Do you feel that knot in your stomach tightening up as Sunday evening rolls around and Monday fast approaches? If so, you may be one of many suffering from Sunday Scaries — that’s what they call those feelings of dread or anxiety before the start of a new work week.
Kickresume surveyed 2,144 respondents to learn about their personal experience. Our findings shed light on the widespread nature of this phenomenon and offer insights into how it impacts people's lives and how they are managing their Sunday night anxiety.
Here's a short rundown of what we discovered:
- Although 68% of respondents report being at least somewhat happy with their job, 70% admitted to having experienced Sunday Scaries
- Sunday anxiety affects professionals at all career levels at similar rates
- For 9% of respondents, Sunday anxiety manifests as panic attacks
- 39% of participants had to take sick days due to the severity of their symptoms
- 36% identified uncertainty about tasks to be the root cause of their fears, while 26% blamed the boss’ behavior
- 72% of participants cope with the pressures of the upcoming work week by working on weekends
- 40% find solace in binge-watching their comfort shows
Being happy with your job won’t save you from Sunday Scaries
It would seem logical to assume that Sunday Scaries are reserved for those who dislike their jobs. After all, it makes sense: if people are unhappy at work, they're probably not looking forward to Monday. Our findings, however, tell a different story.
We kicked off our survey with a simple question: Are you happy with your job?
As expected, the results revealed a mix of emotions. On the positive side, 35% of respondents said they’re usually happy at work, while 19% reported being often happy, and 14% described themselves as very happy. However, not everyone shares this upbeat perspective — 18% admitted they’re not happy at all, and another 14% said they’re often unhappy.
That means 68% of respondents are at least somewhat happy with their jobs, while 32% are grappling with dissatisfaction. And this is where things get interesting!
When we asked if people have experienced Sunday Scaries, a whopping 70% said yes. This means that even people who are usually or even often happy at work aren’t immune to that Sunday-night anxiety.
It seems that Sunday Scaries might simply be a natural part of transitioning from rest to work. Even people who enjoy their work can feel anxious about the week ahead.
From an intern to a manager, the Sunday Scaries strike every week
The Sunday Scaries may not discriminate between the happy and the unhappy, but how often do they strike? And, more importantly, how long does it take for them to go away?
Our survey shows that for many, Sunday Scaries are a frequent, almost inevitable part of life. A significant 36% of respondents confessed to experiencing them every single week. Meanwhile, 30% said they strike about once a month, and 20% reported feeling them once every few months. Only lucky 14% said they deal with Sunday Scaries just a couple of times a year.
Unfortunately, Sunday Scaries often don’t disappear with the sunrise on Monday. For 32% of respondents, the anxiety continues throughout Monday. But for some, it lasts even longer: 22% said the stress stretches into Tuesday, and 13% admitted it lasts all the way to Wednesday.
A smaller yet significant group continues to feel its effects even later in the week. 8% still experience anxiety on Friday, while 6% feel it on Thursday. On the other hand, 19% said the anxiety is limited to Sunday evening.
Perhaps the most striking finding is that the frequency of Sunday Scaries is consistent across the board. It doesn’t matter whether someone is an intern, a mid-level employee, or even a C-suite executive — the survey suggests that Sunday anxiety affects professionals at all job positions at similar rates. Moreover, the same trend can also be seen across generations — from Gen Z to Baby Boomers, no one seems ímmune.
The data paints a clear and somewhat alarming picture: Sunday Scaries aren’t reserved for Sunday nights alone. They occur regularly, affect people across all job levels and generations, and for many, they linger well into the workweek.
Gen Z react to Sunday Scaries more physically while Gen X mentally
While the frequency and longevity of Sunday Scaries remain consistent across generations and career levels, the strain itself takes on many different forms and affects people in ways that are both emotional and physical.
For most respondents, Sunday Scaries manifest primarily as mental and emotional distress. 56% reported experiencing general anxiety, while 53% said they deal with racing thoughts about Monday’s tasks.
Unsurprisingly, this mental load often disrupts rest, with 42% of respondents saying they have trouble sleeping or falling asleep on Sunday nights. This lack of sleep not only adds to the stress of Sunday Scaries but also explains why the anxiety often carries over into the rest of the week.
Another 32% of respondents admitted to daydreaming about a different job. This number is more than fitting, since it matches the 32% of people who reported being often unhappy or not happy at all with their jobs (as mentioned earlier). This suggests that for a significant portion of people, Sunday anxiety might not be just about the immediate stress of Monday.
Another 31% feel the urge to cancel plans or stay in, which points to a desire to avoid social interaction and brace for the overwhelming emotions that come with the end of the weekend. On the other end of the emotional spectrum, 28% reported irritability, a common response to stress.
But for many, Sunday Scaries aren’t just mental — they come with physical symptoms too. 14% reported feeling sick to their stomach. Others experience headaches (13%) or even more severe reactions like panic attacks (9%).
Of the remaining 1% who picked Other, the most common answers include:
- Procrastination
- Lack of morale for the new week
- Lashing out at loved ones unfairly
If we look at how Sunday Scaries manifest in different age groups, we'll gain a unique insight into how stress impacts people throughout their lives:
- Under 27: Younger respondents are more likely to experience physical symptoms such as headaches (35%). They also frequently feel an urge to cancel plans or stay in (30%).
- Aged 28–34: For this group, Sunday Scaries take on a mix of mental and emotional dimensions. They reported general anxiety (27%) and were the most likely to daydream about a different job (28%).
- Aged 35–43: Respondents in this age group showed the highest levels of irritability (30%), general anxiety, and even panic attacks (30%).
- Aged 44–59: For older respondents, the focus shifts to disruptions in rest and thought patterns. They reported trouble sleeping (24%), irritability (23%), and racing thoughts about Monday’s tasks (20%).
The data shows that Sunday Scaries are more than just a feeling of dread. They are a mix of emotional, mental, and physical symptoms that affect our well-being on every level — mind, emotions, and body. They often turn what should be the time for relaxation into a draining experience.
Uncertain tasks, unfinished work, or a horrible boss might be the reason behind Sunday Scaries
Understanding the symptoms is only half the battle. To get a clear picture of why these anxieties are so common, we need to dig deeper and identify their root causes.
Our respondents admit that their Sunday Scaries are closely linked to the pressures of their workload. The top three causes are directly linked to job-related stress: 36% of respondents cited uncertainty about tasks, 35% pointed to unfinished work from the previous week, and 33% blamed their Monday morning to-do list.
Adding to this, 26% of respondents said looming deadlines contribute to their anxiety, while 18% feel it stems from being unprepared for meetings. These numbers suggest that the feeling of being overwhelmed by tasks and responsibilities is a major concern for many.
However, Sunday Scaries aren’t just about the work itself — they’re also shaped by workplace dynamics. For 26% of respondents, their boss’ behavior is a key stressor, while 19% feel the same way about their annoying co-worker(s). This goes to show just how crucial and impactful interpersonal relationships at work truly are.
The third noticeable group of causes seems more psychological in nature. 33% of respondents admitted that fear of failure is a major contributor to their Sunday Scaries. And 22% said their mental health outside of work also plays a significant role.
Among Other reasons (7%) named by our respondents, the top answers were:
- Pointless administrative work
- Unfulfilling work
- Feeling undervalued
Sunday Scaries aren’t always about work itself but can also stem from personal challenges that spill over into professional life. This suggests that for many, self-doubt and the pressure to perform are to be blamed too.
Almost three quarters believe that a change of career would help alleviate the Sunday Scaries
As we’ve seen, Sunday Scaries are a complex phenomenon that impacts professionals across job levels, generations, and happiness levels. But just how intense can these feelings be, and can they be eased by a change in careers?
These results show that for most people, Sunday Scaries are more than just a minor annoyance — they’re a regular source of stress. In fact, 79% of people find their Sunday anxiety unpleasant or worse. However, only a small group (9%) experience it at an extreme level.
When asked if changing careers would ease their Sunday anxiety, 68% of respondents said "Yes, definitely," while 32% believed it wouldn’t. This is surprising because, as we saw earlier, 68% of people are at least somewhat happy with their jobs, yet the same percentage thinks a career change could help with Sunday Scaries.
Of course, this shift raises an interesting question: If most people are satisfied with their jobs, why do so many believe their anxiety can be solved by changing careers?
The fact that 68% of respondents believe a career change would relieve their anxiety might point to a deeper, more widespread sense of burnout or misalignment. People may crave a fresh start, not because they dislike their current job, but because they hope a new career path might offer better conditions, less stress, or more meaning and fulfillment.
Sick days as a much needed relief from anxiety
While the long-term effects of Sunday Scaries may inspire thoughts of changing careers, their immediate impact on personal and professional life is equally significant. As it turns out, these anxieties directly influence how we behave, both at work and during our supposed time off.
Confronted with the question of whether they've ever taken sick days because of their Sunday anxiety, 39% of respondents said they have. That’s nearly 4 in 10 professionals! On the other hand, 61% said they haven’t taken sick days for this reason. This still leaves a considerable majority showing up to work despite their unease.
These findings reveal that while not everyone may skip work, Sunday Scaries can weigh heavily enough to impact attendance.
While taking sick days is one way people cope with Sunday Scaries, others find themselves sacrificing personal time to manage their anxiety about the work week ahead. We also asked respondents if their Sunday stress leads them to work on weekends out of fear of falling behind.
While 13% rarely work weekends and 15% never do, an overwhelming 72% feel compelled to sacrifice their time off at least occasionally. This group is driven not by passion for their job but by anxiety about their workload.
For those who work every or most weekends, the data suggests a cycle of anxiety and overwork that may feed the very fears they’re trying to manage. Meanwhile, people who work sometimes may do so because of specific deadlines or tasks, but the element of anxiety is still there.
Escapism and self-care are popular remedies for Sunday Scaries
Given how common and impactful the Sunday Scaries are, it's no surprise that our respondents have developed various coping mechanisms to manage their Sunday anxiety and regain a sense of calm before the week starts.
The most popular strategy, picked by 40% of respondents, was binge-watching a comfort show. This choice reflects a desire for escapism — turning to familiar, feel-good entertainment to forget about looming responsibilities.
Close behind, 32% said they go to bed early for extra rest, recognizing the restorative power of sleep. Another 32% prefer to work out to relieve their stress.
Other popular methods included:
- Chatting or hanging out with friends (30%)
- Getting a head start on Monday’s work (25%)
- Meditation or deep breathing exercises (24%),
- Unwinding with alcohol (18%)
- Staying out of the house to avoid the Scaries (12%)
- Home spa rituals like bubble baths and candles (10%)
The most common answers provided by those who chose Other (5%) were equally varied:
- Laying in bed and doom scrolling
- Playing video games
- Recreational drugs use
- Praying (going to church)
While many responses spanned all age groups, some clear generational trends emerged, dividing our respondents into two distinct camps.
While younger generations (those aged 34 and below) seem to prefer dealing with their anxiety through conversations with friends, extra sleep, and home spas, the older group (those aged 35 and above) resorts to more diverse methods: getting a head start on Monday’s work and alcohol.
The variety of responses illustrates the multifaceted nature of the Sunday Scaries. While some prefer to confront anxiety head-on (e.g., working ahead or exercising), others gravitate toward escapism, relaxation, and self-care (e.g., comfort shows, socializing, or spa nights).
It’s notable that many strategies, such as mindfulness practices (meditation) and physical activity, align with recommendations from mental health experts. On the other hand, reliance on alcohol or excessive escapism may provide temporary relief but could worsen stress over time.
Aim at the right work-life balance, employees urge
If coping mechanisms are how individuals navigate the Sunday Scaries on their own, then the next logical question is: How can workplaces step in to make a difference? After all, addressing the root causes often requires systemic changes from employers.
We asked our respondents what initiatives or changes from their employers would most help them to feel supported and less anxious.
By far the most favored solution, chosen by 50% of respondents, was encouraging better work-life balance. This isn’t surprising, given the consistent theme of burnout and overwork that surfaced throughout this survey. Employees clearly want their personal time to be respected and protected.
Coming in close behind, 44% of respondents said they’d benefit from clearer expectations and communication. This highlights a major pain point for many workers: uncertainty about what’s expected of them and when. Clear communication could provide a sense of stability and reduce unnecessary stress.
A further 40% of respondents pointed to the option to work remotely, which would give employees greater control over their schedules. A close contender, chosen by 39%, was the idea of a shorter workweek (four days).
Other key responses included:
- Less micromanagement (32%)
- Employer-initiated lighter Mondays (e.g., Bare Minimum Mondays, 20%)
- Wellness and therapy programs (21%)
- More breaks (16%)
The answers typed in by those who chose Other (4%) followed a similar pattern:
- Hire more staff
- Better management
- Show more appreciation
The fact that half of respondents picked promotion of better work-life balance suggests that many employees feel overworked or that their personal time is undervalued. Addressing this point could go a long way toward reducing anxiety and promoting overall well-being. Similarly, employees seem to be signaling that workplace culture and leadership style play a big role in how they feel about starting the workweek.
Final thoughts
Our survey shows that the Sunday Scaries are more than just a passing feeling — they’re a regular source of stress for professionals across all industries, job levels, and age groups.
The most surprising insight? Even those who report being happy in their jobs are not immune. This suggests that Sunday Scaries are often less about job dissatisfaction and more about the mental load of transitioning from rest to work, combined with uncertainty, workplace dynamics, and the pressures of modern work culture.
Individuals are already trying different coping strategies, from binge-watching comfort shows to meditation and exercise. But these solutions only tackle the symptoms. Real change requires systemic shifts in workplace culture, including promoting better work-life balance, clearer communication, and flexible policies like remote work.
Demographics:
- Age: The largest age group was 28-43 (Millennials) with 51%. The second largest group was 18-27 (Generation Z) with 27%. The third largest group was 44-59 (Generation X) with 20%. The remaining group was 60+ (Baby Boomers/Silent Generation) with 2%.
- Gender: 70% were male, 30% were female.
- Career level: The most prominent group of respondents were mid-level professionals with 37%, followed by those working at senior-level — 28%. Entry-level workers amounted to 19%, while 13% were interns, and 4% were C-suite executives.
Note
This anonymous online survey was conducted by Kickresume, from November 4 to November 11, 2024. A total of 2,144 participants from around the world were surveyed to better understand how people cope with Sunday anxiety related to the upcoming workweek.
About Kickresume
Kickresume is an AI-based career tool that helps candidates source jobs and raise salary with powerful resume and cover letter tools, skills analytics, and automated job search assistance. It already helped more than 6 million job seekers worldwide.
