In The News

Mon 24 Jun 2019

How To Take The Headache Out Of Sunday Blues


Business Consulting & Coaching
Do you find yourself restless on a Sunday evening, knowing the weekend is almost over?

Are you dreading the working week just around the corner?  Well, you’re not alone! There are a few simple things you can try to do, both during the week, as well as over the weekend, to help fend off your Sunday blues.

1. Know your triggers

“Sunday Night Syndrome” is a real thing – it’s an indication of the stresses in your life.  Do you know what triggers these feelings of anxiety for you? Is it that you don’t like your job or your boss? Are you overwhelmed by thoughts of how much there is on your work plate? Or in contrast, are you bored at work, stuck in quicksand?  I put it to you that you probably already know deep down what’s troubling you and causing your blues, but better the devil you know, right? Wrong! One of my favourite sayings is “nothing changes if nothing changes.”

Once you identify what is triggering your feelings, you may find you have a better chance of changing what needs to be changed.

2. Sort out your Friday afternoon

Before leaving work on Friday, consider making a list of things for you to do next week. This might help you to close off your previous week and set your priorities for Monday morning. If you want to feel less weighed down on a Sunday evening, perhaps spend a bit of time on Friday sorting out your week ahead so you can start Monday feeling refreshed.

3. Get some proper

People who sleep in on the weekends may find they can’t fall or stay asleep on Sunday night. If you want to sleep in on the weekends, perhaps try to limit how long you do so. Or let Saturday be your sleeping in and try to wake up at the same time on Sunday as you will do on Monday.

Research on sleep disorders indicates that taking a warm shower a couple of hours before bedtime helps to relax and raise your body temperature.

One of the best things I ever did was remove my bedside clock from my line of sight. There’s something about waking up in the middle of the night, seeing a red blinking 3 am and knowing you only have 3 hours left to sleep. And then tossing and turning, waiting for the inevitable.

4. Don’t work!

If you allow yourself to be available for work over the weekend, then expect others to expect that of you in return. I’m sorry to say, you may be the author of your misfortune here. If you have to work, try to keep it to a minimum, for, just like the washing, your work will never be completely done. Of course, there are going to be times when working on the weekend is needed, but try not to make that your norm.

5. Exercise and eat well

There’s something about the weekend that opens the door to unhealthy eating and drinking patterns. However, this can have an impact on your mood and energy, not to mention your chance of getting a good night’s sleep. Studies show that regular exercise helps to decrease tension, improve mood, enhance sleep, and enrich your self-esteem.

6. Be Grateful

Gratitude can be an antidote to negativity.  I put it to you that there are others in this world who would much prefer to have your life compared to their own. Perhaps you don’t realise how lucky you are? When the Sunday blues kick in, consider making a list (mental or on paper) about everything you are grateful for. And then read it!

7. Have some fun!

Try to organise your chores, work and fun activities without leaving all the stressful ones for Sunday night. We typically over-schedule our weekends (or don’t schedule anything at all) and then find ourselves seriously running out of time on Sunday. Perhaps get your least favourite things done on Saturday and leave Sunday for fun.

According to Bob Geldof, he wrote the song “I Don’t Like Mondays” after reading about a 1979 schoolyard shooting spree of a 16-year-old girl who killed two adults and injured eight children and one police officer. The shooter showed no remorse for her crime and her explanation was “I don’t like Mondays. This livens up the day.”

Either you run the day or the day runs you – it’s only a Monday.


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