The Sunday Scaries. We’ve all felt them. That creeping sense of dread as the weekend draws to a close and your mind fast-forwards into Monday. Indeed, nearly three quarters of the people we surveyed admit to feeling anxious on Sundays, with symptoms striking as early as 5.17pm.
The triggers? Anything from realising a task hasn’t been done, to the sound of a Sunday-night TV theme tune. For many, these feelings date all the way back to childhood.
And kids today aren’t immune either. Parents say they see the signs in their own children, from irritability to trouble sleeping.
Why Sundays feel so heavy
The Sunday Scaries are more than just a mood dip. Psychologists define them as “feelings of anxiety and preoccupation with thoughts of work or school on a Sunday.” In other words, your mind is already living in Monday before the day is even over.
And what’s weighing most heavily on our minds? According to research, the top five worries behind Sunday-night dread are:
- Workload
- A never-ending to-do list
- Big projects or meetings looming
- Juggling work and family life
- Money and bills
No wonder the weekend can feel like it evaporates too quickly.
The antidote? Movement
The good news is that there’s a simple way to fight back. Exercise is proven to reduce anxiety, improve sleep and release endorphins. In fact, two thirds of people already turn to some form of movement to ease their Sunday-night nerves.
Two-time Olympic champion Nicola Adams knows this well. “The Sunday Scaries is a feeling we’ve all experienced at some point in our lives,” she says. “I remember it all too well from my own school days, but staying active is such a great way to not only take your mind off the ‘Sunday Scaries’ and also energise yourself for the week ahead.”
Introducing REBELS Reset
That’s why David Lloyd Clubs has partnered with Nicola Adams to launch REBELS Reset, a new family-friendly workout designed to banish the back-to-school blues. The classes will roll out nationwide on Sunday 31st August, led by expert instructors, and are all about moving, laughing and shaking off tension together, whatever your age.
Psychologist Dr Tara Quinn-Cirillo explains: “There’s great evidence to support how by simply moving our body, it can reduce anxiety. Parents can support their children and manage the Sunday scaries by organising a shared activity and prioritising everyday self-care such as sleep, nourishment and hydration.
“These easy steps can help manage the demands of the week ahead and increase resilience.”
Reclaim your Sunday
The Sunday Scaries can hit particularly hard as the summer ends.
“It’s common for people to experience anxiety on Sundays ahead of the working or school week. This can be heightened at the end of the summer holidays, when children transition from relaxed routines to structured environments,” explains Dr Tara Quinn-Cirillo.
So if you’ve ever felt that sinking feeling as the clock ticks towards Monday, know that you’re not alone, and that there’s something you can do about it, for you and your whole family. Swap the worrying for moving. Turn the dread into connection. And reset, ready to start the week strong.
“The REBELS Reset classes are a such a fun way for families to spend quality time together, move their bodies and feel empowered for the week – and term – ahead,” says Nicola.
“I truly believe in the power of movement and connection to help start the week strong.”
Join us for REBELS Reset classes, launching nationwide at David Lloyd Clubs for members from Sunday 31st August. And if you have yet to join David Lloyd Clubs, check out our special class below that you can do with your family at home to combat the Sunday Scaries.
