Dreading Monday? Why your Sunday anxiety may feel worse right now

That familiar sense of dread as Sunday winds down - often dubbed the "Sunday scaries" - is a common response to work-related stress, particularly after time off over the festive season.

As weekends shrink and routines return, many people notice rising anxiety about the week ahead. While the term isn't a formal diagnosis, Beyond Blue clinical spokesperson and psychologist Dr Luke Martin says it describes a widespread experience of stress, worry or dread that typically peaks on Sunday afternoon or evening.

Symptoms can include racing thoughts, trouble sleeping, headaches, or a panicky feeling as the mind tries to anticipate and solve problems before they arise.

Dr Martin says the start of a new year can intensify these feelings. The transition acts as a "temporal landmark", prompting people to take stock of their lives, goals and work satisfaction. Once the busyness of the festive season fades, that reflection often leads people to seek support or consider changes.

Occasional Sunday anxiety isn't necessarily a concern, particularly if a challenging week lies ahead. But if it happens regularly, it may signal excessive or unsustainable work demands, a mismatch between personal values and job expectations, or an underlying mental health condition.

Understanding what's driving the anxiety is the first step to managing it. Practical strategies include organising priorities on Friday afternoons, fully disconnecting from work over the weekend, staying socially and physically active on Sundays, and writing down worries before bed to quiet the mind.

Relaxation techniques such as slow breathing or mindfulness can help manage physical symptoms, while asking yourself what problems actually exist "right now" can interrupt cycles of rumination.

Because the Sunday scaries are often work-related, Dr Martin says workplaces also have a role to play. Reducing excessive workloads, encouraging open conversations about job pressures, and making small adjustments - such as starting Monday meetings later - can significantly improve staff wellbeing.

If anxiety becomes persistent, overwhelming, or leads to avoidance behaviours that affect daily functioning, professional support may be beneficial. Dr Martin says effective treatments are available and help most people most of the time.