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How to Beat the Sunday Night Blues (Sunday Blues) or Sunday Scaries

Raymond has a masters degree in economics and in psychology. He tries to keep a healthy balance between life and digital marketing.

Sunday scaries

Sunday scaries

Sunday Scaries Meaning

Have you ever heard the term "Sunday scaries," "Sunday blues," or "the Sunday night blues"?

They're just different names for the same feeling of anxiousness that we might experience before heading back to the real world after a great weekend.

According to a survey conducted by the job site, up to 76% of Americans self-reported having "horrible" Sunday night anxiety, compared to just 47% of people from other parts of the world.

A Sense of Woe

A few people might have no clue what you mean when you mention the Sunday blues. Most people, however, will recognize (to some extent) the melancholy feeling that takes hold of you when the weekend is almost over.

I got a sense of woe in my stomach almost every Sunday when I used to work at a bank because I knew: the weekend was nearly over. And I certainly wasn't the only one. More than half of the working people are struggling in precisely the same way. What is it with those Sunday evening blues, and above all: how do you get rid of them?

Sunday Scaries and Sunday Night Blues

Do you recognize that feeling? It's a kind of indefinable, sad feeling that you always want to reason away as quickly as possible. Because you still have time off now, don't you? (Well, enjoy it then).

Or, you had a wonderful weekend, didn't you? (Don't moan so much).

And yet, it is a real feeling that you often don't know how to suppress.

Do understand—I don't mind working. In fact, I would have gone crazy if I had nothing to do.

Back then, I had an exciting job that offered me a lot of freedom to do what I wanted to do. But something deep inside me seems to want to have weekends every day of the year. To be able to enjoy that Friday afternoon feeling when it's five o'clock, or Saturday morning at half-past eight when you turn round in bed because nobody's expecting anything from you. But Sunday evenings . . . I didn't like them.

The Sunday night blues

The Sunday night blues

Why Do We Get Them?

A large part of the working population regularly feels a little down and out on Sunday evenings. It's as if that lovely weekend feeling is slowly but surely being washed away after the Sunday evening meal. Nevertheless, Sunday night blues are not a scientifically recognized phenomenon, nor do the experts agree on the exact causes. It could be:

  • Work-related stress
  • Too much involvement with your job
  • The weekends are one day too short

What's more, the arrival of the smartphone and the 24/7 economy haven't helped either. It has lessened the separation between work and private life.

As a result: people are answering their overdue mail on Sunday. Or they see the first emails sent by their boss ("can you pick this up tomorrow ASAP") already coming in. With all the stress that this causes.

And then there is the Sunday night's sleep. This also seems to suffer. Being aware that you have to get up early the next day and therefore need to be fit and rested to make a good start to the week results in many nocturnal twists and turns, sighs, and then (work) worries in the bedroom. Why do we even bother with the weekends?

What Can We Do?

If you are susceptible to the Sunday night blues, chances are that you will always experience them to a greater or lesser extent. That doesn't mean that you will have to give in to passively watching Netflix in a gloomy frame of mind. Quite the contrary.

There must be other options. Here are several tips that might help you to enjoy your weekend to its fullest.

Decide Whether or Not You Want to Work During the Weekend

Decide whether or not you wish to work during the weekend. You can turn many mail programs on your phone off and on again, for example, during the weekend. Do you want to do a little bit of work? Sometimes that's part of the job, but be clear about the duration; otherwise, you won't get enough rest.

Work Ahead on Friday Afternoon

On Friday afternoon, finish a job scheduled for next Monday. That'll ease the tension on Sunday night. It may also help you to draw up a list of what you will be doing on Monday: that provides an overview and allows you to know what you can expect the next day.

Resist the Temptation to Do Some Work on Saturday or Sunday

You might think that this will give you a head start on the upcoming work week, but in reality, you will become a workaholic who is heading for a burn-out. Enough is never enough, and before you know it, you feel overwhelmed even before the new week has even begun. Don't spend more than half an hour on your agenda and drawing up a to-do list to decide what you're going to tackle next week. Then let it go and be confident that it will be all right.

Use Sunday Afternoon to Prepare for the Week

Clean up the house, plan what you will have for dinner next week, maybe even prep some meals to save you time during the week. Do the laundry so you don't end up in a crisis on Wednesday over what to wear, make sure your car's tank is full, and do some paperwork that has remained untouched during the past week. This will give you a sense of control and the idea that you can handle the coming week with ease.

Don't Plan Too Many Activities on the Weekends

You don't have to go to every birthday celebration or the latest movie if you don't feel like getting off the couch. A stroll or an hour of ironing can also make you calm down, and it prevents you from ending up exhausted during your weekend.

Don't save all the fun things you want to do for the weekend. Go out for dinner on Thursday nights, or go to the movies on Tuesday after work (and then just arrange a babysitter if you have children).

Don't Change Your Routine

Don't let your weekend routine differ too much from the week-round routine. For example, keep the same bedtimes.

Be Social

It is very tempting to turn into a hermit during the weekend because you long for some peace and quiet after a hectic week. But social activities help give you a feeling that you're actually doing something useful and fun with your time. These activities contribute to our quality of life and are essential in preventing loneliness.

Practice Mindfulness

Here's a mindfulness breathing exercise you could use Sunday evening. Consciously notice your breath and try to imagine your problem—Monday—in golden letters floating in the air. Let them gently sway to the rhythm of your breath. Question yourself what's the use of worrying about Monday and how you can best let go of your worries. Then visualize that you make the letters float up in the air or that they burst to leave a cloud of colorful confetti.

This will help divert your attention away from the problem and transform it into something more fun. It also instantly creates a safe distance from your feelings of anxiety.

Create a Relaxed Monday Evening

It's a pleasant idea to know on Sunday evening that you don't have anything planned on Monday night. Set a date with yourself. Go play some sports or crash on the couch and watch your favorite show. That's how you keep that relaxed weekend feeling just a little bit longer.

What are Sunday scaries?

What are Sunday scaries?

It Happens to Most People!

The Sunday evening blues or Sunday Blues is not a medically recognized condition, but rather an expression of a feeling of melancholy that sets in around the time the weekend draws to a close. And apart from being a term, it's also a feeling that affects a lot of people.

End That Dreaded Sunday Blues Feeling

If you dread going to work every Monday, then it might be time for something new.

Do you have tips you would like to share with us to beat the Sunday scaries? If so, please share them with us. The weekends are too short not to be enjoyed to their fullest.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 Raymond Philippe


Raymond Philippe (author) from The Netherlands on March 03, 2020:

Hi Peggy. I think that is quite true. Thanks for stopping by.

Peggy Woods from Houston, Texas on February 28, 2020:

I cannot say that I ever felt that way about Mondays when I was working, although off days were fun. I guess how much a person enjoys their job has a great deal to do with it.

Raymond Philippe (author) from The Netherlands on February 17, 2020:

I’m glad you managed to beat the Sunday Night Blues. Thanks for your kind comment.

Raymond Philippe (author) from The Netherlands on February 06, 2020:

That’s good to hear!

FlourishAnyway from USA on February 03, 2020:

I used to have a high workload, high stress job. I can identify with what you’re describing and eventually left for a better career that allowed me control over my own hours, workload and projects.

Prantika Samanta from Kolkata, India on February 03, 2020:

I loved Friday evenings and enjoyed Saturdays. Sunday breakfast was always exciting. However, as the day used to progress, I used to feel sad. With the change in my work pattern, no more Sunday blues. People suffering from this problem will find the article helpful. Thank you for sharing a wonderful article.

Raymond Philippe (author) from The Netherlands on February 03, 2020:

I think you just described the best medicine against Sunday Night Blues. Thanks for commenting.

Raymond Philippe (author) from The Netherlands on February 03, 2020:

I guess it indeed depends on your lifestyle and work environment. Worklife and private life seem to be more and more intertwined.

Devika Primic on February 03, 2020:

Sundays have always been my best day of the week. I relax, watch movies, and walk through the wild in the countryside. Your tips sounds useful and worthy to a reader as I.

Pamela Oglesby from Sunny Florida on February 02, 2020:

I am glad I am retired although I don't remember having too many sad Sunday nights. I was an RN and really liked my job. Sometimes I was working on the weekends and I didn't like that.

I think your suggestions should help anyone suffering from this problem. This is a very well-written article. I have heard good things about mindful breathing.

I recently read that you should not stay up too late on the weekends as you need to be able to get an adequate amount of sleep each night for good health.

Eric Dierker from Spring Valley, CA. U.S.A. on February 02, 2020:

Heck with my lifestyle I often forget what day of the week it is for hours.

In parts of my life I worked 24/7 so the day did not mean much, just the next meetings and deadlines on numbers of the month.

Liz Westwood from UK on February 02, 2020:

I used to suffer from these, but a total change of job scene put paid to them. My working week is now in synch with my husband's shift pattern of working so Monday is rarely the 'start' of our week. But I still have vivid memories of that Sunday night feeling that your article has reminded me of. Any strategy to help with them would be beneficial to many people.

I wonder if there is also a link to wishing the week away. A colleague of mine used to say "It's Thursday. It's nearly the weekend." At which point an older colleague used to admonish us for wishing our lives away.