How To Beat Sunday Blues

Everyone is working toward the weekend, which makes sense. It feels wonderful to have two full days to do as we like until the night of Sunday arrives. After a nice, relaxing weekend, there is nothing worse than knowing that the following day would bring the unavoidable return of routine, work, and a never-ending list of duties to fulfill.

As our precious weekend draws to a close, many of us begin to grumble and lament. The Sunday blues, or what some people refer to as the Sunday scaries, are brought on by more than just the disruption of pleasurable activities with friends and family. It's also worrying and dread for the upcoming workweek.

Research has found that having two consecutive days off can create separation anxiety that, when coupled with the dread of the next workweek, can make a Sunday especially depressing.

There are numerous causes of Sunday blues. Each person's triggers are unique to them. The phenomenon is typically characterized by underlying feelings for the coming week.

The good news is that this does not have to be the case. We've put up a list of ways you can adopt to avoid the Sunday night depression and actually savor the remaining hours of the weekend.

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Bring Balance to Your Week

Rearrange your schedule a little bit rather than trying to cram all of your work into your week and all of your leisure into your weekend. Try to schedule some fun activities, such as going out with friends or going to the movies, during the week. Put leisure time on your calendar the same way you would work-related commitments. If unexpected obligations arise in the middle of the week, try to respect that time and put them on the back burner.


Maintain a journal

You are more likely to experience disturbed sleep or perhaps insomnia if you stress about all the things you have to do on Monday. Make use of a strategy that stress management specialists have long recommended: List all the tasks you have to complete on Monday, or perhaps the entire week. If you like, you could even order them in order of priority. In addition to giving your Monday morning a boost, writing down your tasks will make you feel like your anxieties have been released.

If you'd want, go further and write about other aspects of your life that bother you, or just list your blessings. Studies reveal that's a fantastic approach to developing optimism and a happier attitude toward life.


Give sleep high priority

Some people try to make up for sleeping less during the week by sleeping more during the weekend. However, research suggests that adopting this strategy does not mitigate the consequences of routinely cutting back on sleep.

Sleep needs to be prioritized throughout the entire week for this reason. This can be accomplished by developing sound sleeping habits, such as sticking to a regular bedtime and wake-up time during the week and on the weekends, setting up a setting that encourages sleep, and developing a soothing bedtime routine.


Stop multitasking

If we want to enjoy ourselves on weekends while also performing well at work, the best thing we can do to connect with the moment and accomplish more is to quit multitasking. Numerous studies have shown that multitasking negatively affects our productivity. Even a three-second interruption might lead to noticeably inferior outcomes. The unpleasant truth is that multitasking is a time waste. So the next time you have work to complete or downtime to enjoy, try tackling the task carefully, giving that one thing your whole attention for a set period of time, with as little distraction as possible.


Reschedule your weekend

For the most part, we spend Saturdays having fun and Sundays working. On Sunday, this could lead to "moments of unconstrained joy" rather than the customary concern. Do not complete all of your weekly "chores" on Sunday night. Instead, space them out over the course of the following week. You'll be able to escape your everyday rut thanks to this. For instance, if you typically do your washing and food preparation on Sunday evening, think about switching these tasks to a period during the week when you are generally free. To do these tasks, you might have to give up a little evening time during the week, but you'll probably have more free time on Sundays.


Make Sunday fun

Avoid doing any work on Sunday. Spend the remaining hours of the weekend doing something you genuinely enjoy. Try to stick to a weekly routine that you can look forward to. This may be a long meditation session, a movie night, or an art lesson. Your decision is yours. A routine will make the transition easier and give you something to look forward to. Our bodies and minds enjoy routines and regularity.


Get moving, either physically or mentally

Exercise is a fantastic option. A smart method to deal with Sunday stress is to work up a sweat, which has been proven to improve mood, lower anxiety, and depression, and improve sleep. Make sure to incorporate weight training for strength into your routine. According to a 2012 study, weight training significantly enhanced both memory and executive function. If physical activity isn't your thing, keep in mind that mental stimulation is just as vital. Spending a short time on a mindfulness exercise or meditation practice might help you calm down and keep in mind that stress does pass.