It’s Sunday afternoon and your mood starts to dip. The sense of relief, excitement and freedom you felt on Friday evening is replaced by one of angst and apathy. The Sunday Blues or Sunday Syndrome is a recognised phenomenon that many of us experience when our mind switches from weekend mode to Monday morning dread. With the working week looming large it’s easy to spend Sunday in the doldrums, rather than in the moment.
“Sunday nights aren’t considered the end of a great weekend but the beginning of something neither the child nor the adult is looking forward to,” says Stuart Brown, a psychiatrist and the founder of the National Institute for Play, in Carmel Valley, California.
Going back to work, study or mundane weekday commitments is inevitable, but it needn’t shroud your Sunday in doom and gloom.
We’ve come up with 5 easy ways to help you reclaim your weekend wellbeing and beat the Sunday blues.
1. Prepare: Don’t leave boring errands and mundane chores until Sunday. Get them out of the way on Saturday or even Friday evening, and free up the rest of your weekend for the things you really want to do.
2. Socialise: Instead of slipping into hermit mode, become a Sunday social animal. Research suggests that isolation can lead to unhappiness and therefore having contact with others is important for our mental wellbeing. Meet up with friends, invite the family round for lunch, partake in a group activity or simply Skype a friend (virtual contact is better than no contact).
3. Get Active: Sunday is traditionally seen as a day of rest, or, in modern speak, time to Netflix and chill. However, inactivity can feed Sunday’s sadness. “If you’re engaged in an activity that keeps you moving, you’re absorbed in the moment and your mind has much less room to allow workweek worries to sneak in and take hold,” says Mogilner. So instead of sinking into the sofa, go for a run, join a yoga class or take a stroll in the countryside.
4. Fun-up: Turn Sunday into funday, by doing something you really enjoy. Planning something fun and amusing, ideally on Sunday afternoon, can nip the blues in the bud and leave you feeling elated rather than deflated. Gather some friends for a cheeky aperatif, go to the cinema, or put on some guilty pleasure music and lose yourself in the moment.
5. Rethink: Why is it you hate Mondays so much? Is it because you don’t like your job, your boss, a tedious commute, or is it the thought of having to deal with your kids’ schoolday morning meltdowns? If you know the root of the problem, you might be able to find a solution. Think about changing jobs to one you’d enjoy. Is there a way you could work closer to home (even from home)? Prepare the kids’ bags, lunches, clothes in advance so there’s less to worry about Monday morning. Also, an early night free of alcohol can help you feel more prepared to tackle the week ahead.
Evolution Arts runs a variety of Sunday workshops that can boost your wellbeing and bring some excitement and joy to the end of your weekend. Book now for Sunday Night Yoga, Fun with Fiction, Paint by Numbers, Portrait & Costumes, Indian Head Massage, Introduction to Street Photography, Silent Tea Ceremony or our Acting Weekender.