If you’re like most of us, you’ve probably experienced the dreaded Sunday blues. Those feelings of dread and anxiety that seem to come from nowhere—right when your weekend is almost over. The good news is that there are plenty of ways to combat those Sunday blues, and it all starts with understanding why they come about in the first place.
What are the Sunday blues, what’s the Sunday scaries all about and how can you stop those dreaded weekend blues?
Sunday blues—also known as Sunday scaries—are the feelings associated with dread or anxiety related to the end of a weekend and the anticipation of a workday or school ahead.
This can manifest as exhaustion, restlessness, sadness, and irritability. While Sunday blues are usually not long-lasting, they can take a toll on your mood and mindset.
To minimize Sunday evening blues, it is important to practice self-care by engaging in activities that promote relaxation such as reading or meditation.
Additionally, setting realistic goals for the upcoming week can help you feel in control of your day-to-day tasks. Ultimately, understanding how Sunday scaries makes you feel and implementing small changes in your lifestyle can help ease Sunday blues.
Table of Contents
- Acknowledge That It’s Normal to Feel Down
- Reach Out to Friends and Family
- Get Moving
- Take Time for Yourself
- Make Plans for The Week Ahead
- Celebrate Small Accomplishments
- Get Some Fresh Air
- Have an At-Home Spa Day
- Find a Hobby You Enjoy
- Get Organized
- Turn Off Electronics and Social Media
Acknowledge That It’s Normal to Feel Down
It’s important to acknowledge that feeling down on Sundays is a normal emotion to have and accept that this is the case. Recognizing these feelings can be a great first step towards understanding why they come about and how to best manage them.
Reach Out to Friends and Family
While it may feel overwhelming at times, don’t forget to take advantage of your social network and reach out to friends and family for support on the Sunday blues. Just talking about it with someone can help alleviate some of the stress and anxiety associated with this feeling of the Sunday night blues.
Sometimes getting up out of bed or in front of the computer or tv and out of the house instead and engaging in physical activity can help get rid of negative energy and replace it with something more positive.
Even, if you spend part of your day sitting outside in the sunshine if the weather is nice or at a lounge or coffee shop can do wonders to improve your mood.
Going for a run, playing sports, or even yoga are all great options for getting your body moving while helping distract yourself from any worries or anxieties you may be experiencing.
Take Time for Yourself
Setting aside time for yourself each Sunday can be a great way to relax, meditate, and reflect on what you want to accomplish in the coming weeks. Taking this time will also allow you to reset your mindset by allowing yourself some much-needed self-care before heading into Monday morning.
Make Plans for The Week Ahead
Making plans for the upcoming week ahead will not only keep you proactive about life but also help avoid feeling overwhelmed when Monday comes around.
Whether its scheduling coffee dates with friends or planning out meals for the week ahead — having concrete plans in place will make starting off Monday morning less daunting!
Celebrate Small Accomplishments
Take some time on Sunday evening to celebrate all the little accomplishments you made that day or week. Maybe it was finally cleaning up clutter from around the house or doing something kind for a friend or family member.
Whatever it is, take a few moments to recognize everything you achieved, however big or small. This will help you stay focused on all that’s going right in your life and reduce stress levels overall.
Journaling (I have a beginners guide to journaling here with helpful journaling prompts to get you started right now!) is a great way to not only save these accomplishments for later reflection, but also to enhance your ability to be mindful and strengthen that appreciation in the moment.
In addition to helping reduce any type of Sunday anxiety or Sunday blues, creating and consistently affirming these weekly mini-victories can bring a sense of purpose throughout the rest of your day – defying those dreaded Sunday scaries!
Get Some Fresh Air
Take a walk outside and enjoy the outdoors! Even if you don’t have time to go out and explore nature, simply opening your windows and breathing in some fresh air can do wonders for reducing stress levels. Taking some time away from technology and being present in nature helps us appreciate our surroundings and live in the moment.
Research has revealed how spending time in natural surroundings can improve mood and overall sense of wellbeing. From being more creative, to having a clearer mindset, studies show that being in nature can have a truly positive effect on our mental health.
Not only can this help us to be more productive and successful, it can also enhance how we approach problems and think through solutions. Whether through taking a hike in the woods or resting in a local park, it’s clear how valuable investing time into being outdoors can be beneficial for how we feel.
Furthermore, there is evidence that mental wellbeing is improved when surrounded by green spaces as it may leave one feeling emotionally restored. Give it a try! Investigate how much closer to yourself you feel when your surroundings include trees rather than buildings.
Have an At-Home Spa Day
Everyone needs some self-care every now and then! Dedicate Sunday evenings to treating yourself with an at-home spa day—try drawing a hot bath with essential oils, giving yourself a facial with ingredients from your kitchen pantry, or using calming music as background noise while you relax with an adult coloring book (yes, these are still trendy!).
Make sure to take some time for yourself so that when Monday arrives you feel refreshed and relaxed.
Find a Hobby You Enjoy
Having something meaningful to do on Sunday evenings can keep stress levels low while boosting self-confidence in our abilities.
Many people find hobbies they enjoy by trying out new activities such as painting classes, cooking lessons, or taking part in outdoor sports like hiking or rock climbing. Find something that works best for you and make sure to dedicate time each week to focus on it!
It might not seem like much fun but getting organized definitely pays off in the long run! Spend some of your Sunday evening tidying up your bedroom, kitchen, living room—whatever area could use a bit of sprucing up!
Setting goals for yourself on Sundays will also give you something positive to look forward to during the upcoming workweek instead of dreading Monday morning ahead of time.
Turn Off Electronics and Social Media
Finally, turn off electronics and social media for at least an hour—this means phones too!
Taking this digital break will help clear your head after a long workweek while allowing plenty of relaxation time before starting anew come Monday morning.
Not only will spending time away from devices help take care of your health, but it will also give your eyes and mind a much needed break from screens and allow you to refocus with clear thoughts.
Sundays don’t have to be a source of dread! With some proactive tactics and self-care, you can beat the Sunday Blues and make it your favorite day of the week.
Give yourself permission to take time for mental wellbeing and honor self care-you deserve all parts of your life brought into harmony no matter what day it is so that you can show up as best version of yourself every single moment.
Juggling work life balance isn’t easy but knowing how best to tackle your Sunday blues can make transitioning into each workweek easier than ever!
Understand why these feelings come about in the first place then try out anyone (or several) of these helpful tips designed specifically for women looking to make Mondays just a little bit brighter and will make us feel more relaxed throughout our entire workweek ahead.
So go ahead—make Sundays count!