Sunday Night Blues

How to Recognize and Cope with Them

by Kristi Caporoso

 

    We've all been there before. You have a great weekend; plenty of relaxation and fun activities, and then on Sunday it hits you--tomorrow the week starts. You have to wake up early, you have to go to work, and have a whole plethora of things to worry about. This is nothing to be worried about--you merely have a case of the Sunday blues. LCPC Joyce Marter has several different suggestions as to how to cope with this temporary increase in anxiety and sadness.

    The first step to reigning in your Sunday blues is to increase your self-awareness. Talk to yourself and tell yourself that you are just moody and upset because it's Sunday, and that it is completely normal to feel that way. Also, being aware of this should make it easier for you to let the small stuff slide. Don't stress so much about the little things, since you know you're already in a grumpy mood.

    Once you are aware of your Sunday blues and how you are feeling, it's time to start coping with (and/or preventing) them. One effective way of doing so is being prepared for the week ahead. Taking Sunday afternoon to make sure you are prepared money-wise, gas-wise, work-wise, etc., will cause you to feel less overwhelmed and less like you have too much to worry about when the week arrives. Certain lifestyle choices, such as exercising and having a healthy dinner with some tea, can also help. Exercise releases feel-good endorphins and is "nature's antidepressant." Also, having something pleasant that you do every Sunday can help to decrease those feelings of dread. Have a game night with your family, or do something you really enjoy. Something relaxing before bed is another wise choice: yoga, a bubble bath, or meditation. This promotes calm and will help you to get a good night's sleep. While getting some work done ahead of time may sound like a good idea, it is not the best. Setting aside some time on Sunday to review your plans for the week or to make a "To Do list" is okay, but trying to get "some" work done will inevitably lead to you trying to get everything done, and stressing about the work week before it starts.
    While Sunday may boost your levels of anxiety and sadness, the weekend is a time to relax and recharge for the week. Keep that in mind while you are trying to cope with your Sunday blues.

Source: http://blogs.psychcentral.com/success/2013/06/7-things-to-stop-sunday-night-anxietydepression/