Are You Fighting The Sunday Scaries?
A couple of weeks ago, I was out with friends on a Saturday night when I noticed Bob* growing quiet and withdrawn. When the conversation turned to work, he tensed, fidgeting and draining his wine glass twice in ten minutes.
“Bob, are you alright?” I asked. That’s when it all came pouring out.
His job, once exciting, had changed drastically six months ago under new leadership. His boss combined micromanagement with long absences, leaving the team walking on eggshells. Bob didn’t know when to ask for permission or use his expertise, leaving him on an emotional rollercoaster every weekend.
On Fridays, he’d feel relief but collapse from exhaustion. Saturdays were his peak—time with family and catching up on neglected tasks. But Sundays brought dread, crankiness, and arguments with his wife and kids. Miserable, he’d retreat to his home office to “get ahead” of Monday, only to start the week tired and defeated.
“Oh,” I said, “you’re fighting the Sunday Scaries.” Our friends agreed, reassuring Bob he wasn’t alone. It’s an all-too-common burden for today’s professionals.
What are the Sunday Scaries?
Sunday Scaries are more than just a passing feeling of unease or occasional anxiety about a work project or event. They are deeply personal and can manifest in different ways, but what they have in common is consistency and length of time. If you find yourself regularly worrying about returning to work on Sundays (whatever day of the week your “Sunday” may be) and are experiencing a particular set of symptoms, you may be experiencing work-related stress and/or anxiety.
This may manifest as waking up on a Sunday morning after a restless night, mind racing with thoughts about the week ahead. Replaying work situations, thinking about what you could or should have said in a situation, worrying about upcoming challenges, and/or feeling a growing sense of dread as the day progresses.
For some, by the time Sunday evening rolls around they are consumed by anxiety, which may escalate into physical symptoms like headaches, stomach upset, or even panic attacks. Too often, these feelings can persist for weeks or months, making Sundays a day to fear rather than enjoy.
The Personal Cost of Chronic Stress in the Workplace
Despite the cute name, Sunday Scaries are a symptom of a much larger, more troubling problem: chronic stress. We have decades of research pointing to the evidence of how much damage stress can inflict upon us, both physically and mentally. But here are the key impacts on employees experiencing longterm workplace stress:
Physical Health:
Cardiovascular Issues: Chronic stress increases the risk of high blood pressure, heart disease, and stroke.
Weakened Immune System: Stress suppresses the immune system, making employees more susceptible to illnesses.
Sleep Disorders: Stress often leads to insomnia or poor-quality sleep, which further exacerbates fatigue and health problems.
Chronic Pain: Stress can manifest physically as headaches, back pain, or muscle tension.
Mental Health:
Burnout: Chronic stress is one of the leading causes of burnout, characterized by emotional exhaustion, detachment, and reduced performance.
Anxiety and Depression: Prolonged stress can lead to anxiety disorders and depression, which may require professional intervention.
Cognitive Impairment: Stress affects memory, concentration, and decision-making, making it harder for employees to perform effectively.
The Business Cost of Chronic Stress in the Workplace
Individuals aren’t the only ones who pay the price for the chronic stress they experience at work. (Though we strongly argue they pay the highest price.) Long-term stress also negatively impacts work environments, as well. Including:
Long-Term Cultural Impacts
Toxic Work Environment: Chronic stress can create a culture of fear, mistrust, and negativity.
Loss of Psychological Safety: Employees may feel unsafe expressing concerns or making mistakes, which stifles growth, innovation, and collaboration.
Reputation Damage: High turnover rates, poor employee satisfaction, and reports of a stressful work environment can harm an organization’s reputation, making it less appealing to potential hires.
Impacts on Organizational Performance
Decreased Morale: Stress often leads to low morale, which can spread throughout the organization.
Reduced Innovation: Stress stifles creativity and problem-solving, making it harder to innovate or adapt to challenges.
Decreased Productivity and Increased Errors: Stress impairs focus creativity, decision-making, and efficiency, leading to lower overall performance and costly mistakes.
Higher Costs: Organizations face increased healthcare costs, absenteeism—employees experiencing chronic stress are more likely to take sick days or be absent from work—and turnover, leading to higher recruitment and training costs for the organization, due to stress-related issues.
Impacts on Employee Behavior & Workplace Relationships
Unhealthy Coping Mechanisms: Employees may turn to smoking, drinking, overeating, or other unhealthy habits to cope with stress, which can further harm their health and productivity.
Conflict and Tension: Stress can make employees more irritable and less patient, leading to conflicts with colleagues or managers.
Reduced Collaboration: Chronic stress can erode trust and communication, making teamwork and collaboration more difficult.
Isolation: Employees under stress may withdraw from their peers, leading to feelings of loneliness and disconnection.
Chronic stress in the workplace is a serious issue that affects both individuals and organizations, although it is often foisted off on employees to deal with it as solely a “you” issue. As exemplified by the Sunday Scaries.
Facing the Sunday Scaries
If your job is causing you significant and ongoing stress—whether it’s the Sunday Scaries, panic attacks, or constant anxiety—it’s important to remember that you deserve better. You owe it to yourself to take steps toward improving your situation. This might mean having an honest conversation with your manager, seeking support from trusted colleagues, or even exploring new opportunities that align better with your needs.
In our next edition, we’ll share practical techniques to help you manage workplace stress, including the Sunday Scaries. In the meantime, prioritize self-care. Spend time with loved ones, dive into a favorite hobby, play a sport, or simply relax with a good book. Take time to recharge and enjoy yourself—you’ve earned it.