Is there anything more anxiety-inducing than the painful moment when you realise that your Sunday is almost over and it’s time for a new working week?
Research shows that 76% of people report having severe Sunday night blues, which we can all admit we’ve felt from time to time.
Anxiety expert Chloe Brotheridge says that a mixture of more alcohol and less sleep at the weekend, a fear of the unknown about the coming week and the prospect of returning to your stressful job can all be contributing factors.
For many of us the Sunday night fear is real. Here are some expert tips for getting through it.
Think positive
Ms Brotheridge explains that much of the anxiety is caused by imagining things on Monday morning going badly, so instead you should use your imagination as a force for good by visualising the week going well.
‘Imagine yourself handling any challenges, feeling relaxed and enjoying your week. After all, studies show that 85 per cent of the things we worry about end up having positive outcomes.’
Be kind to yourself
I spoke to wellness blogger Han who says she always makes self-care a priority to distract from those negative vibes.
‘I make an extra effort to really take care of myself on the Sunday evening. So I will take a bath, eat some nice food and watch Netflix.
‘I am also trying to look at Monday from a different point of view – a chance to make new goals.’
Plan ahead
Alison Ward is a life guidance mentor, and she agrees that planning ahead is a good way to take control of your fears and be proactive in dealing with your anxiety.
She advises writing a list of everything you need to achieve by the end of the week, as well as fun things that will cheer you up and give you something to look forward to.
‘List everything down including the “menial” tasks, like booking a dentist appointment, then schedule everything in evenly throughout the week.
‘Remember to include date night and treat times.’
But avoid planning things you dread
Hilda Burke, a psychotherapist and life coach, says that cramming your week with things you feel obliged to do – like eat healthily or work out – can make you feel deprived and desperate for a weekend blowout.
‘Try and be a bit more creative with your weekday time – for instance rather than seeing “exercise” as the gym, consider another workout activity you find more stimulating and fun, perhaps which includes a social element allowing you to spend time with a good friend.’
Try to stay healthy over the weekend
Ms Burke also says alcohol could also be part of the problem.
‘Many people fall into the trap of bingeing at the weekend which will inevitably effect how one’s feeling on Sunday night.
‘Alcohol is a depressant, so even if you’re not technically hungover, most people will suffer a low mood following over-indulgence in alcohol.’
Get some rest
Once you’ve done all the self-care and planning you can handle, it’s also helpful to practise learning to switch off and get a good sleep, something which many of us struggle with on a Sunday night.
Hypnotherapist Holly Stone says: ‘Distraction techniques such as guided relaxation can be of huge benefit.
‘The more we practise the better we get, allowing us to remain rational and relaxed and far better able to cope.’
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