Understanding The Sunday Scaries: Gen Z's Struggle With Weekend Anxiety

We've all felt the "Sunday scaries"—that creeping sense of anxiety and dread about the upcoming week. However, recent research indicates that Gen Z is experiencing these feelings more acutely than any other generation. A survey conducted with 2,000 Americans revealed that a staggering 74 percent of Gen Z respondents, born between 1997 and 2012, encounter Sunday scaries at least once a month. This is a higher rate than any other age group.

The survey, which was carried out by Talker Research in partnership with Pacific Foods, found that the feelings of dread typically set in around 3:54 p.m. on Sundays. Yet for Gen Z, anxiety can begin as early as 6 a.m., with 10 percent of them reporting this early onset. This contrasts sharply with baby boomers, where 75 percent indicated they rarely, if ever, feel these end-of-weekend worries.

Exploring the Roots of Gen Z's Sunday Scaries

Many of Gen Z's anxieties regarding the upcoming week originate from various factors. The survey indicated that about 33 percent of Gen Z respondents feel overwhelmed by the tasks they need to complete during the week. Additionally, 28 percent experience uncertainty about how the week may unfold. Notably, a striking 42 percent of Gen Z respondents cited the stress of needing to complete tasks before the week even starts as a significant source of anxiety.

Moreover, one in five Gen Z respondents reported feelings of burnout or insufficient rest, with 18 percent stating they do not feel ready for the week ahead. This percentage is notably the highest among all generations surveyed. Psychotherapist Brooke Sprowl, founder of My LA Therapy, explains that the "Sunday scaries" are often linked to the abrupt transition from the freedom of the weekend to the structured demands of the workweek.

Sprowl states, "The 'Sunday scaries' often stem from the sense of impending pressure and the shift from the freedom of the weekend to the structured demands of the workweek." Thankfully, she has offered several recommendations on how to mitigate this Sunday evening anxiety.

Strategies to Combat Sunday Anxiety

One effective method to combat these feelings is to reframe Sunday as a time for grounding rather than stress. Instead of viewing it as the end of something, Sprowl suggests using the afternoon to prepare intentionally for the week ahead. This can be done through calming rituals, setting gentle goals, or simply creating a space for reflection.

By embracing Sunday as an opportunity for renewal rather than a time of dread, individuals can shift their focus from anxiety about what lies ahead to a sense of empowerment and readiness. When it comes to coping with the anxiety that Sundays bring, Gen Z has adopted various coping mechanisms, including listening to music, watching movies, and playing video games to unwind.

Interestingly, despite the challenges posed by the "Sunday scaries," a significant 55 percent of Gen Z still enjoy their Sundays. However, this enjoyment level is lower compared to older generations, such as millennials, Gen X, and boomers, who reported higher levels of enjoyment on Sundays.

The survey conducted by Talker Research, commissioned by Pacific Foods, interviewed 2,000 members of the general population between April 30 and May 6, 2024.

Correction 10/1/24, 2:21 a.m. ET: This article was updated to correct the spelling of Brooke Sprowl.