You may suffer from the Sunday night blues if you feel anxious, sad, or depressed on Sundays.You're not alone if that's the case.German and Swedish researchers have found that Sunday is the least happy day of the week and surveys show that around 60 percent of Americans have Sunday Blues.You can overcome them by getting organized on Friday and Saturday, creating pleasant rituals for Sunday and Monday, and if that doesn't work, seeking professional counseling to help you overcome the blues and end your weekend on a happier note.
Step 1: Friday is your new Monday morning.
When you're excited about the weekend, it's a good time to get all the work done.Don't worry about the work week to come, get yourself organized so that you can enjoy the weekend.
Step 2: Get rid of your email and organize your space.
Unanswered emails shouldn't hang over your head.If you want to start fresh on Monday, spend the last part of your day answering all your emails and cleaning out your inbox.Don't leave your office a mess.A neat, organized workspace is a place you will be happy to return to after the weekend.It is important to acknowledge receipt of emails.A simple "Thanks" or "Got it" is all it takes.The sender can check this task off their list if they know that they don't need to do anything else.Those you correspond with will also if you do it.If you don't have time to read your emails, mark them as unread.By making them easy to locate and respond to, they will no longer worry about getting lost.
Step 3: Take a moment to reflect on what you have accomplished.
It is possible to leave work with a sense of accomplishment, instead of focusing on what you still have to do.Cross off the goals you have accomplished from the ones you set.
Step 4: For the week to come, write out your goals and a to-do list.
Writing out a to-do list detailing how and when you will take care of something you didn't accomplish this week is a great way to get your mind off it.Make a list of 3 to 5 new goals you want to accomplish at work in the week to come, and a to-do list indicating how they will be accomplished.
Step 5: Have a plan for downtime.
Use Friday afternoon to plan for the weekend.Make plans for the following week as well.It's helpful to plan for Monday.The Sunday Night Blues can be overcome by the sense of anticipation.
Step 6: Over the weekend, set limits on your work availability.
Let your coworkers know when you are available to work.If you don't, you'll be asked to work, and more often than not, that work will be pushed to Sunday night.It's a good idea to tell them you're not going to work after noon on Sunday.
Step 7: Say thank you to your co-workers.
Let your coworkers know that you appreciated their help.Try to resolve the tensions as best you can.Relationships make a workplace enjoyable or uncomfortable.If you leave your co-workers on a high note, you will not have to worry about seeing them on Monday.
Step 8: It's important to do your hardest weekend chores first.
Waiting until the last moment to do weekend chores like paying bills, planning meals, shopping, doing laundry, or balancing your budget can leave you harried and stressed on Sunday.You will have more energy and be in a better mood if you tackle the most annoying tasks on Saturday morning.If you don't get through your entire to-do list that weekend, it's not worth it.Set aside time to finish the tasks during the week or next weekend.
Step 9: There is a fun activity for Sunday evening.
If you aren't doing anything, you're more likely to worry about Monday.Start a weekly ritual that makes Sunday evening something to look forward to.Make Sunday night date night.It's movie night if you go to a movie.You can have a picnic.You can watch your favorite show.People are invited over for dinner.Donate your time to a volunteer activity.A fancy dinner can be prepared.Have a game.
Step 10: It's a good idea to exercise.
Aerobic exercise has been shown to reduce anxiety and depression.The Sunday Night Blues can be combated by exercising on Sunday.It will help you sleep and give you a sense of accomplishment.It's important to start slow and not get too carried away.Walking or jogging for at least 10 minutes is one of the best exercises to help you relax.
Step 11: Do not drink alcohol.
Alcohol seems like a good way to fight the blues, but it's only going to make you feel worse.Monday will be made harder by drinking on Sunday.It's a good idea to eat a healthy dinner on Sunday night.Try a warm cup of tea or some water.
Step 12: Plug your devices in.
Don't check your work email while you turn off your cell phone.It is possible to get a head start on the week by doing work on Sunday.Not getting enough down time can cause you to be less productive if you do work on Sunday.Taking time to replenish your batteries can make you more productive.They can wait until Monday.Give yourself 30 minutes on Sunday to organize your calendar and write out your work to-do list.Writing things down will allow you to put your mind at ease, stop worrying about work, and think about relaxing.
Step 13: Relax before you go to sleep.
If you want to keep your mind off the blues, you should start relaxing and winding down by 8pm so that you can get ready for Monday.It is possible to create a soothing Sunday night ritual.It is important to keep work related items out of the bedroom.Take a hot bath with salts or bubbles.A good book can be read.Meditate.Do yoga.Listen to soothing music.You should give yourself a mani-pedi.You can take an evening walk.The sun is setting.
Step 14: Don't forget to wear your favorite clothes.
Studies show that what you wear affects your mood.Make Monday the day you unveil the newest addition to your wardrobe or wear your favorite clothes.
Step 15: Make your commute enjoyable.
A tough commute can cause stress and contribute to the Sunday Night Blues.Make your commute fun on Monday.You should leave early so that you can get your coffee.You can prepare for the week by visiting a diner where you can eat.You can check out a book on tape from most public libraries for free.On your commute, it will give you something to look forward to.
Step 16: Lunch is an event.
You shouldn't have a salad at your desk on Monday.Give yourself a nice lunch to look forward to.If you can, take a co-worker.Making personal connections at work will make it easier to work.
Step 17: It is a good idea to have a fun activity after work.
There is more to fun than the weekends.It can be helpful to have something to look forward to on Monday night.You can go to a happy hour, go on a date, or see a concert.If that's more your speed, you can watch your favorite show at home.Hire a babysitter, make Monday night pizza or game night, or head out for dinner if you have kids.
Step 18: Don't let your feelings get you down.
Knowing that you have the Sunday Blues can help you work through them.You can keep a log of your actions and tasks.Write down your feelings, what time it is, and why you feel that way.You should look for patterns in your log after a few weeks.What are you really looking forward to?The first step in overcoming those feelings is acknowledging them.If your Sunday blues come from leaving unpleasant tasks for the week ahead until Sunday night to complete, then you can help yourself feel better by changing your weekend and work routine.Allow yourself to acknowledge your nervousness and then tell yourself that Monday will go well, if your Sunday blues stem from anxiety about an upcoming presentation or assignment.Make sure you have enough time to prepare that weekend.It may be time to look for a new job if you don't address your Sunday blues at work.Schedule some time on Sunday to update your resume and look for work.Taking positive steps forward will make it easier to get back to work the next day.
Step 19: It's just another day.
If you think of Friday as the end of the week, you will be anxious about what you haven't done.If you think of Sunday as the end of the weekend, you will worry that you haven't maximized your time.These days aren't over.Each one of them is a part of a larger process.It's fine if you don't finish what you wanted to on Sunday.You have a week to do it.Instead of creating artificial units of time, separate from the rest of life, during which certain tasks have to be accomplished, try to weave those tasks into the overall fabric of your life.If Sunday evening is approaching and you still have tasks to accomplish, don't try to cram them in that night.Make a to-do list of how you will accomplish them.Get rid of fun activities.If you try to cram all your fun into the weekend, it can be more difficult than enjoyable.Over the course of the week, be sure to include fun activities.If your weekend isn't as great as you hoped, you'll be fine.
Step 20: Get professional counseling.
If after adjusting your weekend routine, organizing your Fridays, and trying to make Monday a fun day, you still suffer from the Sunday Night Blues, it is time to get professional guidance to help you explore the deeper causes of your negative feelings.They might be related to experiences you had in the past, such as being bullied or having a learning disorder.They may reflect unease with the type of work you do.A professional counselor can help you talk through your feelings.