6 signs your Sunday scaries are actually telling you to quit your job

Talk yourself through the problem (Picture: Shutterstock / MAYA LAB)

It’s 3pm on a Sunday, and suddenly the dread settles in.

You start mentally running through your inbox, as you find yourself wishing for just one more day of freedom before returning to the office.

As coach and workplace expert, Hannah Stalton explains: ‘It’s really common to feel a bit fed up on a Sunday when the weekend is nearly over.

‘But ruminating and obsessively worrying about work and the week ahead, especially is this happens regularly, is not healthy.’

Hannah says its important to reflect on whether this is just a passing feeling after a great weekend — or an indicator that it might be time to reconsider your job choice.

Here are 6 signs that your Sunday scaries are trying to tell you something.

1. You experience mental and physical symptoms

It’s normal to feel low-energy or flat on a Sunday, especially if you’ve had a particularly busy or fun weekend. But there’s a distinct line between feeling tired and falling into an anxious spiral.

‘It’s a personal thing; only you can judge what level of Sunday blues feels acceptable for you,’ says Hannah.

Obsessing, cycling through the same concerns and catastrophising are all thought patterns to be wary of.

Plus, severe Sunday dread can manifest physically, too.

‘The excessive worrying and ruminating thoughts might present alongside physical symptoms like tension headaches, nausea, or vomiting,’ Hannah warns.

If the job is affecting your health, it’s not worth it (Picture: Shutterstock / Zamrznuti tonovi)

2. The anxiety creeps into your entire weekend

When job dread becomes chronic, it refuses to stay neatly boxed into Sunday night.

‘If you’re dreading Monday from Saturday evening, that dread can start to creep earlier each week, until it starts ruining your whole weekend, not just the last few hours of it,’ says Hannah.

‘Sleep can suffer, and you can end up feeling miserable and short-tempered with the people you live with.’

3. Your dread lingers past Tuesday

Another sign that your job might not be right for you, is that the initial Sunday evening slump doesn’t just evaporate once you start working.

For many, Sunday scaries is more about the anticipation of work — but once you get into routine, that anxiety goes away.

But Hannah says: ‘If your dread is consistent through the week, and not just one the first day or two of work, this could be a sign it’s time to hand in your resignation.’

4. You rely on unhealthy coping habits

Hannah says there may be behavioural red flags that go beyond wanting a lie in on Monday morning.

These may include:

Obsessively checking your inbox on Sunday night when you don’t need to Drinking more than usual Going quiet with your partner or family Mindlessly doom-scrolling to distract yourself

‘They’re easy to write off as, thinking “that’s just how I unwind”,’ says Hannah.

‘One of these as a one off may not be significant, but several, frequently can be a pattern.’

Are you dreading the next day too much? (Picture: Shutterstock / Pormezz)

5. Changing the people wouldn’t fix the problem

To work out whether you’re facing general burnout or need a total job change, take time to reflect on whether doing the exact same role with a different team or company would feel better, Hannah advises.

‘Sometimes, the source of anxiety can be the work itself, but more often than not, it’s a result of difficult, challenging relationships at work.

‘This could be with anyone – peers, managers, someone you manage.’

Hannah says that if it’s the people causing your Sunday scaries, that’s not necessarily a reason to start working your notice. There are things you can do to rectify this.

‘Perhaps by having an honest conversation with your manager, or HR. If it’s the job itself, it might be time to look and see what other options are out there,’ she says.

6. You can’t picture a positive future there

If you’re trying to gain clarity on Sunday night, ask yourself a few direct questions:

What specifically am I dreading right now? Is it a person, a task, or the whole thing? Has this got worse over the last six months, or has it always been like this? If I imagine still being here in a year, how does that feel?

‘Answer these honestly, and try writing them down to help you reflect on them even further.’

If all your answers point to a situation that can’t be changed, it’s time to look elsewhere.

Do you just want another day in bed, or is it time to quit work? (Picture: Shutterstock / Lazy_Bear)

Getting a new job

Now, you’ve decided it’s time to move on, but that can be tricky to navigate too. Hannah gives her tips for moving on to your next role.

‘Give yourself permission to job search without guilt; that alone might take the edge off because you know there’s an end point,’ says Hannah.

‘To help find your next position, talk to people you know to find out what opportunities might be available. Using and growing your network is vital in the job market today.’

Do you have a story you’d like to share? Get in touch by emailing MetroLifestyleTeam@metro.co.uk

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