Sunday scaries? Here’s how to make your Sundays softer

ARTICLE

01 September 2023

3 min read

Wellness

A recent study found that two-thirds of British people suffer anxiety before returning to work¹ and a similar US survey found four out of five respondents experienced an elevated sense of dread on Sundays². Plus, City of Melbourne data showed an eleven per cent drop in the number of pedestrians passing through the Flinders Street Station on Monday mornings compared with a typical post-lockdown weekday.³

From weekend emails to unfinished tasks and blurred boundaries, the Sunday scaries are a real thing. Many of us have felt them – but what causes them? And what can we do to make our Sundays softer so that come Monday morning, we’re ready for a happy and healthy week.

First up, what are the Sunday scaries?

The ‘Sunday scaries’ or ‘Sunday night blues’ refer to a type of anticipatory anxiety that affects the body both physically and mentally. This phenomenon often takes the form of mental preoccupation with the week ahead, as well as feelings of dread, nervousness and difficulty sleeping.

If you’re thinking I’ve felt that before, you’re not alone. Here’s our Softer Sunday’s toolkit to help you banish the Sunday scaries and ease yourself into the week.

1. Prioritise rest

To help rewire our brains association of Sundays with anxiety, we can schedule things that make us feel good at the end of the weekend. This way, Sundays become a day we can look forward to. For many, using Sundays to rest or finally find that ‘me’ time, could be the perfect self-care routine to round off a busy week.

Use your Sundays to wind down so you get a better night’s sleep and have a more energised Monday.

2. Keep your work emails closed

A University of Exeter study found that the Sunday scaries were more present among people who frequently checked their emails during the weekend, had tasks left over from the previous week, and had unrelenting expectations of themselves. Plus, the rise of home working has blurred the boundaries between work and the rest of our lives.

Keep your Sundays for yourself and save the emails for the working week. You can also schedule time on a Monday morning to prepare for the day ahead⁴.

3. Opt out of negative cycles

Research⁵shows that how we think and speak to ourselves has a powerful impact on our mental and physical health, including managing stress. And Sundays are no different. If we experience constant negative thoughts about the week ahead, it’s hard to hear anything else. We believe our self-talk and assume how we feel in the moment reflects reality. But that’s not always the case.

Choose kinder words on Sundays. “I hate my commute” could turn into: “I have a long commute, but it’s my audiobook catch-up time.”

4. Do what fulfils you

Another approach to beating the Sunday blues is changing how you think about the weekend. One US study⁶ found that people who treated their weekend as a mini holiday and used it as an opportunity to do things that fulfil them, found themselves more satisfied on Sundays and motivated on Mondays.

Find what fulfils you and use your free time during the weekend for enriching activites.

5. Reclaim your Mondays

Finally, research⁷ suggests that we dread Mondays because we have lower levels of autonomy (we feel we can’t do what we like) compared to the weekend (when we feel like we can do what we want).

Consider making some small changes to make your Mondays feel good, like meeting free Monday mornings, setting up a lunchtime date with a colleague whose company you enjoy or setting aside unstructured time to spend how you like.

Making your Sundays a little softer with these small changes could help relieve you of the Sunday scaries sensation and make the end of your week a happier and healthier time for your wellbeing.

Footnotes

^{1 https://www.theguardian.com/society/2022/oct/09/sunday-scaries-two-thirds-of-britons-suffer-anxiety-before-return-to-work}

^{2 https://www.thesleepjudge.com/sunday-scaries/#%25-of-people-who-experience-anxiety-on-sunday}

^{3 https://www.smh.com.au/lifestyle/health-and-wellness/i-m-not-ready-to-let-go-of-my-sunday-blues-life-hack-20210414-p57j7w.html

4 https://business-school-expertise.exeter.ac.uk/banishing-the-sunday-night-blues/}

^{5 https://selfcontrol.psych.lsa.umich.edu/wp-content/uploads/2014/01/KrossJ_Pers_Soc_Psychol2014Self-talk_as_a_regulatory_mechanism_How_you_do_it_matters.pdf}

^{6 https://journals.sagepub.com/doi/pdf/10.1177/1948550620916080?casa_token=FoXlWkCM6uEAAAAA:bSYiXn4YZPYb9fvxJnrU0aDCjpszpxGp6SHMqMNLkljSN8eEXaN525p2xWB6_e6tgnqESal6nL8

7 https://journals.sagepub.com/doi/pdf/10.1177/0146167200266002?casa_token=1pcyEFd_cmQAAAAA:f-dZSHj7WbEafi4C263bCvNwyXnALHzwJFwG--38GeXSnzWOlK22im34IwOSHIcu5f0Ze_w_8TA}

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstance

Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.

Share

This inspirational content is brought to you by AIA Vitality

AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.

Stay in touch

Thank you!

Sign up to receive a monthly email featuring articles on health and wellbeing to help you live a healthier, longer, better life.

You have registered for the Content Hub newsletter with all our latest articles on health and wellness information for a healthier, happier and longer life.

First name *

This field is required.

Last name *

This field is required.

Email address *

Must be valid email.

I have read and understood AIA Australia’s privacy policy. I acknowledge and consent to the collection, use and disclosure of my personal information as detailed in the privacy policy.

Please agree with above statements