It’s the weekend, and you are happy to finally get some much-needed rest. Everything is going fine until the clock strikes 4 pm on Sunday, and out of nowhere, it seems a gloomy cloud has descended upon you. It’s a dreadful feeling, right in the pit of your stomach that overwhelms your mind and is even starting to make you feel physically sick. Try as you might, you can’t seem to shake off this feeling; thoughts of your to-do list and what lies ahead in the new work week have come together to create a dark cloak over you – as they always do every Sunday.

Are Sunday Blues real, or is it just in your head?

The reality is, Sunday Blues, Sunday Scaries, Sunday Depression, or whatever name you know it by is a real thing, and they affect both adults and children alike. According to a survey by SleepGuide, 81% of participants admit to feeling an elevated sense of anxiety on Sundays in anticipation of a new week. Sunday Blues is typically the feeling of dread that many of us experience when we realize the weekend is over and we have to return to work or school, as the case may be.

Contrary to the tag ‘Sunday,’ this dreadful feeling of anxiety isn’t exceptional to people who have a traditional workweek (Monday- Friday, with free weekends). People with alternative work schedules also experience the blues. This shows that Sunday Blues could happen any day of the week after a period of rest or relaxation. For instance, a student who has Monday and Tuesday off is likely to experience similar feelings on Tuesday night in anticipation of classes resuming Wednesday.

How to combat the Sunday Blues.

1. Be Proactive.

One of the reasons you are experiencing the Sunday blues is because your head is spinning with all the tasks for the upcoming week. You are probably unsure of which to tackle first or where to begin. Spare yourself the agony by ensuring that just before you close for the day on Friday, you draft a to-do list containing what you will need to accomplish the following week.

This way, you can spend the weekend knowing that you have an idea of the tasks to tackle by Monday, and it’s easier to dive into accomplishing these tasks without missing a beat. 

2. Plan a fun activity on Monday.

Sure, Mondays can be dreadful, and that’s understandable. In many countries, it is the most serious day of the week, and everyone is expected to bring in their A-game, report their achievements from the previous week, and set accountable goals for the new week. All these expectations have a way of contributing to the dread we experience on Sundays. Therefore, to evade your Sunday blues, the solution lies in how to make Monday less tense.

 While it may be above your level of influence to decide if you want to have a Monday morning meeting or not, you can balance things out by planning a fun activity on Monday evening. This does not have to be anything grand. It could be setting aside Mondays as your cheat day (if you are on a diet) or dedicating it to a relaxing hobby like painting or watching an episode of your favorite TV show. This will help make Mondays a day you look forward to despite being the start of a new workweek. You are now able to balance the negative anxiety with positive anticipation.

3. Get good sleep.

Ideally, the average adult should have anywhere between seven to ten hours of sleep every night, depending on age. Unfortunately, a significant number of adults sleep less than seven hours. This could be a result of the stress and anxiety we have to deal with daily. The good news is, there are several ways that you can train your mind to relax and get quality sleep.

The first step would be to establish a bedtime routine – a fixed time to sleep and wake up. An established routine allows your brain to recognize your sleep pattern and adjust accordingly. Additionally, try to give yourself at least 15 to 30 minutes of gadget-free transition time before going to bed. You see, the blue light that your phone and electronics emit can interrupt your melatonin production – a hormone responsible for the circadian rhythm (sleep cycle). 

So, instead of using your phone in bed, you can take up reading a book or listening to soft tunes instead.

4. Engage in active leisure.

It is all too easy to recline into hermit mode on Sundays. However, studies show that less social people are more prone to sadness. On that note, avoid the temptation to stay home all day. Instead, create a Sunday ritual that involves you going out and interacting with people. This could be attending church, a book club, or visiting friends.

To further support the effectiveness of active leisure, this 2010 study by Chaeyoon Lim and Robert Putnam shows that religious people have a higher life satisfaction than those who do not belong to any religious society. This is so because they regularly attend services and build social connections within their congregation. So while it is okay to spend the day watching Netflix, you stand to benefit more if you socialize on Sundays and save the TV show for a less anxious night like Monday night or hump day.

5. Consider a new job.

Where all else fails, and you are still experiencing an extreme case of Sunday blues, this can be a sign that your job isn’t the right fit for you. It might be time to start looking for a new job altogether. However, ensure that you have thoroughly examined the reason behind your dread and anxiety.

What are your exact fears? Is it your boss? The stress of work? The lack of career growth? Or do you feel bullied by your co-workers? Create a list of what triggers your Sunday blues, and see if you can do something about it. Perhaps you can have a conversation with your employer about a change of role or consider finding another job altogether.