Why Do We Get The “Sunday Scaries”?

Written by: Sitara Nair

Have you ever felt anxious or scared on a Sunday night before a school day? Whether that upcoming Monday was going to be busy or relaxed, many still feel a sense of unease or depression. This feeling is often called the “Sunday Scaries” or the “Sunday Blues”. While the name sounds funny, the feeling itself can be very real and anxiety-inducing. Let’s learn a little about this phenomenon that often affects students and why the ends of weekends might be so scary for many!

This phenomenon is a form of anticipatory anxiety. Anticipatory anxiety means feeling nervous about something before it actually happens. On Sunday night, people may start thinking about Monday morning, homework, tests, meetings, chores, or social situations. Even if nothing bad has happened yet, the brain begins to imagine what could go wrong. This can make the body react as if the stressful event is already happening. For example, your body’s adrenal glands might flood your system with cortisol and adrenaline (hormones released by your adrenal glands (located on top of your kidneys) to activate the typical "fight-or-flight" response in your body.). You might feel a pit in your stomach, difficulty focusing, and an instant mental tally of your to-do list. Some experience racing heartbeats, headaches, and tension in one's neck/shoulders. Additionally, some might have trouble falling asleep or wake up throughout the night due to stress. 

As mentioned earlier, the “Sunday Scaries” might be due to elevated cortisol and adrenaline. Adrenaline is often referred to as the “body’s emergency alarm”. When your brain senses a possible threat, even if that “threat” is just an upcoming school day or another day of work, adrenaline can quickly prepare your body to react. This can make your heart beat faster, your muscles tighten, your breathing speed up, and your mind feel more alert. These symptoms align with what we know as “panic attacks”, and should be taken seriously, but rationally. The response is useful in real danger, but it can feel uncomfortable when the danger is only just a stressful thought about the upcoming day. Additionally, cortisol is a stress hormone produced by the adrenal glands. It helps your body wake up, handle stress, control inflammation, manage blood sugar, and keep energy available. Cortisol is normal and necessary. It usually rises in the morning, drops at night, and goes up during stress, illness, poor sleep, or intense exercise. Too much for too long can contribute to issues like trouble sleeping, weight gain, anxiety, high blood pressure, or blood sugar problems.

While the “Sunday Scaries” might feel too overwhelming in the moment, there are ways to cope. A good way to handle anticipatory anxiety is to work with both your body and your mind. By effectively grounding yourself in the present moment, reframing catastrophic and worrying thoughts, and addressing the response, you can really shift the anxiety away.  One great recommendation to manage anxiety is Somatic Regulation, which calms your physical fight-or-flight response using diaphragmatic (belly) breathing or progressive muscle relaxation. These physiological techniques actively lower your heart rate. Another recommendation is to challenge the thoughts you might be feeling. Think about why you are feeling a certain way, and replace that catastrophic thinking with neutral expectations. Finally, while taking action in the moment is important, preventative care is just as valuable. You should always prioritize the foundations of mental health, such as getting enough sleep, exercising to burn off adrenaline, or even just limiting caffeine. Mental health is very important, and anxiety is a real disorder that burdens many. It’s important to take these feelings seriously and work with yourself (or with others) to cope with any struggle.