
2. Get a good night’s sleep
If you wake up at night dreading Monday, keep a notebook beside your bed so you can write down any random to-dos or priorities that pop into your head. Or journal about the Sunday scaries that are keeping you up. Writing down your fears and worries can help you get some perspective on what’s real versus what you’ve exaggerated.
3. Consider what you can change about your week—and life
If your Sunday scaries anxiety is based on actual threats you face at work or in school, versus imagined threats or fear of what might happen, explore what you may be able to change to address the issues that are causing you stress. Could you talk to your supervisor or academic advisor about shifting your schedule, environment, or workload? Sometimes we get so used to being anxious that we forget even small changes can make a big difference in quality of life at work or in school.
4. Remember why you want to show up on Monday
What do you value and appreciate about your job or academic pursuits? Why did you choose this path in the first place? What are you learning that will help you accomplish your next goal? Once you’ve revisited those positives, write yourself a note or create a shorthand phrase that you can easily bring to mind when you’re feeling Sunday stress.
5. Unplug over the weekend
Especially if you’re working remotely, you might feel tempted to stay on top of things by glancing at emails or doing a few catch-up tasks. But checking out entirely will help you revitalize and rebuild energy for the work week. You might even find that you’re looking forward to getting back to a project once you step away from it for a while.
6. Try doing a “Bare Minimum Monday”
Bare Minimum Mondays are just what they sound like—easing slowly into the workweek rather than jumping in feet first. For example, schedule meetings for later in the week, or choose easier projects to warm up with on Monday morning. However, use Bare Minimum Mondays sparingly, as they have both pros and cons.
7. Limit your alcohol and drug use
Partying over the weekend can make Sunday scaries symptoms worse by diminishing your physical and emotional stress resilience. If you spend most of Sunday getting over a hangover (and the hangxiety that comes with it), you’ve lost half your weekend. And you’re also less likely to feel ready to face work or classes on Monday morning—not to mention the other negative effects of substance use.
8. Connect with others who don’t like Mondays
Since so many young people dread Monday, chances are you’ll find a few in your friend group. Maybe you can create a Sunday scaries support group that meets for Sunday afternoon activities or shares anxiety-relieving tips. You could even start a Monday-morning text or Slack thread filled with encouragement. Knowing that you’re not alone makes the Sunday scaries, like everything else, easier to bear.
Are You Just Dreading Mondays? Or Is It an Anxiety Disorder?
Dreading Mondays is a common experience. Even when you feel great about work or school, it can still be hard to leave the freedom of the weekend behind—especially when it’s over too soon because you’ve spent most of it catching up on rest, laundry, grocery shopping, and all the other tasks that come with “adulting.”
However, it’s important to recognize when the Sunday blues are actually a symptom of an anxiety disorder or another mental health issue. It’s essential to seek help if:
The scaries persist beyond Sundays
- Feelings of anxiety have become more severe
- You’re unable to function well at work or in school
- You are relying on alcohol or drugs to cope with the anxiety
- Work or academic projects that you used to enjoy no longer give you satisfaction or enjoyment.
Support for Sunday Scaries and Mental Health in Minnesota
Sunday scaries can feel overwhelming, even if you do enjoy your job, education, or other activities. If anxiety is affecting your daily life, services can help manage symptoms and give you the tools to feel confident in the week ahead.
PrairieCare offers a full range of services and programs to meet the needs of people of all ages. Our compassionate teams provide care in the Twin Cities, Mankato, and Rochester.
Call our team at 952-826-8475 to get your questions answered and discuss options for you or a loved one. You can also request a complimentary screening by using the form linked below.
FAQs
Why do I feel anxious on Sunday nights but not during the week?
- Sunday scaries can happen when you anticipate the demands, uncertainty, or stress of the week ahead. The end of the weekend can magnify these feelings, even if you generally feel fine during the week.
How to stop Sunday Scaries?
- Try planning something enjoyable for Sunday evening or Monday morning, unplugging from work or school over the weekend, getting enough sleep, and identifying changes that could reduce stress during the week. Connecting with others can also help.
Is Sunday night anxiety a sign of an unhealthy work environment?
- Not necessarily. Sunday anxiety can happen even when you enjoy your job or school. However, if your anxiety is tied to specific stressors at work or school, consider what changes to your workload, schedule, or environment might help.
How to tell if Sunday Scaries are actually an anxiety disorder?
- Sunday scaries are common, but they may signal a larger mental health concern when anxiety persists beyond Sundays, becomes more severe, interferes with work or school, or causes you to lose interest in activities you once enjoyed.