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As weekends wind down, a growing number of Americans are hit with a wave of anxiety known as the “Sunday Scaries.†This pre-Monday dread isn’t just about returning to work. For Gen Z, it’s disrupting sleep, damaging relationships, and taking a serious toll on mental health.
According to , younger generations are feeling the effects of Sunday anxiety more intensely than older adults. The findings point to a larger cultural shift, where stress spills into personal time and affects well-being long before the workweek begins.
Gen Z Reports the Highest Levels of Sunday Stress
While Sunday anxiety is common across age groups, Gen Z is experiencing it in more personal ways. An eye-opening 83% of Gen Z respondents say their relationships are affected by Sunday dread, according to the study.
This goes beyond feeling grumpy or withdrawn. Many younger adults report avoiding social plans, canceling on partners, or struggling to communicate as the weekend winds down. It reflects broader mental health challenges among Gen Z, a generation already navigating high levels of anxiety, digital overload, and economic pressure.
Recent research by the shows that social media and screen time habits are closely linked to increased anxiety and loneliness among teens and young adults. When those pressures meet the looming return to work or school, it becomes a recurring pattern of emotional strain every Sunday.
Late Nights, Less Sleep: The Weekend Wind-Down Problem
One of the most common responses to Sunday anxiety? Delaying bedtime. More than half of Americans (52%) say they stay up later on Saturday nights in an effort to stretch out the weekend.
This behavior, often called “revenge bedtime procrastination,†is a coping mechanism, but it comes at a cost. Shifting sleep schedules over the weekend can throw off circadian rhythms, making it harder to fall asleep and wake up consistently during the week. Over time, this can lead to brain fog, irritability, and increased anxiety.
To counter this, experts recommend steady sleep routines and supportive nighttime habits. Many people turn to that promote relaxation, track rest, and encourage more consistent wind-down practices.
How Men and Women Cope Differently with the Sunday Scaries
The Caldera Spas study also highlights a difference in how men and women deal with weekend anxiety. While 27% of men report using alcohol or substances to cope, only 13% of women say the same.
This suggests men may be less likely to seek healthier or more constructive coping methods. Social expectations and stigma around emotional expression may play a role, especially when it comes to asking for support.
Therapy and counseling can offer valuable tools for managing stress and improving communication. can help address how stress affects personal dynamics, particularly on Sundays when tension tends to rise.
A Growing Call for Change: Is the 5-Day Workweek Still Working?
The study doesn’t just highlight the emotional impact of Sunday dread. It also raises questions about workplace culture. Nearly half of full-time workers (47%) believe a four-day workweek would ease Sunday anxiety.
Pilot programs in countries like the UK and Iceland show that shorter workweeks can improve both productivity and mental health. For Gen Z, workplace flexibility isn’t just a perk, but part of what makes a job sustainable.
Companies and policymakers are beginning to explore options like flexible scheduling and hybrid models. As expectations shift, conversations about work-life balance are becoming more urgent, especially for younger employees.
How to Take Back Your Sundays
While larger reforms may take time, individuals can still take steps to reduce the impact of Sunday anxiety. Suggestions from mental health professionals include:
- Creating a calming Sunday routine, such as an evening walk, journaling, or reading
- Limiting screen time before bed to reduce overstimulation
- Using mental health tools or guided meditation apps to reduce stress
- Talking openly with partners, friends, or therapists about weekend anxiety
- Keeping a steady sleep schedule, even on weekends
Small changes in routine can ease emotional pressure and help set a better tone for the week ahead.
Sunday anxiety isn't new, but the intensity with which it affects younger generations is growing. As Gen Z continues to call for healthier work boundaries and more open conversations about mental health, the way we view weekends — and the start of the workweek — is starting to shift. Recognizing the Sunday Scaries is just the beginning. What happens next will depend on how individuals and workplaces respond.
