By Dr. Sweta Venkataramanan

It’s the weekend. You’ve just enjoyed a great Friday and Saturday, and you find yourself laying in bed Sunday evening with anxiety in the pit of your stomach. Sound familiar? It’s Sunday Anxiety. According to a survey conducted by Monster, nearly 80% of Americans report having “really bad” Sunday night anxiety.  

Sunday Anxiety is an anticipatory anxiety – it’s not about the weekend, but the stress of the upcoming week and the preoccupation with what’s to come. This anxiety is so real it causes stomach pains, makes it hard to sleep, or makes you wish you were sick so you could stay home another day.

Rather than trying to escape this anxiety through junk food or alcohol, there are ways to cope with the Sunday blues. If you find yourself engaging in distracting behavior to avoid Sunday Anxiety, try these 6 tips below.

  1. Keep a regular schedule – by getting up roughly at the same time every day (even on weekends) your body can get used to a sleep pattern. This way, when Sunday night comes around it won’t be a struggle to fall asleep.
  2. Talk to your boss – is your workload unbearable? Are you not understanding your job responsibilities and stressed as a result? Worrying about your job is normal, but it’s often through self-perceived standards. Try and get constructive feedback that could ease this anxiety.
  3. Keep a journal – have a journal by your bed to help you put down your thoughts on paper. This way, they won’t stay in your head. Writing things down can be therapeutic. Putting pen to paper and releasing the words from your head can also simulate a mental release.
  4. Do a “Friday review” at the end of your workweek – If you build a to-do list of things you need to do when you return to the office on Monday, you can detach yourself from work over the weekend. Having a set action plan will enable you to enjoy your down time even more.
  5. Add some weekend fun to your weekday – having something fun to look forward to during the week will make it seem less dreary. Whether it be a happy hour, a massage, or something as simple as your favorite take out, knowing there’s enjoyment in your upcoming week can make it less anxiety provoking.
  6. Stay grounded – try meditating. The best way to stop anticipatory anxiety is to focus on the present moment. Meditation can help you re-center yourself and focus on the here and now. If you’re in the moment, it’s hard to worry about the future.

For additional support in managing the “Sunday Anxiety,”, we’re here. Contact us today to schedule a free consultation. If our clinicians are not the right fit for you, we can help refer you to someone that will be.