Madissyn Fredericks, Licensed Professional Counselor, Symmetry Counseling

It’s Sunday afternoon and an intense feeling of dread may begin to overwhelm you. This anxiety is often accompanied by racing thoughts of what lies ahead in the work week and all the responsibilities that come with it. Some of these responsibilities include emails, meetings, deadlines, and late nights. Once the anxiety kicks in the rest of your night is then consumed with work-related stress leaving you feeling exhausted on Monday morning. Many people, even those who love their jobs, experience a spike in anxiety and/or depression on Sundays and it is often referred to as the “Sunday Night Blues”. While it is difficult to watch your weekend coming to a close, it is possible to challenge the sadness and anxiety by using strategies that include a lot of self-care and relaxation. Below are some of these strategies that may help you beat the Sunday Blues and look forward to your week rather than dreading it.

Prepare For The Week

Take some time in the morning or afternoon to prepare yourself for the week ahead. Clean and organize your home, get groceries, and do laundry. While these tasks aren’t fun it feels good to be productive rather than stewing in anxiety about what has to be done. Completing these tasks earlier in the day gives you a sense of control and preparedness for the week to come and leaves you feeling more optimistic.

Schedule Sunday “Me” Time

While Sundays are often used as a day to catch up on laundry and chores, make sure you schedule in time for yourself that doesn’t include bleach. Sign up for the weekly yoga class on Sundays, go for a run, or catch up on your favorite show. It is as easy as picking something you like and making it a routine every Sunday. Dedicating an hour or two to doing something you like will help you feel good and more positive throughout the day.

Relax and Unplug Before Bed

If you are checking emails or working on a project up until the second you go to sleep, you never give yourself the chance to unwind. Use Sunday evenings to unplug and unwind with a bath, a good book, or calming music. Creating a calm and relaxing environment makes it easier to enjoy the end of your weekend and get a better night’s sleep. Doing this will give you a better start to your week!

Schedule Something To Look Forward To

Weekends shouldn’t be the only days to do something fun. Try planning little things such as a girls night watching your favorite show, dinner with a friend, date night, or volunteering during the week. Strategically planning things to look forward to throughout the week makes Monday through Friday seem less daunting and gives you something positive to focus on.

If you are currently struggling with the anxiety and depression associated with the Sunday Blues and would like some support, it may be useful to connect with a therapist. Contact Symmetry Counseling at 312-578-9990 to set up an appointment with one of our very skilled therapists today!