Six Ways to Reduce the Sunday Night Blues
How do you feel on a Sunday evening? Stressed? Anxious? Depressed about the week ahead? If these things sound familiar, you may be suffering from the Sunday night blues.
The first thing to remember is that you’re definitely not alone. In an international survey 78% of people admitted to experiencing the so-called Sunday night blues.
The second thing is that it doesn’t have to be this way. If you’re feeling unmanageably down before the start of every new working week: there are things you can do to help.
1. Schedule family time
We think one of the best antidotes to stress and anxiety is to surround yourself with the people you love. Why not start a new tradition and make Sunday nights family time? You could turn the last night of the weekend into a film night (don’t forget the popcorn!), a board games night, a special meal night or even a screen-free evening. Whatever you do: try to focus on your family and the activity at hand without thinking about work.
2. Stick to an exercise routine
Even those of us who have a good exercise routine during the week often give ourselves a break at the weekend. Though it is nice to have a rest, there’s scientific evidence to show that exercise is good for us, especially in terms of stress relief. Instead of putting in a Sunday session at the gym, why not take advantage of another natural boost and take a walk in nature? A ninety minute walk in a natural setting has been proven to decrease bad thought habits that can lead to stress and depression.
3. Make healthy food and drink choices
Again, making healthy food and drink choices is a habit that often gets overlooked at the weekend. When Sunday night approaches you may think that a takeaway and a beer will make you feel better, but in reality it’s likely to make you feel worse. Positive choices such as a vegetable-heavy meal and drinking plenty of water will give you more energy and will help you feel ready for the week ahead.
4. Go work-free
How often have you sat down on a Sunday evening to prepare for the week ahead and ended up spending two hours at your computer? This kind of late night working can be a real downer and is often not even that productive. Sit down to work on a Sunday evening and you’ll probably find yourself getting wound up and staying up later than you really meant. If you really do need to do some work over the weekend, try to do it earlier in the day and keep the evening free for relaxation.
5. Try meditation
If you’ve never tried meditation before, you may have only a vague idea of what it involves. Don’t worry: meditation doesn’t have to mean sitting cross legged and making funny noises! Instead, think of meditation as giving your brain some time off. There are loads of online resources for getting started (beginners might like to try Headspace). Meditation has been scientifically proven to reshape our brains and make us better able to manage the threat system that causes stress and anxiety.
6. Find a career you love
If you’ve tried making many of the positive changes above and you’re still experiencing the Sunday night blues, it might be time to ask yourself some big questions. Are you satisfied with your current career? Or is it actually making you unhappy? Severe cases of Sunday night blues often stem from staying in a job that is no longer right for us. Could it be time you made a change?
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