If you’ve ever spent the end of the weekend feeling low or with a sense of dread about the imminent arrival of Monday morning, then here are 5 ways to beat the Sunday blues so you can enjoy your weekends again.
1. Make a plan for the week ahead
If one of the reasons that you get that feeling of dread in your stomach on a Sunday is that you feel overwhelmed by everything you need to get done during the next week, then take half an hour to put a plan together.
Write down everything you need to get done over the next week and then quickly prioritise your tasks so you have a plan of action for the week.
Then put any meetings, deadlines, reminders for things the children need on certain days, etc on the calendar so you can check it each evening and know what you need for the next day.
This will help you start to feel a bit more in control so you can go into the new week knowing what needs to be done when.
2. Schedule something to look forward to
If your calendar for the next week is just full of dull meetings and children’s clubs – or just completely empty – then schedule in something to look forward to.
It could be going out for a coffee or drinks with a friend or just making a firm plan with yourself to enjoy a film and some chocolate once the kids are in bed one evening.
Whatever it is, decide you’ll do it and book it in your diary.
Knowing you’ve got something enjoyable coming up can really help you feel better about Monday morning rolling around and stop you living for the weekend.
3. Get some exercise
You might not feel like it, but getting your body moving is a great way to beat the Sunday blues.
There are so many benefits to exercising beyond just feeling fitter and healthier.
Regular exercise has been shown to reduce feelings of depression and anxiety, as well as calming racing thoughts, thanks to the cortisol that our bodies produce when we’re physically active.
It also helps us feel happier thanks to the mix of feel-good hormones that are also released when we get moving.
So make a point of doing some kind of physical activity on a Sunday, whether it’s joining in with a yoga class or heading out for a walk in the woods with your family.
4. Work out what’s really behind your Sunday blues
If you really want to beat the Sunday blues you need to look at the root cause of those feelings and then find a strategy to deal with it.
It might be that the idea of dealing with another week of school runs, making packed lunches, and keeping on top of washing school uniforms is overwhelming.
In which case you might try:
- asking for help with the school run from your partner or family
- asking if another family would like to take it in turns to take each other’s children to school
- setting up baskets in the kitchen with packed lunch fillers and teaching your children how to pack their lunches themselves
- buying more pieces of uniform so you don’t have to wash as much through the week
- teaching your children to use the washing machine so they can help
If the Sunday blues are down to having to go to a job you hate on Monday morning then put a plan in place to make some changes.
Talk to your manager or to HR about what’s upsetting you and ask for their help. If you feel like nothing will change where you are, then start looking at all your other options. If you want to make a complete career change then see what qualifications or experience you’d need and start taking action to get to where you want to be.
5. Make time for self care on Sunday
Put some time aside each Sunday to do something just for you.
Head outside and spend a bit of time in nature. Curl up in bed with a good book for half an hour. Put a deep conditioner in your hair and use a relaxing face mask. Bake and then eat some brownies. Phone your mum or a good friend for a chat.
Whatever self care looks like to you, make some time for it on a Sunday to help keep the blues away.
Do you suffer from the Sunday blues?
What do you find works best for keeping them at bay?