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Beating the “Sunday Blues”

It’s that time of the weekend again. It’s early Sunday evening and all of the sudden you realize the weekend with your friends flew by, and tomorrow is already Monday morning and back to work!

You had so much fun meeting up with friends and catching up on your favorite Netflix series, but the dread of knowing you will be back to check all the unanswered emails starts to cause you some nervousness and anxiety. You’re having what some people refer to as the “Sunday Blues.”

Don’t panic! Below is a simple list to set up your week for success and anxiety free to chase the Sunday Blues away!

Finish your weekend with positivity.

Schedule time on Sunday evening with a close friend and/or significant other that will help you stay engaged and in the positive mindset you had earlier in the weekend.

No one is available? No problem.

Schedule “you time” for Sunday evening doing something you genuinely enjoy doing. Maybe that is cooking your favorite dish.

Meal plan for the week!

Speaking of cooking your favorite dish, plan out your meals for the week. Doing this will take off the stress of having to cook in the evenings after work.

Do a physical activity.

Whether it’s yoga, walking, or lifting weights, doing some form of exercise releases endorphins and you go into the work week feeling great about yourself!

Plan out your week.

Knowing ahead of time what your week looks like, gives you things to look forward to.

Do some chores.

While these activities are not completely exciting, it allows you to know there is one less thing to have to take care of during the week. Also, you could try practicing doing a unique form of mindfulness doing these chores.

Practice mindfulness.

Put your mind in the present moment and be in touch with your five senses (sight, smell, hear, taste, touch). If you’re doing the dishes, what does the dish soap look like, smell like, how does the dish sound with running water, and how does the dish soap feel? Practicing mindfulness in your daily routines can be a stress reliever and guide you to be present with your mind and body.

Turn on a comedy.

Watch a movie or TV show that you think will make you laugh. Laughter is one of the best natural forms of self-care!

Hydrate, hydrate, hydrate!

Drink plenty of water. Having yourself fully hydrated as the week begins can lead you to have a more successful week as water helps increase energy and relieve fatigue.


If your Sunday Blues start creating more than just the blues and is now anxiety, try writing things out. Writing your thoughts on paper can be therapeutic for you to get it all out of your head.

Try imagery techniques.

Try visualizing going into work Monday morning and having a great day. Plan to stop at the coffee shop close to work for that special coffee or breakfast treat you love. Planning something you will be looking forward to first thing in the morning will make it much easier to get out of bed Monday morning!

Do something creative like sketching or coloring.

Doing things with your hands can be a stress reliever as you gear your mind to focus on relaxing and enjoying the here and now present moment.

Do not check work emails unless absolutely necessary.

If you are able to, write a to-do list Friday at work as you are leaving. You will feel more in control Monday morning of where the week is heading. Doing this will allow your Sunday to feel more relaxing as you already are mentally prepared for the morning thanks to your Friday self!

Turn your Sunday Blues into a Sunday Fun-Day!

Try to switch your mindset. Sunday Fun-day is essentially of all of the above mentioned ideas. Your perception of the day can create less stress and anxiety and create a more optimistic point of view for the day.

If you are currently struggling with how to cope with stressors and anxiety, it may be a good idea to connect with one of our skilled counselors at Symmetry Counseling today. You can contact them at 312-578-9990 to set up an appointment.

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