Dreading your alarm? Why there's no escaping the 'Sunday Scaries'

Rather than feeling like another day of rest, Sundays can serve as a harsh reminder that there's another work week ahead. But does that mean workers have to accept the "Sunday Scaries" as part of their weekend routine?

Kickresume surveyed over 2,000 workers, revealing that 70% of professionals experience anxiety at the end of their weekends. In fact, 39% admitted that they have taken sick days due to the severity of their anxiety, 42% say they have trouble sleeping and 9% report having panic attacks. While it may seem safe to assume that a majority of these professionals hate their jobs, that's not necessarily the case. Sixty-eight percent of respondents report feeling somewhat happy with their jobs, according to Kickresume. 

"This something most people are familiar with — this feeling of anxiety or even dread at the end of the weekend," says Martin Poduška, career advice writer at Kickresume. "Even if we have good jobs, amazing bosses and so on, we are afraid to come back to work on Monday." 

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According to Kickresume, the Sunday scaries are motivated by a general lack of control workers feel they have over their coming week. Thirty-six percent of respondents said their anxiety is driven by uncertainty surrounding their tasks for the week, 35% said they are worried about unfinished work they need to complete and 33% are stressed about their to-do list for Monday. Another 33% are afraid of failing. 

"This implies a lack of clear communication about expectations," says Poduška. "If bosses would like to alleviate these feelings, they can ensure they set clear expectations and give clear feedback."

Poduška points out that 26% of respondents cited their boss' behavior as a factor in their Sunday anxiety, which was lower than he expected. Still, Poduška advises leaders to have open lines of communication with their team so they know when a colleague may need extra support. 

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Kickresume also found that the Sunday scaries manifest differently between generations. Gen X workers are more likely to report having trouble sleeping and feelings of irritability, while Gen Z is more likely to experience physical symptoms like headaches. Millennials had the highest number of workers reporting panic attacks, at 30%. This serves as a reminder to employers: The Sunday scaries isn't a new phenomenon just impacting young workers, underlines Poduška. 

Workers are also trying to cope. Kickresume found that 72% of respondents try to grapple with the Sunday scaries by working on the weekends to get ahead. Meanwhile, 40% of workers said they find solace in binge-watching comfort shows, and 32% try to head to bed early or work out to battle their nerves. 

"People turn to things that help them not think too much on Sunday night," says Poduška. "So they turn on their favorite TV show or have a glass of wine."

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While most workers surveyed are content with their current roles, they do believe their employers can do something to lessen Sunday scaries. Half of respondents said employers should encourage more work-life balance, 44% said leaders should strive to be better communicators, 40% want the option to work remotely and 39% want four-day work weeks. 

"Flexible work hours are key," says Poduška. "They don't have to commute every day; they can take five minutes to start their laundry — they can manage their life outside of work instead of doing everything after coming home. That can make people feel very anxious about their week."