Why do I get the Sunday fear?

We’ve all been there, right? As Sunday ticks by, the anxiety clocks up. The Sunday blues hits some of us week after week, but what is it and why does it keep happening?

What is the Sunday fear?

Simply put, the ‘Sunday fear’ is anxiety. According to a study conducted in 2014 by the mental health charity, Mind, 66% of people in the UK feel anxiety the day before the working week begins. Women (71%) are more likely than men (62%) to experience the ‘Sunday Blues’ and more than half of Londoners express that they “hate” Mondays, more than anywhere else in the UK.

The Sunday fear is the dread of what lies ahead. Be it worry about your job performance, increased demands or simply an inability to turn off your work phone, every job has its stresses and the anticipation of these stresses put your body into fight or flight mode. Your system is flooded by adrenalin and cortisol which, in turn, create feelings of anxiety.


How can I shake the blues?

There is of course no one way, but here are a few things that can help.


Do something

The anxiety caused by the impending week occurs in the part of your brain that deals with emotion. Exercise, be it intense or a pleasant stroll, or a creative activity such as painting, writing or music essentially switches your brain into a different mode.


Get plenty of good quality sleep

We are often tempted to live life to the fullest at the weekends and all too often this revolves around late nights and too much alcohol. Alcohol increases our time in the Rapid Eye Movement (REM) sleeping stage and reduces the more restful deep sleep, thus making us feel less rested. And lack of quality sleep can negatively affect concentration, decision making and memory.


Enjoy the present & plan ahead

Anxiety is not a bad thing. We all need a certain level of anxiety to perform well at anything. But anxiety of what lies ahead can prevent you from enjoying the present. If you are doing something fun, enjoy it and plan fun things for the future. Be it a social gathering, fun activities or a sunny holiday, you can build healthy incentives within your life meaning that looking ahead does not always induce anxiety.



A reality of modern working life is that we are contactable 24/7 and we should not forget that it is ok to switch off from time to time. Turning off your work phone and not checking your emails is a great way to recharge your batteries, if only for a few hours over the weekend.


Are you in the right job?

Feeling anxious on a Sunday does not necessarily mean that you hate your job, but if you do, it might be worth thinking about a change. At X4 Group, we speak to people every day who are looking to make the next move in their career, or sometimes a complete career change and have helped thousands of people find their dream job.