Sunday Night Blues, is it a Thing?

November 8, 2019
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Sunday night blues, Sunday “scaries”, these are just different names for that same feeling of dread that many people experience on Sunday afternoons. Late Sunday afternoons, around 4pm, much of the developed world gives a collective groan as the sinking feeling that the workweek is approaching looms. Although, “sunday scaries” is not scientific, a lot of people experience feeling of anxiety that builds up over the course of Sunday afternoon and evening. 78% of respondent in a poll expressed that they experience Sunday night blues. Almost 60% of these respondents (from the U.S.) said they experience it “really bad”.

“You wouldn’t have a problem with Mondays when you’re doing what you love.” This saying might not be necessarily true. In theory, the 60 hours between 8 p.m. on Friday evening and 8 a.m. on Monday morning are a blissful reprieve from the stress of the workweek. But even if you manage to leave work at work, the reality is that Sundays are often dominated by that anxiety that the workweek begins again tomorrow. Personally, I love my job. I love going to work and doing what I love, but when the realization that the weekend fun is coming to an end kicks in, my Sunday gets derailed.

Sunday night blues is a real thing for a lot of people. But instead of letting this ruin your “fun” weekend, there are things you can do throughout your week to fend off the blues.

1. Identify the triggers

Maybe it’s your boss? Is it that you don’t like your job? Are you concerned about a certain problem at work? Is it an unresolved conflict at work?  Are you overwhelmed by the workload? Do you just need some time off of work? Putting pen to paper to identify what the problem is, is the first step to fending off Sunday blues. I’ve heard people say that they are anxious on Sundays, but “don’t know exactly why”. If “Sunday scaries” sets in on a weekly basis, carve out time to analyze the cause. It may be deeply rooted, it may even be something as simple as changing your office setting.

2. Set and Keep to work schedules/deadlines

Making and keeping to work deadlines will make work more manageable. Making a to-do list of what needs to be done and how you will take care of them is a great way to get it off your mind. Try to stick to your schedule as closely as possible, but also make it flexible enough for changes. Start out with the important goals first; if there is something you did not accomplish this week, revise your to-do and map out how you will get it done in the week to come.

3. Make Friday afternoon your new Monday morning

Getting everything done on Friday makes the weekend more exciting. You can even prepare for Monday morning on Friday afternoon before night out with the gals or however you spend your weekend. When you take care of those annoying work tasks for the week to come on Friday afternoon, you can enjoy the weekend knowing that work is done.

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4. Talk to someone

Sometimes it gets unbearable. Figuring out how serious your anxiety is can be tough. If you are having a hard time coping with your daily life and schedule, seeking the help of a mental health professional is always a good idea.

Remember that Monday is not a bad day, it’s just been given a bad rep. You’ve got this!

Adebolanle A.I. is a Mental Health Social Worker and Registered Behavioral Technician. She has many years of experience writing and advocating for mental health awareness. She runs a mental health and lifestyle website, where she shares tools to help individuals work through daily life challenges.