Sunday Scaries – What’s Really Happening?
We’ve all been there. It’s 4:00 PM on a Sunday, the sun is starting to dip, and suddenly, a heavy wave of dread washes over you. Your heart races, your mind starts looping through tomorrow’s to-do list, and that “end-of-the-weekend” blues turns into full-blown anxiety.
In the sober community, we talk a lot about the Sunday Scaries because, for many of us, they used to be fueled by a weekend of “recharging” that actually did the opposite. But even without a hangover, the physiological and psychological shift is very real.
The Science of the Dread
When you experience the Sunday Scaries, your body is essentially entering a “fight or flight” state. Your brain perceives the transition from the freedom of the weekend to the structure of the work week as a threat.
-
The Cortisol Spike: As you start worrying about Monday, your adrenal glands release cortisol (the stress hormone). This increases your heart rate and tightens your muscles.
-
The Executive Function Overload: Your prefrontal cortex—the part of the brain responsible for planning—goes into overdrive. It tries to “solve” the entire week ahead in one afternoon, leading to mental exhaustion before the week even starts.
-
Sleep Disruption: This anxiety often leads to “Revenge Bedtime Procrastination,” where you stay up late just to reclaim some sense of freedom, which only makes Monday morning harder.
Flipping the Script
The best way to combat the Scaries is to ground yourself in the present. Use your Sunday evening for low-dopamine activities—reading, a warm bath, or a short walk. By staying sober, you’re already giving your nervous system a massive head start. You aren’t battling a chemical depressant; you’re just navigating a transition. Give yourself some grace.
