How to Beat The Sunday Night Blues

Sonntags-Blues überwinden

If you’re currently struggling with a bad case of The Fear, you’re not alone. Last year, a report by the Huffington Post revealed that 78% of respondents suffer from Sunday Night Blues. That’s a lot of people dreading going to work on Monday morning.

While it feels like something that you should have left behind with high school’s unfinished homework, pre-work anxiety on Sunday nights can ruin what should be an otherwise fantastic weekend. Here are a few ways to fight The Fear and reclaim your free time!

Relax and Distract

We’re more likely to have anxious thoughts in idle hours, so make sure you plan something relaxing on Sundays to distract you from your thoughts. Whether that’s a long, leisurely walk with friends, practising a beloved hobby or spending time with loved ones, it will mean that you have less time to focus on the dwindling weekend hours.

Write it Down

A good way to stop anxieties rolling around in your head is to write it out. Just the action of putting pen to paper is cathartic and can help you think more logically about the week ahead. It can also make you think realistically about what is really bothering you and if there’s a way you can get to the root of it.

Turn off

Most of us would be lost without our smartphones, but constantly being accessible compounds psychological stress, leaving you with the feeling that you’re never really away from work. It’s time to switch off your laptop, step away from the smartphone and go somewhere that doesn’t require a wifi signal. Just being away from your phone will instantly make you feel released. And those emails will wait until Monday.

Plan Something Fun

Don’t limit all your funtimes to the weekend. Plan some nice mid-week activities so you don’t have to suffer through an enjoyment drought until the following weekend. It breaks up your week and gives you something to look forward to.

Get Organised

Try to finish all urgent tasks on Friday before you head home for the weekend, and don’t put off anything until Monday. Nagging thoughts will just end up plaguing you for 48 hours. If you can manage it, plan your Monday before you take off on Friday night so that you don’t have to deal with any niggling doubts because you’re so prepared.

Get a New Job

If doubt and anxiety don’t leave you even after you’ve tried all these tips, it may be time to examine the job itself and consider whether it’s the right one for you. If something is fundamentally wrong at work, no amount of planning, winding down or switching off will help you. Think about what you really want to do, and maybe check out Jobspotting to see if there’s a job out there that would excite you, instead of deflate you. It’s all in your hands. Time to get fearless!

Carrie M. King

Carrie M. King

Carrie M. King is the Editor of the Journal by Jobspotting. Hailing originally from smack-bang in the middle of Ireland, she moved to Berlin in 2014 to join the gang at Jobspotting. Carrie previously worked in journalism and literature. If you want to share thoughts or ideas, get in touch: