Sunday night. You sink into the couch, the glow of the TV a poor substitute for the warmth of the weekend that’s slipping away. A familiar knot forms in your stomach — the dread of the approaching workweek.
If you can relate, you’re not alone. A recent Solitaired study found that 69% of us feel that Sunday night anxiety, often called the “Sunday Scaries.” But what makes our Sundays so“scary? And how do we get out from under those new-workweek blues?
Workplaces Where People Struggle the Most
Though workweek anxiety is pretty pervasive, not all professions are created equal when it comes to the Sunday Scaries.
If you toil away in the world of professional services, you might be feeling that Sunday night dread more acutely. Legal services (78.8%), education and training (77.0%), and real estate (75.0%) topped the charts for industries where workers reported the most stress.
On the other hand, if your job has you creating masterpieces, entertaining the masses, or lending a helping hand, you might be feeling a little lighter on Sundays. The arts industry (58.95%), entertainment and recreation (59.1%), nonprofits and NGOs (59.1%), and retail and wholesale trade (61.1%) reported the lowest percentages of workers experiencing the Sunday Scaries.
There’s also a clear correlation between job satisfaction and Sunday night anxiety. A significant 91.5% of workers who are “very unhappy” at their jobs reported experiencing the Sunday Scaries, compared to a much lower 48.0% of workers who are “very happy” at work. What’s even more interesting is that unhappy workers start feeling that Sunday night dread earlier in the weekend, suggesting their work worries linger longer.
The study also found that nearly 1 in 10 workers resort to doing actual work-related tasks on Sundays to try and alleviate their anxieties. Maybe tackling a small email or two helps them feel a sense of control over the coming week. But it may do more harm than good in the long run, since healthy boundaries are key to preventing burnout.
States Where People Struggle the Most
Workers in wealthier states like Connecticut, Virginia, North Carolina, and New Jersey reported higher rates of Sunday Scaries. Could it be that with more money comes more responsibility, leading to higher pressure jobs and more workweek anxiety?
Conversely, states with more laid-back vibes like Arkansas, New Mexico, Maine, and Florida had lower percentages of workers experiencing the Sunday Scaries. Perhaps a sunny outlook and a better work-life balance contribute to a calmer Sunday state of mind.
Another interesting finding: 38.3% of U.S. workers reported both not having a regular Sunday routine and regularly feeling the Sunday Scaries. This suggests that establishing a relaxing Sunday ritual — a long walk, a quiet evening reading, or a cozy game night with friends — could be a powerful tool for combating Sunday night anxiety.
Finally, the study found that younger workers (82.0% of workers 18 to 27 years old) are more likely to experience the Sunday Scaries compared to older workers (59.6% of workers 44 and over). It could be that younger workers, being newer to their careers, have less experience managing work stress, or perhaps student loans and other financial pressures add an extra layer of anxiety.
How People Cope with the Sunday Scaries
So, what do we do when the Sunday Scaries hit? Most of us turn to passive activities like watching TV, listening to music, or browsing social media to try and soothe our anxieties. Though these activities can provide a temporary distraction, they don’t exactly help the root of the problem.
Over a third of workers (more than 1 in 3) engage in productive activities like cleaning or planning their week to combat the Sunday Scaries. This approach can be a great way to feel a sense of accomplishment and take control of the coming week, potentially reducing anxiety.
But we can’t all be perfect all the time — nearly 1 in 5 workers resort to alcohol or cannabis to cope with the Sunday Scaries. Another almost third of workers (30.5%) also indulge in heavy eating as a way to quell their Sunday night nerves. While comfort food and substances might offer a temporary escape, they aren’t the healthiest ways to cope.
A small percentage of workers turn to medication to manage their stress, using prescription or non-prescription drugs to cope with the Sunday Scaries. In addition to the potential health risks — meds like these should be managed by a doctor — this coping mechanism also suggests that some workers deal with unbearably high stress levels.
7 Stress Busters to Help Everyone Cope and Thrive(Opens in a new browser tab)
Some Final Thoughts
If you find yourself consistently battling Sunday night dread, it might be a sign you need to make a change. Consider talking to your boss about your workload, or even exploring new professional opportunities that align better with your interests and priorities.
It’s scary to consider a career change — but that temporary peak of stress might be better for you than going through the same Sunday anxiety like clockwork every week.
Remember, your well-being matters. Whether you stay in your current role or pursue a new one, use your weekend to prioritize activities that help you relax and recharge, whether it’s spending time in nature, exercising, or connecting with loved ones. Establishing a relaxing Sunday routine and creating healthy boundaries between your work and personal life can go a long way in reducing Sunday night anxiety.
And finally, if you find yourself struggling to cope with work-related stress on your own, don’t hesitate to seek professional help. A therapist can equip you with tools and strategies for managing stress and anxiety in a healthy way.
Here’s to a future with fewer Sunday Scaries and more happy Mondays!
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