The Sunday scaries involve unpleasant feelings of anxiety and dread, when thinking about returning to work, which is only heightened post-Christmas. Many people find that their ability to relax and enjoy their time off is limited because of worries about going back to work. 

 2,144 respondents were surveyed, asking questions such as: how happy they are at their current job, how often they experience the Sunday scaries, and how they combat them, offering tips for those nervous about returning to work after the holidays.

The top three causes of back-to-work anxiety were uncertainty about tasks (36%), unfinished work to catch up on (35%) and facing the to-do list on Monday morning (33%). These fears could all be amplified by a longer than usual break, with workers left worrying about what awaits them on their return in January. 

Martin Poduška at Kickresume comments: “The feeling of anxiety and apprehension before the work week begins is what’s now known as the Sunday scaries — they happen throughout the year but can be particularly prevalent in the new year as employees return to work after the Christmas break.

“Our study shows that your age and career level don’t matter — the Sunday scaries do not discriminate. And while Sunday scaries might never go away entirely, here are a few tips to help mitigate your workplace anxiety after the festive break.

Prepare for your January workload

“When you experience anxiety about work as the holidays draw to an end, it could stem from the uncertainty of the new year and week ahead. Taking a quick minute the night before you head back to work to jot down your upcoming tasks for the first week of the new year could help keep your Sunday scaries at bay. A simple checklist may help keep you organised, prepared, and anxiety-free, allowing you to jog your memory and become re-acquainted with work after a long break.

Create a new-year routine

“Routines are boring and predictable. This makes creating a routine perfect for overcoming the Sunday scaries. When you begin each day in the same way, the stability of a routine can help ease your anxieties—especially if your routine includes time for some physical movement. The new year is the perfect time to form a new routine, whether that’s morning stretching or getting outside for a lunchtime walk, adding this in can help combat your January anxiety.

Start the new year right by discussing flexibility with your manager

“Half of the workers we surveyed said that a better work-life balance would make a huge difference in reducing their Sunday scaries. Additionally, 40% said they would like the option to work remotely, and 39% said they would prefer a four-day working week. This suggests that discussing more flexible working arrangements with your manager could be the answer to eliminating the Sunday scaries. This conversation can be great to have in the new year, as it’s the ideal time for managers to enact positive change to the workplace.

“By having this chat with them, actions can be taken to help reduce your worries. Whether it’s an overwhelming workload or uncertainty about your tasks, it should be in the interest of your manager to come up with an arrangement that makes your job sustainable for the year ahead.”

Whilst 68% of respondents report being at least somewhat happy with their job, a huge 70% report having experienced the Sunday scaries. The AI career tool’s research found that most people have experienced the Sunday scaries at some point, with 36% reporting experiencing it every single week. 32% of respondents also reported that the anxiety follows them throughout Monday, and 22% said it stretches to Tuesday too. For 13%, it lasts until Wednesday.

The Sunday scaries can manifest in multiple ways, it’s not necessarily just about the feelings of dread and anxiety, but sometimes they can appear as physical reactions. Kickresume found that whilst 56% reported feeling general anxiety, 14% report feeling sick to their stomachs, 13% experience headaches, and 9% have panic attacks.

The survey showed that 56% of those questioned have racing thoughts about Monday’s tasks, and 42% of respondents have trouble falling asleep on Sunday nights. 

It was found that those under 27 (Gen Z) were more likely to experience physical symptoms such as headaches (35%). Millennials aged 28-34 report a mix of mental and physical symptoms, with 27% experiencing general anxiety and 28% day dreaming about having a different job.

Those aged 35-43 (late Millennials) were the most likely to feel irritable (30%), and were the most likely to experience general anxiety and panic attacks (30%).

Over two thirds of respondents (68%) believe a change in career would help alleviate their Sunday scaries. 

Overall, the study revealed that the Sunday scaries is more than just fleeting anxiety, it can manifest physically, and be a source of stress for workers across all ages and career levels. The Sunday scaries may be alleviated by promoting better work/life balance, adopting a flexible working policy, and communicating clear expectations.

*Survey by Kickresume