It's 4pm on Sunday. The evening lies ahead and you should be making the most of the last of the weekend. Instead, you're gripped with an unshakeable feeling of gloom. Health psychologist Dr Marny Lishman says that those most affected by these "Sunday night blues" experience feelings of hopelessness, apathy and irritability, as well as depression and insomnia. So, are there ways in which we can avoid the condition, or at least try to alleviate it?
Work: Minimising the Sunday blues can start as early as Friday, says Lishman. "When you leave work, try to finish off as many tasks as you can to give closure to the week and allow you a clear head over the weekend."
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Organising your desk for Monday, writing a to-do list and planning the following week in your diary are all good strategies, with the added advantage of also helping to remove the temptation to check emails over the weekend.
"Try to remember that weekends are for recharging," says Lishman. "Make sure that you're truly able to let go by reassuring yourself that you've left your office organised on Friday and you'll deal with work tasks on Monday."
Psychologist Dr Yuliya Richard says that identifying why you don't like Mondays is good place to start. "It could be as simple as facing city traffic on a Monday morning. So, if at all possible, organise your Monday to avoid this unnecessary stress."
Richard suggests organising a car pool, starting work a bit earlier or later on Mondays, and avoiding important meetings first thing. She also recommends setting up a positive routine for the beginning of the week.
"Allow yourself a good lunch break, ideally with a friend. If possible, go home on time, and schedule a fun after-work activity such as a dance class."
Sleep: Resisting bedtime on a Sunday is tempting, but the experts say it's not a good idea.
"If you're usually not a night owl, even one late night can create quite a sleep deficit, resulting in tiredness the next day," says Lishman. "Sleep deprivation means we don't function optimally, get irritated quickly and can't perform well at work."
Ideally, individuals should go to bed at the same time every night and wake roughly the same time in the morning.
"Start your Sunday night wind down a bit earlier with something enjoyable and peaceful such as a nice bath," advises Lishman, adding that alternative strategies might include reading or watching a favourite movie or TV show.
She says that positive self-talk or keeping a worry log can also help. "If there's a problem, write it down next to your bed and tell yourself that you'll deal with it in the morning."
Routine and relaxation: Establishing a weekend routine or ritual can be effective in warding off the Sunday blues. "Find something meaningful and enjoyable and make it a regular weekend thing," says Richard. "Catch up with people who matter to you and engage in activities which demand energy."
Richard adds that engaging in something relaxing is also important. "Make sure your ritual always involves some kind of nourishing or nurturing activity, looking after your body and mind," she says. "As busy as you are, you can find five to 10 minutes to reconnect with your body, to let go of stressful thoughts and to empty your mind from worries."
Richard notes that some relaxation activities, such as guided mindfulness meditations, can take less than 15 minutes. "Even taking time to prepare a nourishing meal with your partner can be a great ritual for Sunday," she adds.
Richard notes that some relaxation activities, such as guided mindfulness meditations, can take less than 15 minutes. "Even taking time to prepare a nourishing meal with your partner can be a great ritual for Sunday," she adds.
Tips for alleviating Sunday night blues
• Be grateful for the good things that happened on the weekend.
• Plan the next weekend to have something to look forward to.
• Keep alcohol or unhealthy foods to earlier in the weekend.
• Exercise outdoors on Sundays to get the benefit of the sun.
• Do chores on a Saturday and limit house-cleaning to an hour.
• Avoid binge-watching box sets late into the night.
• If Sunday night blues become regular, consider a new job.