Overcome the Sunday Night Blues

German and Swedish researchers have determined that Sunday is statistically the least happy day of the week for most people. The Sunday night blues can be an indicator that you're not enjoying your work or study week, or they can be simply a reflection of your overly high expectations about the weekend and you hit Earth with a thud. Whatever the cause, your body is providing you with signals that make you feel blue before the weekend has even ended. And this means that you need to take notice of what your blues are trying to make very clear to you.

Steps

 * 1) Recognize it for what it is. Sometimes it can take a while to work out why you feel so blue at the weekend's end. Be sure that it's not just a one-off; a result of such things as having been too active or not active enough over the weekend, being alone or overwhelmed by people, not eating properly, not sleeping enough, etc. If, however, it is clear that you're feeling the Sunday night blues as a result of the upcoming week's work or study week, then it's unlikely to be the fault of the weekend and more likely to be an issue of the rest of your life (that time you squeeze in between weekends).
 * 2) Realize that feeling the blues on Sunday is not uncommon. You're not alone. Many people place great stock in the coming weekend and expect a lot out of their weekends, only to feel a sinking feeling when the weekend starts drawing to a close. This is natural if you've built it up to be so great and don't feel a sense of equilibrium with the rest of your week. If the real reason behind your feeling blue is the letdown from the weekend, it's time to check your expectations of the weekend and how you balance that with getting enjoyment from your week as well.
 * 3)  Think about the week ahead. Identify the things about your coming week that might be causing you to feel down or anxious:
 * 4) *Upcoming tests, exams, meetings, presentations, etc. that still require preparation or are simply worrying you
 * 5) *Routine - you feel that your week has become humdrum and that there is little to relieve the monotony of what you're doing
 * 6) *You are being intimidated, bullied, mistreated, etc., by someone at work, school, college, etc. and you're afraid of spending time near them
 * 7) *You know that you're studying the wrong course, working in the wrong job, etc., but you keep it up anyway
 * 8) *You can't quite put your finger on the reasons why but you just feel awful and you know it has something to do with the week not being as fun as the weekend
 * 9) Tackle the reasons behind your blues. Some of the reasons suggested as possibilities above are very serious and need immediate tackling. For example, if you're being mistreated, you must seek immediate help to prevent the continuance of this situation. On the other hand, if you're feeling the pressure of an upcoming test or presentation, a few butterflies are likely to be healthy to keep your mind on the game, provided this isn't a weekly occurrence. In this instance, it might be a case of giving yourself the night off, watching a good movie, or spending time with some friends instead of sitting about ruminating.
 * 10) Tackle the dead-end week or that general vague feeling of despair. If the real reason behind your blues is that of feeling like you're in a dead-end rut, and that what you do during the week is "pointless", this is serious too but needs tackling in a concerted and goal-oriented way. In this instance, the Sunday night blues are telling you that very little of your heart remains in your work or studies and that it is time for a big reassessment of where your life is headed, so that the "week you squeeze in in between weekends" stops being merely life passing you by and starts becoming a constructive and enjoyable part of your life again. How do you know if this is the case? Start by considering these questions:
 * 11)  Take care of yourself.  Avoid turning to alcohol or drugs.
 * 12) *Are you working in a job that holds little or no interest for you?
 * 13) *Are you bored at work or with studies?
 * 14) *Are you tired of doing the same thing and feel that you need new challenges?
 * 15) *Are you finding yourself daydreaming about other possibilities?
 * 16) *Are you close to telling the boss where to jump?
 * 17) *Are you feeling as if you're going through the motions but to no real avail?
 * 18) *Has the joy and ambition simply vanished from what you're doing?
 * 19)  Make plans to make changes. When it comes to a dead-end job or study program, the sooner that you switch to activities that suit you better and make you feel fulfilled, the better. If you don't take positive action to make such changes to your life, you will be settling down to experience the Sunday night blues every single Sunday until you do something. That's a frightening prospect. If the dead-end feelings are the cause of your blues, here are some approaches to promise yourself the next bout of Sunday night blues:
 * 20) *I promise myself to go and see/make an appointment to see the careers counselor tomorrow
 * 21) *I will buy this week's job pages and start looking around; right now though, I'm going to polish up my CV
 * 22) *I am going to call X who told me about Y to see if that possible opening is still available/ OR / I am going to call Z who told me about P who changed courses halfway through and never looked back; I could do with some inspiration
 * 23) *It's OK, it's my situation, it's not me. I am fine, I am good at what I do, I just need a change and that is what I am going to work on from now on, starting right now
 * 24) *I am getting on the internet right now and looking for career types that I am suited to and I am going to begin researching what else I can try.
 * 25)  Change Sunday night behaviors. If none of the serious, life-changing reasons are driving your Sunday night blues but you simply feel a big letdown that the weekend is over, consider making Sunday night a more exciting night. Go to the movies, go bowling, have a TV night with friends coming over, go dancing, etc. Find something exciting and distracting to do on a Sunday night rather than just sitting around fretting. Use Sunday night to help you plan for a full and interesting week ahead; do research online and phone around to lock people into catch-up dates with you. Have a spa or bubble bath, give yourself a manicure, get your partner to give you a massage and give one in return. Think of things to do that are enjoyable.
 * 26)  Seek professional treatment. If you're suffering from depression, anxiety attacks, or any other debilitating health concerns, the best help is that from a professional with whom you can get an accurate diagnosis and work through the issues together in a positive and thought amending way. For some people, Sunday night blues can be a negative peak in an already unidentified depressive state and professional help is essential.

Tips

 * If work, college, or school schedules are a source of deep concern for you, use Sunday night to develop the week's scheduling and goals. There is no better way to sort out your worries about time availability and deadlines than at the beginning of the week - Sunday night. Action is always better than inertia; so instead of thinking about it, just do it!
 * Attempting to meet new people helps. You'll have something to look forward to all weekend!
 * Sunday night blues are definitely more serious in relation to work than studies, for the very reason that studies end, whereas work can stretch on endlessly, especially if you've cornered yourself into a career stream that is only going in one direction and it's a direction that you feel is strangling you. It is very important to heed the Sunday night blues if career apathy is the major cause.
 * Sunday night blues can also be experienced by children being exchanged between parents and the timing can vary dependent on when the change-over occurs. This is a very real concern and should be talked through openly with children, seeking professional advice as needed. Don't ignore their emotional pain; it's very real and unsettling for them.
 * Symptoms of Sunday night blues can include nausea, constriction, increased breathing, lethargy, self-pity, depressive thoughts, irritability, snapping at others, crying, anger, fear, vomiting or diarrhea, feeling too hot or cold, etc. – basically, symptoms frequently associated with anxiety, anxiousness, and worry.

Related Tips and Steps

 * How to Stop Feeling Like Your Life Isn't Good Enough
 * How to Be Laid Back
 * How to Stop Worrying and Start Living
 * How to Sustain Motivation when You're Struggling