Do you get the Sunday Blues?
- H Pannila
- Dec 4, 2022
- 2 min read
The Weekend. A time for rest, relaxation and bit of fun. Why is it then, that as Sunday evening approaches, a slow building anxiousness sometimes creeps in and spoils all the fun?
That spike in feelings of anxiousness have sometimes been described as feelings of impending doom about the start of a new work week - or Monday in particular. So all-encompassing, these "Sunday scaries" can really spoil what could be the most relaxing of the last few weekend hours. We can find ourselves getting restless, finding ways to distract ourselves, wandering off from room to room or mindlessly snacking at the kitchen table.
It can really feel like being stuck in an unending, uneasy loop, overall restlessness or just a general avoidance of being in the present moment. The worry and anxiousness of the upcoming week affects everyone differently, but here are a few strategies that can help you stay grounded, present and ready for those few weekend hours:
Develop a Ritual. Creating a gentle self-care routine that you do at the end of the week can really help you stay present, grounded and calm. Taking the time to plan a strategy gives anxious thoughts less room to wiggle their way. Rituals can include listening to a chilled-out end of week playlist, meditation, taking a bath or spending some time outside listening to nature. Whatever you decide on, try to be consistent with it - doing these activities at the same time every week. This can really help your brain lower stress levels before they spike up.
Have a Digital Detox. As difficult as this can be (depending on how much you depend on or use your phone), this is one of the easiest ways to bring down those stress levels. Set aside some time on Sunday evening to turn off your tech (phone, iPad, PCs) and allow yourself to do absolutely nothing. Yes, nothing at all. Your stress levels will thank you for it.
Watch your tongue. More often than not, the language of our internal voice can really trigger negative emotions. Phrases such as, "I really hate Mondays," "I have so much work to do," or "I hate going back to work" can raise levels of the primary stress hormone, cortisol. Instead, try gentle phrases like, "I'm doing enough at the moment," or "I'll figure things out tomorrow."
Listen to your body. Even if you had a restful weekend, many of us can agree that it's still possible to feel mentally and physically tired from the previous week. Many times, the body has a way of turning up the anxiety in our minds as a way of letting us know we haven't rested enough. Take a few minutes to stop and take in a deep breath. Check in with your body and if you aren't sure if this feeling is just tiredness or mental worry, the best strategy can be going to bed early. Give yourself that extra rest and wake up refreshed and ready for the week ahead.
Now, the next time you start to feel anxious or pace in anticipation of the weekend ending, remember that you have the tools to manage things on Monday. Protect your time to relax, and save Sunday as your day, all to yourself!
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