When the ‘Sunday Scaries’ Aren’t Just About Sunday Anymore

Mackenzie Waldron is a writer focused on ensuring workers have the information and resources they need to thrive. She explores topics that surface on Empower Work’s free, confidential text line and brings research-backed approaches to support you.

It usually starts on Sunday afternoon. You’re trying to enjoy your weekend, but a familiar dread begins to creep in—a heavy, overwhelming feeling you just can’t shake.

That’s the ‘Sunday Scaries’—the anxiety many people feel as the weekend winds down and the workweek looms. It’s a real and common experience, often tied to stress about deadlines, meetings, or difficult dynamics at work.

But here’s what we’re hearing more and more at Empower Work:

The Sunday Scaries aren’t just showing up on Sunday anymore.

People are feeling anxious all the time. For some, the “Scaries” never go away. They’ve become a constant hum of work-related anxiety that clouds everything else.

As one Empower Work help seeker shared:

“I get the Sunday Scaries. I think about the job 24/7 [and] it is extremely hard to decompress.”

When Sunday Scaries Become Everyday Anxiety

The Sunday Scaries used to be a signal that you needed a little more rest, or a reminder to set boundaries.  But when you're in a toxic work environment, struggling with job insecurity, or facing burnout, it becomes something more serious—and more constant. It becomes everyday anxiety. 

We hear from people every day who describe:

• Being micromanaged or ignored

• Experiencing bias or microaggressions

• Feeling stuck in roles that are undervalued or underpaid

• Dealing with unstable hours, unclear expectations, or unsafe conditions

In these situations, the anxiety doesn’t wait for Sunday. It shows up during your commute, at night when you're trying to sleep, or even mid-conversation with friends or family. It’s not just Sunday anymore—it's every day.

Remember, your work situation doesn’t have to be intense or toxic to cause anxiety. Sometimes it’s simply that you don’t enjoy your job and feel stuck—which is a valid reason to feel the way you do.

What Can You Do?

If you’re feeling anxious about work more days than not, you’re not alone—and you don’t have to face it alone. Here are a few steps to take:

1. Identify The Source

Start by identifying the source of your stress. Is it a specific occurrence? A toxic interaction? An unsustainable workload?

Write down what’s weighing on you. Sometimes just seeing the issue more clearly can help you feel more in control—and help you figure out what needs to change.

2. Recognize That What You’re Feeling Is Real

Sometimes, the term ‘Sunday Scaries’ can seem to downplay or minimize the situation you’re going through. It’s important to know that your experience is valid and very real. Validation is the first step toward clarity and change.

3. Talk It Out

Anxiety often thrives in isolation. Whether it’s a friend, a family member, a therapist, or a trained peer counselor at Empower Work, sharing your experience with someone safe and supportive can offer clarity and help you find next steps.

Need someone to talk to? Text 510-674-1414 to chat with a trained peer counselor at Empower Work. It’s confidential and no cost to you. 

4. Set Boundaries

You might not be able to change everything at once, but small shifts can make a big difference. 

Can you:

• Pause email notifications on weekends?

• Take a walk during your lunch break?

• Say “no” to one extra task this week if you have an overflowing workload?

These boundaries are small acts of self care—and they add up.

5. Explore Your Options

You deserve a workplace where you feel safe, respected, and supported. If your current job is affecting your mental health, it’s okay to start exploring other opportunities—or even consider what kind of support you’d need to stay and thrive where you are.

Empower Work can help you think through those choices.

Remember: You’re Only Human

It’s not just you—and it’s not “just Sunday.” You’re allowed to feel what you’re feeling. And you’re allowed to take steps to care for yourself and protect your well-being.

If you need support navigating anxiety about work, we’re here. Reach out anytime by texting 510-674-1414.

You deserve to feel supported—on Sunday, and every other day too.

Dealing with anxiety about work?

Text 51 0-674-1414 for free, confidential support from a trained peer counselor.