Got the Sunday scaries? It could be time for a career change
Are your weekends consumed by the Sunday scaries? This might be a sign you're in the wrong career.
Sundays are for sleep ins, lazy brunches, spontaneous adventures, or getting lost in a good book, not feelings of dread about the impending work week.
If your Sundays are marked by anxiety rather than relaxation, it might be your body’s way of telling you it’s time for a change.
What are the Sunday scaries?
The Sunday scaries are feelings of anxiety and unease that hit as the weekend winds down, especially for those who dread going to work the next day. It can manifest in a number of different ways, as stress, or even as a physical symptom like a headache or stomach pain.
If this sounds familiar, you’re not alone. A 2023 LinkedIn survey of 2,000 US workers revealed 75% experience the Sunday scaries.
So, who gets the Sunday scaries and why?
According to career coach and founder of Relaunch Me Leah Lambart, “It often boils down to not feeling aligned with your work.” She explains that when people find themselves dreading work, it’s usually because the content of their job doesn’t interest them, or it doesn’t play to their strengths.
You don’t have to be 100% passionate about your work, but you should at least have a genuine interest in what you do and find some purpose in the outcome of your efforts.”
What is the psychology behind the Sunday scaries?
Society today is deeply centred around work, so it’s no surprise the stressors of the workweek tend to seep into our weekends. In this sense, the Sunday scaries are a type of anticipatory anxiety, marked by feelings of nervousness and dread about the upcoming week before it even begins.
While there are a number of reasons we might experience these feelings, Leah says one common cause is feeling detached from your job. It’s a feeling Leah knows well, having switched careers herself from accounting to career coaching.
- Related reading: Want a career change from teaching but not sure how?
“When I was working in tax, it was all about analytical skills, which weren’t a natural fit for me. But when I moved into career coaching, I found work that played to my strengths—communicating and relating to people.”
A mismatch between your skills and work is the perfect potion for feelings of frustration, low confidence, and stress, explains Leah. Over time, burnout can be a real risk factor. And when other ingredients such as long hours, travel, or shift work are thrown into the mix, clashing with your personal life, it can amplify the Sunday scaries, says Leah.
How to deal with your Sunday scaries
Regularly dreading Mondays? Here are a few ways to help manage the Sunday scaries:
Recognise the root cause
Take time to understand why you feel this way. Is it the nature of your work? The environment? Or is something else contributing to your feelings of stress?
In some cases, a small adjustment can go a long way, like negotiating workload or simply reducing your hours, says Leah. “Sometimes the issue isn’t your job, but how much you’ve taken on.”
Consider job crafting
Leah suggests reshaping your job in a way that energises you, if you can. “I call it ‘job crafting’, making small adjustments to align work with strengths, whether by changing tasks, having conversations with managers about workload, or even shifting to a four-day week." These tweaks can help boost energy, engagement, and make work more fulfilling.
Take time for self-care
“Some people find they just need a holiday,” Leah says. If you’re feeling overwhelmed by work, start by taking time for yourself. A bit of time off can help recharge your batteries and reset your mind.
Change your work environment
If you feel like the work is a good fit but the company isn’t, changing your work environment may be the antidote you’re searching for. “A toxic culture or lack of support can often contribute to feelings of dread,” Leah explains.
Signs you need a career change
Sometimes it’s less about managing the symptoms and more about treating the issue—namely, it might be time to consider a career change. Leah points out there are several telltale signs that it's time to consider a career change. Keep an eye out for these red flags:
Your work feels unnatural
“If you’ve been in your career for a while but the work still feels hard or unnatural, you might not be playing to your strengths,” Leah explains. This can make work feel like a never-ending struggle, which can hurt your confidence or make you doubt your abilities.
You’re always burnt out
“Many people are experiencing compassion fatigue—especially in service-based jobs—because they’re using their strengths too much. They take on so much responsibility for helping others that it becomes draining and negatively affects their personal lives.”
- Related reading: How to tell if you’re burnt out
It doesn’t fit your lifestyle anymore
Life isn’t meant to be stagnant. Some careers—like those that involve shift work or travel—can become more difficult to manage as life circumstances change. “If your job no longer fits with your lifestyle or personal goals, it might be time to explore new options.”
Thinking it might be time for a career change?
Tired of the Sunday scaries? Explore our guide to making a career change that aligns with your passions and reclaim your weekends.
