Got the ‘Sunday scaries’? Here’s how to combat that looming sense of dread

That familiar sense of anticipatory anxiety that often creeps in as the weekend draws to a close is a widely recognised phenomenon.

The pervasive feeling of uneasiness is commonly known as the ‘Sunday scaries’.

While they are a common experience, they are not a formal medical condition, Arden University senior lecturer in psychology Dr Ashleigh Johnstone says.

“It’s not something that a doctor would diagnose, however, it is a phenomenon that many people have experienced in some form,” she says.

She describes it as “a feeling of apprehension, or that nervous energy that many people experience at the weekend as they start looking ahead to Monday”.

This apprehension can trigger the body’s natural fight-or-flight response as the amygdala starts treating the feelings as a potential threat.

“Our amygdala isn’t always sure whether something is a ‘real’ threat and so it’s safer for it to assume a threat and trigger the response, rather than assuming something isn’t a threat when it is,” Dr Johnstone says.

”The fight-or-flight response can trigger releases of adrenaline and cortisol. The adrenaline is released pretty quickly which is why we can get that sudden on-edge, jittery feeling, whereas the cortisol comes a little bit later to keep us on high alert.”

This hormonal cascade explains the physical sensations associated with the end-of-weekend dread.

Signs your ‘Sunday scaries’ might be out of control

When the feeling of dread starts having a tangible impact on your life, that is a red flag.

“If it’s getting to the point where you’re not sleeping properly, you’re avoiding doing things at the weekend and are turning down opportunities because you’re so worried about the upcoming week, you might want to reach out for support from your loved ones or speak to your GP to check there’s not something more serious going on,” says Dr Johnstone.

If the Sunday scaries are having a significant impact on your social life, mental health and overall wellbeing, here are some ways to manage it.

Have a think about the cause

“The first step is to figure out what the cause of it is, because if you are aware of what is causing the overwhelm, then you can start thinking of ways to tackle it yourself or with the help and support of others,” says Dr Johnstone.

The psychology lecturer outlines three potential causes.

“Firstly, when you’ve got a busy, intense week coming up, you often start to focus on it so much that you don’t get enough rest at the weekend, which means things like tiredness and stress will impact you more,” explains Dr Johnstone.

“Secondly, if you feel a lack of control about your job/life, that can lead to a sense of apprehension because you don’t necessarily know what’s next.

“Then thirdly, sometimes the Sunday scaries are a result of a specific thing that is coming up that you feel anxious about. For example, there might be a big presentation coming up and you might not feel confident about your presentation skills, and are letting that inner critic take over, which builds that apprehension further.”

Question the thoughts

“Although our brains are fascinating … they’re not infallible,” says Dr Johnstone.

“Sometimes our brain tells us things that are just mean or aren’t correct.

“It’s important to be aware of that so that you’re able to start questioning these negative thoughts and ask yourself, is this actually true? Sometimes when you say these thoughts out loud, you realise how ridiculous they sound.”

Write the thoughts down

“Sometimes writing things down can help get it out of our brains into something tangible which can help us process it better,” says Dr Johnstone.

Ease yourself into Monday

“Personally, on a Monday morning I block out my calendar between 9am and 10am which means no one can surprise me on a Monday morning with any tasks, and it also means that I know that I will always have a gentle start to a Monday,” shares Johnstone. “Similarly, on a Friday I think about how can I either end a task or leave it in a state where there’s really clear instructions for me to pick up again on Monday so that it doesn’t creep into my weekend.”

Look for opportunities to upskill

“If you feel nervous about something, like a presentation, look at it as an opportunity to upskill,” says Dr Johnstone.

“If you work on that skill by going to classes or by practising with friends, your confidence in that skill will start to increase, which will reduce any self-doubt.”

Do some meal prep

“You might want to spend some time at the weekend batch cooking, so that you know that you’ve got nice, healthy meals for the upcoming week,” says Dr Johnstone.

Practise mindfulness

“For some people, mindfulness is sitting down quietly in a room and focusing on their breathing, but for someone else it might be colouring or baking,” says Dr Johnstone.

“There are lots of different ways to practice mindfulness, but the most important thing is to do something that brings you to the present moment, where you can focus solely on what you’re doing, rather than trying to juggle everything.”

Create positive associations with Mondays

“Think about what brings you joy and find a way to bring that into your Monday,” recommends Dr Johnstone. “For example, you could stop off at your favourite coffee shop and grab your favourite drink every Monday morning.”

Carve out time to unwind

“Anything that brings you a sense of peace or helps you say goodbye to the previous week is really beneficial,” says Dr Johnstone.

“For example, you could have a bubbly bath every Sunday evening or have Sunday lunch with your family.”