{"id":28330,"date":"2026-04-20T02:02:58","date_gmt":"2026-04-20T02:02:58","guid":{"rendered":"https:\/\/alertfinnews.com\/?p=28330"},"modified":"2026-04-20T02:02:59","modified_gmt":"2026-04-20T02:02:59","slug":"what-are-the-sunday-scaries","status":"publish","type":"post","link":"https:\/\/alertfinnews.com\/?p=28330","title":{"rendered":"What Are the Sunday Scaries?"},"content":{"rendered":"<div>\n<p>Vomiting. Loss of appetite. Depression. Shortness of breath. Insomnia. Wanting to keep on driving past work till you reach Mexico. These symptoms describe many Americans\u2019 Sunday afternoon as they stare down a 40-plus-hour workweek. They\u2019re known as the <em>Sunday Scaries<\/em>.<\/p>\n<p>Let\u2019s dig into why the Sunday Scaries are even a thing and what you can do about them.<\/p>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<div>\n<h2>What Are the Sunday Scaries?<\/h2>\n<p>The term <em>Sunday Scaries<\/em> was coined a few years ago, and it describes the panic that sets in on Sunday night as the last precious hours of your weekend slip away before a new workweek.<\/p>\n<p>Basically, the Sunday Scaries are a form of anxiety. My friend Dr. John Delony describes\u00a0anxiety\u00a0this way: \u201cThink of anxiety like a smoke alarm. It goes off when it detects a \u2018fire\u2019 in your life. The alarms sound when you feel like you\u2019re in danger or have an unpleasant emotion.\u201d And work might be setting off your anxiety alarms.<\/p>\n<p>Along with the others I mentioned earlier, common symptoms of the Sunday Scaries include:<\/p>\n<ul>\n<li>Panic attacks<\/li>\n<li>Increased appetite<\/li>\n<li>Racing heart<\/li>\n<li>Wanting to avoid work so badly you hope a disaster overtakes you<\/li>\n<\/ul>\n<p>All these symptoms are often accompanied by a sense of dread about future events and situations you can\u2019t control. And this experience is common\u201480% of Americans say they worry about their upcoming week on Sundays.<sup>1<\/sup>\u00a0Did you catch that?\u00a0<strong>80%<\/strong>!<\/p>\n<p>Folks, there\u2019s a better way to approach a new week. Let\u2019s look at it right now.\u00a0<\/p>\n<h2>Causes of the Sunday Scaries<\/h2>\n<p>The first step to beating the Sunday Scaries is figuring out why you have them. See if any of these five reasons seem familiar:<\/p>\n<h3>You\u2019re not doing the work you were made to do.<\/h3>\n<p>You might think\u00a0finding your passion\u00a0is a mythical quest, but trust me: It\u2019s possible. I believe you should wake up\u00a0<em>excited<\/em>\u00a0to go to work. But right now two-thirds of Americans aren\u2019t engaged at work.<sup>2<\/sup>\u00a0If that\u2019s you, it makes sense you feel dread and anxiety at the thought of Monday. If your work doesn\u2019t light you up, why would you be excited to show up to your job?<\/p>\n<h3>You\u2019re in a\u00a0hostile work environment.\u00a0<\/h3>\n<p>Nobody wants to work in an environment where discrimination, harassment and even abuse are the norm. Even a gossipy, cutthroat workplace with more drama than a reality TV show takes a toll. If you\u2019re in a hostile work environment, it\u2019s no surprise you get hit with the Sunday Scaries.<\/p>\n<h3>You\u2019re buried by your responsibilities.<\/h3>\n<p>Being overworked\u00a0will suck the life out of you. The key here is to figure out whether your workload problems are within your control or outside of your control. \u00a0<\/p>\n<ul>\n<li>If the problem is\u00a0<strong>your fault<\/strong>, you\u2019re probably saying yes to work when you should say no. Or you\u2019re not\u00a0managing your time well. Don\u2019t be afraid to sit down with your leader and ask for help prioritizing your work.<\/li>\n<\/ul>\n<ul>\n<li>On the other hand,\u00a0<strong>outside circumstances<\/strong>\u00a0might be dictating your huge workload. Maybe you\u2019ve been assigned too much, or you\u2019ve got a big project to tackle. Respectfully ask your leader something like,\u00a0\u201cI\u2019m having a hard time keeping up. If I had to pause a project or two, which ones can wait until later?\u201d\u00a0If nothing changes, it might be time to\u00a0move on\u00a0to a place that doesn\u2019t bury you in nonessential work.<\/li>\n<\/ul>\n<p>Quitting your job might be the right move. To help you out, my team and I created the free\u00a0Should I Quit My Job Quiz\u00a0to offer some clarity around this big decision.<\/p>\n<h3>Your work isn\u2019t valued.<\/h3>\n<p>Maybe your leader doesn\u2019t recognize your hard work, or celebrating wins isn\u2019t a part of your company\u2019s culture. Either way, feeling underappreciated will make it difficult to get juiced about your job. I\u2019m not saying you need endless pats on the back, but without any recognition, it\u2019s easy to feel like what you do simply doesn\u2019t matter.\u00a0That\u2019s when the Sunday Scaries can set in.<\/p>\n<h3>You\u2019re bored out of your mind.<\/h3>\n<p>Too much work can drain you\u2014but so can too\u00a0<em>little<\/em>\u00a0work. Without a healthy level of challenge,\u00a0you\u2019ll be bored, you won\u2019t grow, and you definitely won\u2019t look forward to Monday morning.<\/p>\n<h2>How to Beat the Sunday Scaries: 7 Practical Tips<\/h2>\n<p>Most of the causes I just listed involve you working the wrong job. In fact, this is the biggest trigger for the Sunday Scaries. If you want to beat this anxiety, you\u2019ll have to get serious about making some changes.<\/p>\n<p>This starts with understanding\u00a0how to get a job you love, then committing to the process it takes to get one.<\/p>\n<p>But finding your perfect job fit isn\u2019t always a guarantee you\u2019ll never face the Sunday Scaries again. You could be doing work you\u2019re wired for, but your boss or teammate could be more toxic than Chernobyl. And some people have formed a <em>habit<\/em> of stressing out over the coming week, no matter their job or who they work with.<\/p>\n<p>I want you to make intentional choices to win at work, whether you like your current job or you need a new one. So let\u2019s go over some super practical ways to ward off the Sunday Scaries.<\/p>\n<\/p><\/div>\n<div>\n<h3>1. Delete work-related apps from your personal phone.<\/h3>\n<p>Constant alerts and notifications\u2014even just seeing the app icon\u2014will keep you in work mode. Get rid of those office email and chat apps so you can unplug completely.<\/p>\n<h3>2. Overcome your fears.<\/h3>\n<p>You know what\u2019s at the root of your Sunday Scaries? Fear.<\/p>\n<p>The reality is, you can\u2019t fully eliminate fear. Even when you land the job you\u2019ve always wanted, new fears will pop up. The question isn\u2019t how to get rid of your fears\u2014it\u2019s how to\u00a0<em>overcome<\/em>\u00a0them.<\/p>\n<p>Here are three steps for overcoming your fears:<\/p>\n<ul>\n<li><strong>Identify the fear.<\/strong> Are your Sunday Scaries caused by a <em>who<\/em> or a <em>what<\/em>? Get clarity on the core issue(s) before moving on to the next two steps.<\/li>\n<li><strong>Deconstruct the fear.<\/strong> Thoughts like\u00a0<em>you\u2019re not good enough\u00a0<\/em>or<em>\u00a0you don\u2019t have what it takes<\/em>\u00a0are lies! You need to pick them apart and recognize the lies\u2014then push past them.<\/li>\n<li><strong>Refocus on the truth.<\/strong>\u00a0After deconstructing the fear, you can replace it with the truth. This is important because your beliefs determine your outlook on life. So choose to focus on the truth.<\/li>\n<\/ul>\n<h3>3. Change your mindset.<\/h3>\n<p>Speaking of focusing on the truth, your mind is powerful. Instead of getting stuck in a negative rut, change your perspective: Your current job is buying you time until your next opportunity, and you don\u2019t have to stay there forever.<\/p>\n<p>Trust me\u2014I\u2019ve been there. My day job funded my future work for\u00a0<em>nine years<\/em>.\u00a0It took a long time to get to where I am today, but boy was it worth it. Choose to look at your job as a stepping-stone to your next opportunity.<\/p>\n<p>In the meantime, find things to be thankful for right where you are. It will change your mood immediately. At the very least, your job is providing financial stability.<\/p>\n<p>And don\u2019t forget about the professional experience and friendships you\u2019ve formed with coworkers. Even the worst situations can offer something good with the right perspective.<\/p>\n<h3>4. Stop negative self-talk.<\/h3>\n<p>If you trash-talk yourself a lot about work, you\u2019re throwing fuel on the fire of anxiety. What you say to yourself about yourself is powerful and can keep you locked in a space of stress.<sup>3<\/sup><\/p>\n<p>Try replacing negative self-talk with something positive. If you tend to tell yourself something like, \u201cYou\u2019re bad at communicating,\u201d catch yourself and turn it into, \u201cI can do better, and I care about communicating well with people. That\u2019s a good thing.\u201d<\/p>\n<h3>5. Plan something to look forward to outside of work.<\/h3>\n<p>A fun activity or event doesn\u2019t have to be expensive or big. It can be as simple as watching an episode of your favorite show with your spouse, playing pickleball with your friends, or ordering takeout. You can plan this for Sunday night\u2014or even <em>Monday<\/em> night. That way you have something to look forward to <em>after<\/em> the day you\u2019re dreading the most.<\/p>\n<p>If you want to look forward to something professionally, try planning an opportunity to get experience without leaving your day job, like:<\/p>\n<ul>\n<li>Shadowing someone with a job you\u2019re interested in<\/li>\n<li>Attending an inspirational or industry-related event<\/li>\n<li>Launching your side hustle<\/li>\n<li>Working on a new skill to help you grow in your current job<\/li>\n<li>Finding a way to serve your community<\/li>\n<\/ul>\n<p>Being proactive helps you focus on what you\u2019re excited about instead of what you\u2019re anxious about.<\/p>\n<h3>6. Connect with someone.<\/h3>\n<p>Sometimes being alone can make anxiety feel worse. If you struggle with anxiety on Sunday nights, try scheduling time to hang with a trusted friend, or scope out a networking opportunity to move you toward your goals.<\/p>\n<p>Building relationships and meeting with potential connections will be a much better use of your time than letting the Sunday Scaries simmer.<\/p>\n<h3>7. Learn something.<\/h3>\n<p>If you\u2019re working a job you don\u2019t like, it\u2019s common to feel stuck. And that feeling will make your dread worse. But knowing you\u2019re working to get somewhere you\u2019re excited about can relieve that stuck feeling.<\/p>\n<p>Getting clarity on what it is you want to do\u2014and educating yourself on how to get there\u2014can relieve anxiety.<\/p>\n<p>Here are some practical things you can start doing this week:\u00a0 \u00a0<\/p>\n<ul>\n<li>Listen to podcasts featuring people you admire.<\/li>\n<li>Sign up for a webinar or class.<\/li>\n<li>Read books and articles about your industry.<\/li>\n<li>Get an online certification in your area of interest.<\/li>\n<li>Attend a workshop in your community.<\/li>\n<li>Take the first step to apply for college or trade school.<\/li>\n<\/ul>\n<h2>The Long-Term Solution for the Sunday Scaries<\/h2>\n<p>For most people, getting rid of the Sunday Scaries <em>permanently<\/em> means figuring out what they\u2019re meant to do. This can be a challenge, but I\u2019m here to help. Finding fulfilling work is not only possible\u2014it\u2019s what you <em>need<\/em> to do to kick this anxiety in the pants and look forward to your work.<\/p>\n<p>For help finding the career that\u2019s right for you, take my\u00a0Get Clear Career Assessment. This 10- to 15-minute assessment will help you clarify and verify your top talents, passions and mission. It will also give you customized results with the best roles and career options for <em>you<\/em>.<\/p>\n<p>When you learn more about the work you\u2019re wired for, it can help you walk away from the job that\u2019s making you anxious\u00a0and get one step closer to a job you love.\u00a0See ya, Sunday Scaries!<\/p>\n<\/p><\/div>\n<p>Read the full article <a href=\"https:\/\/www.ramseysolutions.com\/career-advice\/what-are-sunday-scaries\" target=\"_blank\" rel=\"noopener\" rel=\"nofollow\">here<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vomiting. Loss of appetite. Depression. Shortness of breath. Insomnia. Wanting to keep on driving past work till you reach Mexico. These symptoms describe many Americans\u2019 Sunday afternoon as they stare down a 40-plus-hour workweek. They\u2019re known as the Sunday Scaries. Let\u2019s dig into why the Sunday Scaries are even a thing and what you can<\/p>\n","protected":false},"author":1,"featured_media":28331,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[],"class_list":{"0":"post-28330","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Are the Sunday Scaries? - Alert Fin News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/alertfinnews.com\/?p=28330\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Are the Sunday Scaries? - Alert Fin News\" \/>\n<meta property=\"og:description\" content=\"Vomiting. 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