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Some Suggestions For Coping With the Sunday Night Blues

Updated on March 17, 2013
Some people experience the Sunday Night Blues, a feeling of anxiety and dread about the impending work week.
Some people experience the Sunday Night Blues, a feeling of anxiety and dread about the impending work week. | Source

What Are the Sunday Night Blues?

Anyone who has worked in a 9-to-5 job Monday thru Friday probably knows what is meant by the term Sunday Night Blues. This phenomenon is not something that has been studied by scientists as the subject of placebo-controlled clinical trials. You most likely will not find it written up in any medical journal, but it is something that can affect your quality of life. According to Dr. Andrew Weil, a leader in the field of integrative medicine, symptoms of the Sunday Night Blues can vary from a feeling of mild uneasiness all the way to the occurrence of a panic attack. In an article published in July 2011 on, career coach and author Adele Scheele talked about her Sunday Night Blues as "the anxious feeling of anticipating the week ahead." For some people, the fear and anxiety they feel about the coming work week is tinged with depression because they must again confront the fact that they are not happy in their job. If you are a person who experiences the Sunday Night Blues in some form, you should know that you are not alone, and there are things you can do to take some of the anxiety out of your Sunday nights.

What Are Some Things You Can Do To Deal With the Sunday Night Blues?

-Have something fun to look forward to during the work week. Adele Scheele recommends that you don't reserve all your relaxation and fun for the weekend. Have lunch out with a friend on Wednesday or go to a movie or play on Thursday evening.

-Put some structure in your Sunday. Dr Weil thinks that part of the problem with Sunday is that for most people the day is completely unstructured. This leaves too much time for you to think about the impending work week. He believes that you should plan constructive and enjoyable activities for Sunday so that your mind is focused on the present and not the future.

-Don't worry about possible negative events that may or may not happen during the work week. Echoing what Dr. Weil said, Yvonne Bell-Gordon, a clinical psychologist with the Milwaukee Health Services, Inc., suggests that you should "live in and enjoy the moment."

-Get an early start on the work week. Ms. Bell-Gordon thinks that Sunday is a good day to prepare some weekday meals in advance and pick out some of the clothes that you are going to wear during the week.

-Set aside some time on Monday to manage your career. Ford R. Myers, President of Career Potential, LLC, says that Monday is a good day to do some networking, update your resume or check out other job opportunities

What if you implement these ideas and you still feel overwhelmed by the Sunday Night Blues? Many of the experts I consulted believe that persistent and unrelenting Sunday Night Blues may be a signal that your job is not right for you. Maybe it is time to assess where you are in life and where you are going so that you can determine if your current job can satisfy your personal and professional goals. Looking for a new job can be frightening task, but in some cases it is a far better alternative than remaining in a job that makes you unhappy and anxious even when you are away from it.


This hub has been written for the sole purpose of providing information to the reader. It is not intended to be a source of any kind of medical advice or instruction, and it should not be used in the diagnosis of any illness, disease or condition. You should consult your doctor if you have questions about a specific medical condition.

Ford R. Myers on the Sunday Night Blues

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    • healthwriterbob profile image

      healthwriterbob 6 years ago from United States


      Yes, a new recipe for a Monday night is a great idea. Anything that gives you something fun and enjoyable to look forward to during the week can take your mind off things that might go wrong at work. Thanks for your comments.

    • thebiologyofleah profile image

      Leah Kennedy-Jangraw 6 years ago from Massachusetts

      The suggestions in this article are great, some I already use and your others I will try as well. I like to cook so one thing that works for me is to plan a fun new recipe to cook Monday night. Great article!

    • healthwriterbob profile image

      healthwriterbob 6 years ago from United States

      Hi Laceylinks,

      Thanks for your comments. I think that often times a person's mind conjures up scenarios that are much worse than things actually turn out to be. It does seem, though, that working has gotten more and more stressful since the start of the 21st century. Take care.

    • Laceylinks profile image

      Mary Green 6 years ago from Alabama

      This article strikes a chord with me, as I have experienced this syndrome to the point of sleeplessness. Thanks for the suggestions- great Hub!