Do You Suffer from Sunday Scaries?

To watch the extended YouTube version of this article, click here.

To listen to the audio version, click here.

In today’s article, we’ll explore the psychological roots of what’s often referred to as Sunday Scaries or, as I prefer to call it, Sunday Dread: that overwhelming feeling many of us get when thinking about going to work the following day.

We’ll take a look at the connection with toxic work environments (and toxic bosses) and feeling unsatisfied with our careers.

In the extended YouTube version of this article, I discuss nine actionable strategies for overcoming Sunday Dread. Click here to watch.

Introduction

If you’ve ever found yourself dreading Monday morning to the point where your Sunday is overshadowed by anxiety, you’re not alone.

This phenomenon of Sunday Scaries affects people across all professions and life stages. It’s something that I suffered from and sometimes still have echoes of due to a severe case of workplace bullying that I suffered over a decade ago that I’ve discussed in previous articles.

I would begin to feel physically sick around 4.00 pm on a Sunday, and it would gradually get worse and worse as the day wore on and as my anxiety heightened.

While it’s natural to feel some hesitation about transitioning back to work or responsibilities after the weekend, especially after a holiday or vacation, when these feelings become overwhelming, they can damage one’s mental and physical health and overall well-being.

Understanding why this happens and knowing how to address it can help you reclaim your Sundays and approach the week calmly and confidently.

Why Do We Dread Monday Morning?

1.????? Toxic Work Environments

The most significant contributor to Sunday dread I see in my coaching practice is a toxic work environment.

This can include dealing with a boss who micromanages, undermines your efforts, fails to provide support or a work colleague who bullies and constantly tries to manipulate or intimidate you.

If your organisation's culture prioritises profits over people, fosters unhealthy competition, disregards employees’ well-being, or has someone constantly out to get you, it’s no wonder you feel a sense of dread as Monday approaches.

Your nervous system will be constantly on high alert, causing hypervigilance or an overactive stress response.

2.???? Values Misalignment

When one's personal values conflict with those of one's manager or the broader organisation, this can create a sense of inner turmoil.

For example, if you value collaboration but work in a cutthroat environment or prioritising ethical practices but your company does not, these discrepancies can lead to ongoing dissatisfaction and stress.?

We refer to this as Cognitive Dissonance. An example is a worker who deems their company's practices unethical but stays for financial reasons. Due to conflicting personal values and actions, they may experience discomfort and, ultimately, burnout.

I frequently see this in my coaching clients when they get a new manager, or their organisation is taken over, and the values of the new regime no longer match those of my client.

It becomes a case of right job, wrong company. Incidentally, where your values don’t or no longer match those of your immediate manager or the broader organisation, in my extensive experience, you’re never going to be happy. In fact, worse than that, unaddressed, it often leads to burnout.

3.???? A Shift in Mood and Routine

Even in less extreme circumstances, the transition from the relative freedom of the weekend to the structure and demands of a workweek can trigger a significant mood shift.

However, this is amplified in a toxic environment, where every return to work feels like stepping back into a harmful space.

Your nervous system cannot differentiate between a toxic environment and you being under physical attack. It literally believes you’re in mortal danger and your survival is under threat. That’s why it feels so bad.

Your nervous system is trying to get you to run away, fight or freeze. Freeze in this scenario typically looks like calling in sick, procrastinating or a complete lack of motivation.

4.???? Psychological Patterns and Trauma

Negative past experiences, such as being reprimanded unfairly or feeling constantly undervalued at work, all the way through to extreme cases of workplace bullying, can leave lasting scars.

Even if you’ve changed roles or companies, the emotional imprint of these experiences can resurface, making Mondays particularly anxiety-inducing.

As I’ve mentioned, I went through a particularly bad experience of workplace bullying over 16 years ago now, and occasionally, particularly if I haven’t been taking good care of myself or if I’ve had a particularly difficult week the previous week) I find that the same trauma can resurface, and I wake up feeling anxious on a Monday.

Of course, I know how to deal with it now, but it’s unpleasant all the same.

The Impact of Sunday Scaries on Mental Health

When left unchecked, Sunday Dread can significantly affect your well-being as well as your relationships. It may manifest as:

1. Increased Anxiety

Persistent worry about the upcoming week can lead to physical symptoms like a racing heart, restlessness, or difficulty sleeping.

2. Mood Swings

You may feel irritable or downcast, making it hard to enjoy the remainder of your weekend. This can put a strain on your relationships, making things feel even worse.

3. Fatigue

Poor sleep on Sunday night can leave you feeling exhausted as you start your week, perpetuating a cycle of low energy.

4. Burnout

Over time, chronic dread of Mondays in a toxic work environment can contribute to burnout, reducing your motivation and overall performance as well as your physical wellbeing.

The Wrap-up

Dreading Monday morning to the point of ruining your Sunday is a clear sign that something in your life needs attention.

Whether you address workplace toxicity, reevaluate your career, or simply adopt healthier habits, there are actionable steps you can take to reclaim your weekends and approach the week with a positive mindset.

Remember, it’s okay to seek help and make changes when needed. Your mental health and happiness are worth prioritising. With the right strategies and support, you can transform Sunday Scaries into a time of peace, preparation, and even joy.

What Next?

Again, in the extended YouTube version of this article, I discuss nine actionable strategies to overcome Sunday Scaries. Click here to watch.

If there are any subjects you’d like me to cover in upcoming content or if you'd like coaching support with anything I discuss in my videos or articles, please DM or email me at [email protected].

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