Beat the Sunday Blues

For some, when Sunday afternoon comes, rather than appreciating time with family, friends, your significant other, or your favorite furry friend, instead, several stressful and negative thoughts race through your head.

Does this sound familiar…

“What does my schedule look like tomorrow?” “What deadlines do I have this week?” “What time is that presentation in the morning? I need to finish preparing tonight.”

You’re not the only one.

Stress caused by the Sunday Night Blues can wreak havoc on our health. Job stress is by far the most significant source of stress for the American workforce, and it has soared gradually over the decades. Therefore, it is no surprise that Sunday Night Blues, the anxiety you feel on Sunday when thinking about the upcoming workweek, is very real.

Below are five helpful approaches to beat Sunday evening anxiety and enjoy your entire weekend.

Do you spend Sunday couch surfing? If so, it will be more likely that those unnerving thoughts will enter your thought process. Instead, plan an activity or distraction to keep a focus on positive energy. Set time aside for your hobbies, spend time outside breathing fresh air, or grab coffee or drinks with your loved ones. Take a day trip or plan a weekend getaway. For the next few weeks, work on paying attention to the moment you begin feeling stressed so you can focus on activities during that time and keep anxiety at bay.

If your direct report is emailing on a Sunday, it doesn’t mean you must do the same. Don’t set a precedent because it will become an expectation once you respond to an email on a Sunday. Instead, set a standard for checking email during weekdays and leave weekends for personal pursuits. Create boundaries and maintain them. By recharging your batteries on the weekend, your Mondays will be much more productive.

“It’s not possible to disconnect from email!” It may seem so, but if you work to plan your week, you may see a difference. Set aside a block of time on Friday afternoons to set and check on goals and deadlines for the following week. If possible, wipe out your inbox so you can begin fresh the following week. Use current technology to draft emails and schedule to send them on a future day. Organizing your ideas and preparing for upcoming presentations and meetings will help create the best setting for a fun, relaxing weekend.

Becoming mindful helps us recognize more and live in the present rather than being focused on the future. Here are a couple of examples that can help you get prepped for a successful workweek:

Truly concentrate on your relationships. Being in the moment with those you share personal time with, instead of your thoughts being focused on another topic, will lead to healthier experiences with those you care about.

While enjoying your favorite activities, whether walking, playing tennis, dining out, or attending a baby shower, genuinely enjoy the experience by being mindful. Take each experience slowly and allow yourself to enjoy it. Focus on your activity and be aware of the sensations, smells, surroundings, noise, and even subtle movements that keep your focus and enhance your experience.

If you are continuously suffering from Sunday Night Blues, it might be time to consider switching up your job or your career. Begin by analyzing why you are experiencing those feelings.

Are you stuck in your current role? Bored by it? Overwhelmed with the workload? Are you dealing with a toxic Supervisor or co-worker?

Build a list of what triggers these feelings. Once you find the cause of your stress, you can act. Maybe it is time to consider starting your own business to experience freedom, flexibility, and fulfillment of individual success. It is possible to look forward to and enjoy your Mondays by altering your mindset. Never settle; your time is too valuable.