How to Beat the Sunday Blues

Image of a sad-looking puppy with the words "I got the Sunday Night Blues"If you have a Monday through Friday job, then at some point in your career you have probably experienced the “Sunday Blues.” It often starts around Sunday afternoon with a slightly depressed feeling that your weekend is coming to a close. Along with sadness often comes an uptick in your level of anxiety thinking about Monday morning and the week ahead.

Sound familiar?

Many people think they are the only one who suffers from a feeling of depression/anxiety on Sunday, but this happens to a lot of people…even people who report that they generally like their jobs. Sometimes, even school children report this feeling of dread on Sundays.

Therapists and Sunday Blues sufferers have some recommendations on way you can help combat this weekly affliction. Here are some things to try out:

  1. Identify your Sunday Blues pattern.
    Recognizing that this is a common experience for many is one thing, but try assessing your own patterns and how your own anxiety/depression tends to manifests itself. Perhaps you feel lethargic or easily irritated? How have you been coping with these feelings? As with most things, the first step is having enough self-awareness to recognize that this is an issue for you.
  2. Is there an underlying issue?
    Sometimes the Sunday Blues seem like a general malaise about work, but it could also be indicative of something more. Sometimes the Sunday Blues are a natural dip in the weekly rhythm of life; however, you might be more prone to this weekly affliction if you suffer from depression and anxiety in general. The Sunday dreads could also indicate a work dynamic that needs to be addressed, whether that is a conflict with somebody in your office or the realization that you are unsatisfied and need to move on from your current job.
  3. Start preparing on Friday.
    Before you leave work on Friday, make a Monday morning to do list. Knowing that you took some time to get yourself organized for the next week can help you to feel less stressed when you get to work on Monday morning. Similarly, you might want to change your errand schedule. Most people use Sunday to grocery shop, clean, etc. which can contribute to the Sunday blues. Mix up your routine and see what works best for you.
  4. Make a new tradition – Monday Funday!
    Plan something fun for the beginning of the week. Some people like to choose one set Monday night activity, like watching a particular TV show or going to a bar’s trivia night. Or, you could change it up weekly. Whatever you do, find something in the week that you will genuinely enjoy.

What have you done to combat the Sunday Blues? Share advice with a comment below.

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