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Sunday blues
As Sunday evening approaches, instead of enjoying the final hours of the weekend, a familiar sense of unease begins to creep in. Known as the "Sunday Scaries" or "Sunday Blues", this anxiety about the upcoming working week is a common experience for many working people that, if left unchecked, can impact their mental health over time. In this blog post, we'll delve into the causes of these unwelcome end-of-week feelings and explore practical strategies to help you navigate them.
What are the Sunday blues?
The Sunday blues refers to the low mood or inner restlessness that many people feel on Sunday evening in anticipation of the upcoming week at work. Studies show that the Sunday blues is a widespread phenomenon – according to a LinkedIn survey, 80 per cent of professionals report being familiar with this uneasy feeling. The causes of the Sunday blues are varied and can include the stress of the upcoming workload, unfinished tasks from the previous week and the mental shift from leisure to work mode.
«Anyone who spends Sunday thinking about Monday has wasted a day off.»
– Unknown –
Effects of the Sunday blues on mental health
The Sunday blues is more than just an unpleasant feeling; if left unchecked, it can significantly impact our mental health. The short-term consequences include increased anxiety, poor sleep and a general feeling of restlessness. Over time, these symptoms can lead to chronic stress, burnout and reduced productivity.
Practical tips to combat the Sunday blues
To alleviate the Sunday blues or, ideally, avoid them altogether, we've compiled some helpful tips to boost your well-being as the week draws to a close.
1. Plan your week in advance.
One of the most effective ways to combat the Sunday blues is to plan the week ahead. By organising your tasks and setting yourself clear goals, you can reduce the feelings of uncertainty that often trigger anxiety. Take a few moments on your last working day of the week to outline tasks and priorities for the upcoming week. Create a to-do list of unfinished business to free your mind over the weekend. This will allow you to relax with a clear conscience, knowing you won't have to start from scratch on Monday morning.
2. Find your highlights.
Are you overwhelmed by the prospect of the many challenging – even unpleasant – tasks awaiting you in the week ahead? Is there a conversation you're dreading or a specific task you've been putting off for weeks? If so, it's no wonder you can feel your mood plummeting. However, it's unlikely that your week will consist solely of these onerous chores. Perhaps you're also looking forward to a coffee with your favourite colleague? Or is there a job that you particularly enjoy? Focus on these highlights, and the coming week won't look quite so bleak!
3. Get support ahead of time.
Are any tasks already stressing you out as you plan the week ahead? Maybe you're unsure how to approach them or already know there won't be enough time to handle everything. In this case, it's important to seek help as early as possible. Can someone on your team lighten your workload? Is there an opportunity to delegate or postpone tasks?
4. Use the weekend to recharge.
Plan weekend activities that offer physical and mental relaxation. What works best will depend on your preferences: does a run around the lake with your friends re-energise you? Or would you prefer a cosy cup of tea on the sofa? Whatever floats your boat, ensure you make time for relaxation and fun. In other words, don't fill your weekend with obligations that drain you – everyone needs a break from the daily grind. Carefully planned activities can also help you escape from work-related stress.
5. Consciously distance yourself from work.
Creating a clear boundary between your work and personal life is vital for proper relaxation during evenings and weekends. This becomes challenging if work-related notifications constantly intrude, even during your downtime. Therefore, if possible, avoid downloading work emails to your personal phone or sharing your private phone number with professional contacts. If you work from home, close your office door on Friday evening or put your laptop away in a cupboard.
Long-term strategies to banish the Sunday blues
The tips above can help to alleviate occasional Sunday blues. However, if you're struggling with these negative feelings every week or your anxiety is getting worse, it's time to make some fundamental changes. Talk to your line manager or a trusted person at work and be open about your concerns. The "How are you?" campaign website offers lots of helpful tips on how to approach such conversations.
Being proactive can help you regain a sense of control, which may positively influence your feelings about work. In addition, the situation will only change if the issue is properly addressed – and who knows, you might discover that others in your team feel the same way!
If you still can't shake the Sunday blues to the detriment of your well-being, it may be time to consult a specialist. Counselling or therapy can help uncover underlying patterns, such as perfectionism, that may contribute to your stress. Addressing these issues can improve not only your feelings about work but also your personal life. If you're ready to seek help, you can find contact information for specialist centres and counselling services in the Canton of Zug on our Help and advice page.
Conclusion
Many people experience the Sunday blues, but these negative feelings don't have to overshadow your weekends. By adopting practical strategies such as planning your week, developing a relaxing routine, setting boundaries and prioritising self-care, you can banish the Sunday blues and improve your mental well-being.
Remember, overcoming the Sunday blues isn't just about overcoming unpleasant feelings at any given moment, but also about establishing positive habits for the long term and achieving a healthy work-life balance.
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References:
- German Social Accident Insurance (DGUV), (2023). Gegen den Sonntagabend-Blues. Arbeit gestalten, Erholungszeiten nutzen. https://publikationen.dguv.de/widgets/pdf/download/article/4892
- Strategien gegen den Sonntagabend-Blues - Treffpunkt - SRF. (n.d.). Schweizer Radio und Fernsehen (SRF). https://www.srf.ch/audio/treffpunkt/strategien-gegen-den-sonntagabend-blues?id=10719957
- Tufvesson, A. (2022). Health: Feeling blue. LSJ: Law Society Journal, (86), 50-51. https://search.informit.org/doi/10.3316/informit.20220321063973
- Your Guide to Winning @Work: Decoding the Sunday Scaries. (undated). https://www.linkedin.com/blog/member/career/your-guide-to-winning-work-decoding-the-sunday-scaries
