Sunday blues - where does Sunday anxiety come from and how to overcome it?

The approaching end of the weekend and the prospect of Monday can cause depression, even anxiety. These are the symptoms of the syndrome known as Sunday blues. It turns out that Sunday blues affects many employees to varying degrees.

Sunday blues is a form of anxiety about something that's about to happen, such as upcoming emails, meetings, or professional responsibilities. The phenomenon is not uncommon. The American Academy of Sleep Medicine (AASM) reports that nearly 80% of American adults experience sleep problems on Sundays. Similarly, in the UK, a government study found that 67% of adults experience anxiety about Monday, and among 18-24-year-olds, the figure is even higher at 74%.

Long-term stress, caused by elevated cortisol levels, negatively impacts mental health, disrupts sleep, and even damages the cardiovascular system. Psychologist Susan Albers, PhD, in an interview with the Cleveland Clinic, noted that heart attacks are much more common on Sundays and Mondays than on other days of the week.

"Sunday blues is a very individual experience," Ilke Inceoglu, a professor at the University of Exeter Business School , told Euronews. "For some people, it's just an unsettling feeling. For others, it has a really big impact. They feel anxious and don't have time for any activities with friends or family on Sunday evenings. It can also affect their sleep," she added.

What is Sunday Blues?/photo Unsplash. Dmitry Schemelev

As the expert argues, Sunday syndrome isn't solely related to a dislike of the work we do. Her research has shown that there's a group of people who love their jobs and feel satisfaction from them, yet are still affected by this condition. Of course, a dislike of the work we do or an unhealthy work environment can exacerbate this anxiety.

"The transition from weekend relaxation to work can be a difficult 180-degree turn. In this way, Sunday anxiety is a normal reaction to adapting to a different role and change," explains Susan Albers.

As psychologists note, anxiety felt on Sundays often stems from a specific issue that awaits us in the coming week. Therefore, it's worth considering what exactly triggers anxiety so that we can effectively address it.

If the thought of endless tasks is causing you stress, it's worth taking the time to plan your to-do list. As psychologist Randy Simon explains to CNBC, this gives you a sense of control.

"Creating a to-do list will help you focus on your priorities. It will make a hectic workweek seem more manageable. Once you've made your list, it's worth dedicating time to something enjoyable," says Simon.

Indulging in your favorite activities, catching up with loved ones or friends, or relaxing with a good book or movie are other ways to overcome Sunday anxiety. Experts assure us that even the smallest distractions can help shift perspective and distract us from worrying thoughts.

"Sunday evening could be a movie night with friends. There's a lot of evidence that exercise, social interaction, hobbies—all of these things are good for your health and help you manage anxiety," Inceoglu said.