Sunday Scaries or Anxiety? When to Call in Sick Tomorrow

If you’ve ever lain awake on a Sunday night with your stomach in knots, you’re not alone. One large survey of adults found nearly 80% had more trouble falling asleep on Sundays than any other night, with over half saying stress and anxiety were the main things keeping them awake.

Here in Australia, almost one in five people experience poor mental health each year, and workplace mental health issues are costing businesses up to $39 billion annually in lost productivity and participation.

Put those two facts together and the “Sunday scaries” start to look less like a social media meme and more like a serious wellbeing issue.

In this article, we’ll unpack what’s actually going on when you dread Monday:

• What the Sunday scaries really are (and aren’t)
• How to tell the difference between normal pre‑work nerves and something more serious like ongoing work anxiety or an anxiety disorder
• When it’s reasonable to take a mental health day and use sick leave for stress or anxiety in Australia
• How to talk to your boss, and what to say, without oversharing
• When an online medical certificate makes sense – and how we at NextClinic can help
• What to do if the Sunday scaries are becoming a weekly pattern you can’t shake

We’ll keep it conversational but grounded in Australian law and reputable health sources like Healthdirect, Beyond Blue, Safe Work Australia and university research. This is general information, not personal medical or legal advice – but by the end, you should feel more confident deciding whether tomorrow is a “push through” day or a “call in sick and reset” day.

Let’s start with what those Sunday feels actually are.

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What are the Sunday scaries, really?

“Sunday scaries” isn’t a medical diagnosis. It’s a popular term psychologists use for a type of anticipatory anxiety – the worry and dread that builds as you think about the week ahead.

Psychologists interviewed by the Cleveland Clinic describe Sunday scaries as recurring feelings of anxiety and dread that tend to kick in on Sunday afternoon or evening, often with physical symptoms like a racing heart, an upset stomach, headaches and trouble sleeping.

Healthdirect (Australia’s government‑funded health site) notes that anxiety can show up both in your thoughts and your body, including:

• Feeling like something bad is about to happen
• Difficulty managing worry
• Shortness of breath
• Dizziness
• Racing or pounding heart
• Sweating or feeling hot
• “Butterflies” or a churning stomach
• Problems sleeping and difficulty concentrating

On a Sunday night, those symptoms might look like:

• Endlessly rehearsing Monday’s meetings in your head
• Checking your work email “one last time” at 10.30 pm
• Snapping at your partner or kids because you’re tense
• Lying in bed scrolling instead of sleeping, with your heart thudding

Surveys overseas suggest Sunday scaries are extremely common – one often‑quoted LinkedIn poll found around 80% of professionals said they experience that Sunday dread. And a Sleep Foundation survey found Sunday is the hardest night of the week to fall asleep, with almost 80% of adults saying they’ve had trouble drifting off on Sundays and more than half blaming stress and anxiety.

If that sounds familiar, you’re far from alone. But not all Sunday scaries are created equal – and that’s where things get important for your health and your job.

Normal nerves or work anxiety? Where Sunday scaries fit on the spectrum

A bit of pre‑Monday jitters is normal. Anxiety itself is a built‑in survival system – it’s meant to keep you alert to potential threats and motivated to prepare. Healthdirect puts it bluntly: feeling anxious at times is normal; it becomes a disorder when the worry is more severe, long‑lasting and interferes with daily life.

So how do you tell the difference between:

• Typical Sunday scaries
• Ongoing work anxiety / burnout
• An anxiety disorder

Think of it as a spectrum.

1. Typical Sunday scaries

These often look like:

• Mild to moderate unease that starts later on Sunday
• A churning stomach or “ugh” feeling as you think about emails, traffic, or that one tricky meeting
• Maybe a slightly later night or lighter sleep than usual
• But once you’re actually at work on Monday and into the day, your anxiety settles

Cleveland Clinic psychologists note that in many people, Sunday scaries are linked very clearly to the external clock – they start predictably on Sunday, connected to the shift from “weekend mode” to “work mode”, and don’t show up much at other times.

In other words: annoying, but not necessarily a sign of a mental health condition.

2. Work anxiety and burnout

Things get more serious when the dread and anxiety:

• Start earlier in the weekend, or hang over you constantly
• Don’t fully resolve once you get to work – you feel on edge most days
• Come with ongoing exhaustion, cynicism about your job, or feeling ineffective – classic features of burnout described by Beyond Blue and others
• Are clearly linked to things like bullying, excessive workload, unsafe conditions or job insecurity

Safe Work Australia’s research shows mental health‑related injuries are growing: psychological conditions now make up about 9% of serious workers’ compensation claims, and the median time off for these claims is more than four times higher than for physical injuries.

So if your “Sunday scaries” are really about facing a toxic boss, unrealistic KPIs, or a work culture where you’re expected to be online 24/7, that’s less “I’m a bit nervous about Monday” and more “my workplace is actually harming my mental health”.

3. Anxiety disorders

Healthdirect estimates that anxiety disorders affect around 14% of Australians in any 12‑month period. In these conditions (like generalised anxiety disorder, social anxiety, panic disorder and others):

• The worry is persistent – often most days for months
• It can apply across many areas of life, not just work
• Symptoms (physical and mental) make it hard to function day‑to‑day – at work, socially, or at home

Some signs it may be more than Sunday scaries include:

• You're on edge most days, not only on Sundays
• You’re exhausted but still can’t sleep; you wake up multiple times a night
• You avoid people or situations because of anxiety
• Your performance or relationships are suffering
• You’re using alcohol or other substances to manage your feelings more often
• You’re experiencing panic attacks

You don’t need to label it yourself – that’s your GP’s or a mental health professional’s job. But recognising that your “Sunday dread” has spread into most days is a sign it’s time to reach out, not just power through.

Why Sunday scaries hit so hard in Australia right now

Several Australian trends make Sunday scaries and work anxiety more intense than they might have been a decade ago.

Mental health strain and the cost of work

Beyond Blue highlights that nearly 1 in 5 Australians experience poor mental health each year, and almost half of us will experience poor mental health at some point in our lives. Poor mental health is estimated to cost Australian businesses up to $39 billion each year through lost productivity, absenteeism and staff turnover.

Independent economic research has estimated that 15–45% of mental health problems in employed people can be attributed to workplace factors, with workplace‑associated mental ill health costing society roughly $15.8–$17.4 billion per year.

Meanwhile, Safe Work Australia reports that psychological injury claims are rising and are far more costly – workers with mental health claims have significantly longer time off and higher compensation than those with physical injuries.

So if your body starts ringing alarm bells on Sunday night, it might be tuned into a very real problem – not just “being dramatic”.

Stigma and silence

New research from the Australian HR Institute and WayAhead (the Mental Health Association NSW) found around 7 in 10 Australians would not tell their employer if they had a mental health condition, and only 7% felt their workplace always provided a safe environment to ask for help.

That means many people:

• Suffer in silence
• Use annual leave to recover from stress instead of taking proper sick leave for stress or anxiety
• Put off seeing a GP or psychologist because they’re worried it will “go on their record”

All of that increases the pressure cooker feeling on Sunday nights. You’re not just feeling work anxiety; you’re also anxious about whether you’re “allowed” to feel anxious.

Cost‑of‑living and job insecurity

Add in soaring rents, mortgages and living costs and it’s no wonder younger workers, in particular, report high levels of psychological distress and burnout. Recent research based on ABS data suggests young Australian workers lose tens of millions of workdays each year to mental distress, costing workplaces billions.

If you’re juggling financial stress, caring responsibilities and a demanding job, of course your nervous system spikes as the weekend winds down.

All of this context matters when you’re deciding whether to take a mental health day tomorrow. Which brings us to the key question many Australians now ask:

Can you take a mental health day as sick leave for stress in Australia?

Short answer: Yes – in many cases you can. But there are some important conditions.

Under the National Employment Standards, most employees (other than casuals) are entitled to paid personal/carer’s leave (often just called sick leave). The Fair Work Ombudsman explains that this leave is for when you can’t work because of a personal illness or injury, or when you need to care for an immediate family or household member.

Australian employment law does not say your illness has to be physical. Legal experts at UNSW point out that if you are “unfit to attend work” because of stress or a mental health issue, taking a day off can be a valid use of paid personal/carer’s leave – as long as you meet the usual notice and evidence requirements.

So, in practice:

• There is no special “mental health leave” in the Fair Work Act.
• But a mental health day is usually covered by your ordinary sick leave if you’re genuinely unfit for work because of stress, anxiety, depression or related issues.
• Your employer is allowed to ask for evidence, even for one day – commonly a medical certificate or statutory declaration.

Your responsibility is to be honest: a mental health day is not a random “can’t be bothered” day. It’s there for the days when, if you were scheduled to work, you could not safely or reasonably perform your job.

This article is not legal advice, and individual awards or enterprise agreements can add extra rules (for example, stricter evidence requirements around public holidays). But as a general principle in Australia:

"If you’re genuinely unwell – physically or mentally – and therefore unfit for work, you can usually use your paid personal/carer’s leave."

The harder question is working out when that’s the case.

Sunday night checklist: push through, work from home, or call in sick?

Only you (and your doctor) can really know how you’re doing. But here’s a practical, non‑diagnostic checklist you can run through on a Sunday evening.

1. How intense are your symptoms?

Ask yourself:

• Am I just a bit edgy, or am I experiencing clear anxiety symptoms – racing heart, shortness of breath, sweating, shaking, nausea, or a strong sense of dread? Healthdirect lists these as common physical signs of anxiety.
• Do I feel like I might have a panic attack if I walk into the office?
• Am I having scary thoughts I can’t seem to turn down?

If you’re having persistent or severe physical symptoms, that’s a sign to take your distress seriously, not just write it off as “nerves”.

2. How long has this been going on?

• One off, after a particularly big week?
• The last 2–3 Sundays in a row?
• Most days for weeks or months?

The longer the pattern, the more important it is to speak with a GP or mental health professional. Anxiety disorders are defined partly by persistence over time and impact on functioning.

3. Can you realistically function at work tomorrow?

Try this question (adapted from how doctors often think about “fitness for work”):

"“If I had to do my normal duties tomorrow – including the bits that are stressful or safety‑critical – could I do them safely and to a reasonable standard?”"

For example:

• If you drive, operate machinery, care for patients, teach children or make high‑stakes decisions, turning up after two hours’ sleep and a night of panic may be unsafe for you and others.
• If you’re so wound up that you’re likely to burst into tears in a meeting, snap at clients, or make repeated mistakes, that’s not “pushing through” – it’s a sign you’re not fit for work.

4. How badly has your sleep been affected?

Sleep Foundation data suggests many adults lose sleep on Sundays due to Sunday scaries. But there’s a difference between “went to sleep an hour late” and “it’s 3.30 am and I haven’t slept at all.”

Consider:

• Do you feel safely alert enough to commute and work?
• Is this broken sleep happening every Sunday, or most nights?

Chronic sleep disruption is both a symptom and a driver of anxiety and depression – and a solid reason to check in with your GP.

5. Have you tried simple coping strategies first?

Sometimes, light Sunday scaries ease with:

• A 10–15 minute “Monday plan” (jotting down your top three tasks)
• A proper wind‑down routine (screen‑off time, low‑stim TV or reading, warm shower)
• Some relaxed movement or stretching
• Limiting caffeine and alcohol in the afternoon/evening

If those don’t touch the sides, or you feel significantly worse despite trying, that’s useful information too.

6. Are there any safety red flags?

If you are:

• Having thoughts of self‑harm or suicide
• So distressed you feel you might hurt yourself or someone else
• Experiencing chest pain, trouble breathing, or other severe physical symptoms

…this moves beyond a work attendance question. You should seek urgent help (we’ll list options below), not drag yourself into the office.

Putting it together:

• Category A – Typical Sunday scaries

Mild to moderate, occasional, settle once you’re at work. You might decide to go in, but with better boundaries and some Sunday self‑care. Our article on back‑to‑work anxiety has a heap of practical tips for this group.

• Category B – Significant work anxiety / mental health strain

Symptoms are strong, you’re clearly not fit for work tomorrow, or this has been going on for weeks. This is where taking a mental health day – i.e. using sick leave for stress or anxiety – is often appropriate, alongside booking a GP or telehealth consult to plan longer‑term support.

• Category C – Crisis signs

Thoughts of self‑harm, extreme distress, or severe physical symptoms. Work can wait – this is time for emergency or crisis support.

If you’re in Category B or C, you may need a medical certificate for work. That’s where seeing a GP in person or via telehealth (including online options like ours) comes in.

How to call in sick for stress or anxiety (without oversharing)

Many Australians feel awkward about saying “I’m not coping” to their manager. The good news is: you don’t have to give your full medical history to take a sick day.

Under Australian discrimination and privacy laws, mental health conditions are treated like other health issues; you’re not required to disclose your diagnosis to your employer.

A few practical pointers:

1. Keep your wording simple and factual

You can say something like:

• “Hi [Manager], I’m unwell today and not fit for work. I’ll be taking personal leave and will let you know if I’m able to return tomorrow.”
• “I’ve been experiencing significant anxiety and I’m not in a safe state to work today. I’m taking a sick day to seek medical advice.”

You don’t need to specify “anxiety” unless you’re comfortable; “unwell” or “medical condition” is generally sufficient.

2. Know what your medical certificate will say (and won’t say)

A typical doctor’s certificate doesn’t list your diagnosis. It usually confirms that:

• You were examined or consulted on a certain date
• You’re unfit for work (and for what period)
• It’s signed and includes the doctor’s details

NextClinic’s own guide to medical certificate myths notes that most certificates don’t include the specific illness unless there’s a special reason (for example, a workers’ compensation claim or if you request it).

So if you see a GP or use an online medical certificate service, it’s perfectly standard for the certificate to simply state that you have a “medical condition” and are unfit for work from Date A to Date B.

3. Expect that your employer may ask for evidence

The Fair Work Ombudsman confirms employers can require evidence for as little as one day of sick leave, provided their policy is reasonable and consistent. That evidence can be a medical certificate or a statutory declaration that would satisfy a reasonable person you were genuinely unwell.

Some workplaces are more relaxed; others are strict. It’s worth knowing your employer’s policy so you’re not surprised by a request.

4. Be honest – and don’t fake it

We get it: sometimes you’re tempted to chuck a “fake sickie” after a big weekend. But using fake certificates or lying about illness can have serious consequences, including disciplinary action or even dismissal. It also increases anxiety – constantly worrying about being caught isn’t exactly relaxing.

Online services like ours are there to make legitimate sick leave easier, especially when you can’t get to your usual GP – not to help people game the system. Our doctors are AHPRA‑registered and will only issue a certificate if, in their clinical judgement, it’s appropriate.

When an online medical certificate makes sense (and how we can help)

Here’s a familiar scenario:

• It’s late Sunday evening. You’ve tried the breathing exercises, the hot shower, the “I’ll be fine” pep talk.
• Your heart is still racing; you feel sick; you’ve burst into tears twice just at the thought of walking into the office.
• Your regular GP is booked out for days, or closed on Monday. You know you’re not fit for work, and your employer usually wants a certificate.

This is exactly the kind of situation where an online medical certificate can be helpful.

How our online medical certificates work

At NextClinic, we offer fast, affordable medical certificates online, issued by Australian‑registered doctors. In many cases, you can:

• Request a 1‑ or 2‑day medical certificate starting from $19.90
• Fill out a symptoms form online from home
• Have an AHPRA‑registered doctor review your request (and follow up by phone if needed)
• Receive your certificate by email, often within about an hour, between 6 am and midnight AEDT

If you’re likely to need more than 2 days off, we’ll usually recommend a full telehealth consultation instead, so the doctor can explore what’s going on in more depth and discuss a proper care plan.

We’ve written a full guide on [common reasons to request medical certificates online] – from colds and gastro to period pain, migraines and yes, exhaustion, stress and burnout. We also explain in detail why online certificates are legally legitimate under Australian law and how to avoid [common reasons they get rejected].

The key things to know:

• We (and other reputable providers) do not just auto‑approve every request. If our doctor doesn’t think a certificate is appropriate, they won’t issue one.
• Online certificates have the same legal standing as a traditional one, as long as they’re signed by a registered doctor and meet standard requirements.
• Using telehealth can be especially helpful if you live in a regional area, can’t get a last‑minute face‑to‑face GP appointment, or feel too anxious to sit in a waiting room.

If your Sunday scaries have tipped into genuine work anxiety that leaves you unfit for work, a same‑day telehealth consult and online medical certificate can be the first step towards getting the rest – and the professional help – you need.

How to make a mental health day actually restorative

Scrolling Instagram all day while your mind races about falling behind? That usually doesn’t help.

If you do take a mental health day tomorrow, consider a loose structure:

1. Prioritise rest (not numbing)

• Sleep in a little if you can, but try not to flip your body clock completely.
• Aim for a nap only if you’re truly exhausted, and keep it short (20–30 minutes) to avoid a “jet lag” feeling.
• Avoid heavy drinking or excessive caffeine; Lifeline advises that alcohol and stimulants can worsen anxiety and disrupt sleep.

2. Do one or two body‑based calming activities

Anxiety is as much in the body as the mind. Simple, low‑pressure options:

• A gentle walk around your neighbourhood
• Yoga or stretching via a video
• Slow breathing – for example, inhaling for 4 seconds, exhaling for 6, repeated for a few minutes

Exercise has been shown in numerous studies to help reduce anxiety levels and improve mood. You don’t need a hardcore HIIT session; even 10–20 minutes of gentle movement is a win.

3. Limit work contact

If part of your work anxiety is being “always on”, try:

• Logging out of email and messaging apps
• Putting your work phone in a drawer
• Letting your out‑of‑office reply handle messages for the day

Remember, if you’re taking sick leave for stress or anxiety, you are not “on call”.

4. Capture what you want to discuss with a doctor

Take a few minutes to jot down:

• How long you’ve been feeling this way
• Specific symptoms (physical and emotional)
• Work situations that trigger your anxiety
• Changes in sleep, appetite, or substance use

Healthdirect recommends writing down your symptoms ahead of an appointment to make it easier to explain what you’re going through. This can help your GP (or telehealth doctor) decide whether you might benefit from a mental health care plan, medication, or a referral to a psychologist.

5. Do one small thing that feels good

Not a full “glow‑up” day – just one or two small, nourishing things:

• Coffee with a trusted friend
• Time in nature
• A favourite show, book or hobby

The goal of a mental health day isn’t to “fix everything in 24 hours”. It’s to stop the spiral, give your system a breather, and set yourself up to get proper help.

If your Sunday scaries are every week, it’s time to go deeper

Taking the occasional mental health day is absolutely valid. But if you’re dreading Monday most weeks, it’s a sign something more systematic needs attention.

A few next steps to consider:

1. Talk to your GP or a mental health professional

Your GP can:

• Help work out whether you’re dealing with an anxiety disorder, depression, burnout, or a mix
• Create a mental health treatment plan and refer you to a psychologist or other specialist
• Talk through options like online therapy, lifestyle changes, and (if appropriate) medication

You don’t have to wait until you’re in crisis. The Australian Government’s mental health site emphasises that help is available at many levels, from helplines and online programs to specialist care.

If getting to a clinic is hard – because of distance, time, or anxiety about waiting rooms – a telehealth consultation (including through services like ours) can be a more approachable first step.

2. Look at the work factors within (and beyond) your control

Beyond Blue lists many work‑related factors that influence mental health, including workload, fairness, support, recognition, work environment and exposure to traumatic events.

Ask yourself:

• Is my anxiety mainly about volume (too much work, not enough time), people (bullying, conflict, lack of support), values (the work clashes with what I care about), or a mix?
• Are there realistic changes I could request – different duties, flexible hours, adjusted workload, or a different team?

Remember, Australian work health and safety laws require employers to manage psychosocial risks (like bullying and unreasonable workload) as seriously as physical hazards.

If your workplace is genuinely unsafe or unwilling to engage, it’s not a personal failing if you start exploring other options.

3. Reduce the stigma by talking to someone you trust

Given that such a large proportion of Australians hide mental health struggles at work, chances are your colleagues are dealing with their own version of the Sunday scaries.

You might choose to:

• Confide in a trusted colleague or friend
• Use your organisation’s Employee Assistance Program (EAP), if available
• Speak with HR about adjustments or supports

You don’t owe anyone your full history. But you also don’t have to shoulder this completely alone.

4. Use resources designed for Australians

Some useful starting points:

• Beyond Blue – Work and mental health (information on burnout, workplace rights, and practical tools)
• Head to Health / Medicare Mental Health (government portal listing free and low‑cost services)
• Lifeline (13 11 14) – 24/7 crisis support
• Healthdirect (health information and a symptom checker, plus a nurse helpline on 1800 022 222)

We also have a dedicated article on [dreading tomorrow and back‑to‑work anxiety] with more coping strategies specifically for that pre‑Monday slump.

When to seek urgent help

A quick but crucial note.

Call 000 or go to your nearest emergency department if:

• You are in immediate danger of harming yourself or others
• You have chest pain, difficulty breathing, or other severe physical symptoms
• You feel completely overwhelmed and unable to keep yourself safe

For 24/7 emotional support, you can contact:

• Lifeline – 13 11 14
• Beyond Blue – 1300 22 4636

Your safety comes before work, always. No job is worth your life.

Bringing it all together – and your challenge for this week

Let’s recap the key points:

• The Sunday scaries are a real, common form of anticipatory anxiety before the work week – but they sit on a spectrum from “normal nerves” to serious work anxiety or an underlying anxiety disorder.
• In Australia, you can usually take a mental health day using personal/carer’s leave if you’re genuinely unfit for work because of stress or mental health issues, as long as you meet notice and evidence requirements. There’s no separate “stress leave”, but sick leave for stress or anxiety is recognised under the Fair Work Act.
• A simple Sunday night checklist – looking at symptom intensity, duration, sleep, functioning and safety – can help you decide whether to push through, work from home, or call in sick tomorrow.
• You don’t need to share your life story with your boss. A brief “I’m unwell and not fit for work” plus a medical certificate (in person or an online medical certificate) is usually enough. Certificates don’t normally include your diagnosis.
• Online options like our service at NextClinic can make it easier to take legitimate time off and get support when GP appointments are hard to access – especially on short notice or from regional areas.
• If Sunday dread is becoming a weekly or daily reality, it’s time to talk to a GP or mental health professional and look seriously at both your health and your work environment.

Your challenge for this week

Before your next Sunday night rolls around, choose one of these actions:

1. Plan a gentler Monday – Block out 10–15 minutes to write a realistic Monday to‑do list with just three top priorities.
2. Set a Sunday “screens off” time – Choose a time to log off work email and social media, and stick to it.
3. Book an appointment – Schedule a GP or telehealth consultation (with us or another provider) to talk about your Sunday scaries if they’ve been hanging around for a while.
4. Decide your line in the sand – Write down what would need to be true for you to take a mental health day (for example, no sleep + panic symptoms), so you’re not making the call in the middle of a meltdown.

Then, we’d love to hear from you:

• Which strategy are you going to try this week?
• Have you ever taken sick leave for stress or anxiety – and how did it go?

Share your thoughts or experiences in the comments. Your story might be exactly what another Aussie needs to feel less alone with their own Sunday scaries.

References

• One-Third of Adults Lose Sleep to 'Sunday Scaries' | Sleep Foundation
• Work and mental health - Beyond Blue
• How to Fight Off the Sunday Scaries
• Anxiety | healthdirect
• Anxiety conditions | healthdirect
• New report on psychological health in Australian workplaces | Safe Work Australia
• Generalised anxiety disorder (GAD) | healthdirect
• Investing in Better Mental Health in Australian Workplaces - The Australia Institute
• Most Australians would hide a mental health condition from their employer | Australian HR Institute
• Gen Z's mental health days costing Australian workplaces millions of days off
• Sick and carer's leave - Fair Work Ombudsman
• Can you take sick leave for a mental health day? - UNSW BusinessThink
• Anxiety | Lifeline
• Dreading Tomorrow? How to Handle 'Back-to-Work' Anxiety | NextClinic
• Common Medical Certificate Myths Debunked | NextClinic
• Medical Certificate Online | Fast and Affordable from $19.90
• Common Reasons to Request Medical Certificates Online | NextClinic
• Online Medical Certificates: Top 5 Reasons for Rejection | NextClinic
• Mental health in Australia | Australian Government Department of Health, Disability and Ageing
• Health and wellbeing support - Fair Work Ombudsman

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