Beating the Sunday Blues
You glance at the clock, and there it is: 4 p.m. on a Sunday. The weekend is slipping away, and a familiar pit forms in your stomach. Hello, Sunday blues. If you’ve ever felt this way, you’re not alone. For those of us in demanding roles like education, correctional work, or advocacy, this feeling can hit even harder. And after a holiday? Yikes! The good news? The Sunday blues are manageable, and with a few intentional strategies, you can reclaim your weekend peace.
What Causes the Sunday Blues?
The Sunday blues often stem from the mental transition from weekend relaxation to the structure of the workweek. For many, it’s not just about the end of freedom—it’s about anticipating Monday’s challenges. The dread of a heavy workload, navigating classroom behavior, dealing with a challenging boss, co-worker, or employee, returning to a toxic work environment, or tackling unresolved issues can feel overwhelming.
Educators and correctional staff face unique stressors. Maybe it’s the pile of ungraded papers staring at you from the corner, or the knowledge that you’ll need to de-escalate a tough situation on Monday. That looming to-do list can turn the calmest Sunday into a mental minefield.
How Common Are the Sunday Blues?
The Sunday blues aren’t just your personal struggle—they’re a widespread phenomenon. Studies have found that up to 80% of people experience anxiety or sadness on Sunday evenings. For those in public service and high-pressure roles, this number might be even higher. It’s a shared experience, one that quietly connects us all in the moments before a new week begins.
Why Do They Get Worse After Holidays?
After a holiday, the Sunday blues can feel magnified. You’ve had time to truly disconnect, relax, and reset—then reality comes crashing back in. The "vacation hangover" effect is real. Suddenly, you’re not just preparing for a new week; you’re catching up on emails, re-establishing routines, and facing the added pressure of a post-holiday workload.
Strategies to Combat the Sunday Blues
Luckily, there are ways to take back your Sunday. Here are a few strategies to try:
Prepare for Monday on Friday: Tie up loose ends before the weekend begins. Leave your workspace organized and make a quick list of Monday priorities. Knowing you’ve set yourself up for a smooth start can reduce Sunday anxiety.
Create a Sunday routine: Build in activities you genuinely enjoy, whether it’s cooking a favorite meal, going for a walk, or indulging in a good book. Give yourself something to look forward to.
Reframe your mindset: Instead of dreading Monday, think of it as a fresh start. What goals or moments can you look forward to? This subtle shift can make a big difference.
Set boundaries: Resist the temptation to open work emails or tackle Monday’s tasks on Sunday night. Give yourself permission to fully enjoy your time off.
Lean on your community: Talk to friends or colleagues who understand your unique challenges. Sometimes, just sharing the load—or even laughing about it—can lighten the emotional burden.
Self-care staples: Never underestimate the power of good sleep, hydration, and nutrition. When your body feels strong, your mind can handle challenges with more ease.
Clean! This is just my personal strategy. I spent years (starting as a child, dreading school so bad I would almost make myself sick) battling the Sunday blues, until some time in my 40’s I spent one Sunday afternoon cleaning out a closet, then the bedroom, then the bathroom…and I went to bed with a feeling of accomplishment not worrying about work. After that, I’ve spent almost every Sunday cleaning or organizing. No more blues. Something along the lines of “I can’t fix the worrisome stuff about work today, but I can conquer this closet!” I don’t know why it works for me, but it does. So maybe give it a try?
Encouragement for the Week Ahead
If you’re reading this, chances are you’re doing incredibly important work. Yes, it’s hard. Yes, it can feel overwhelming. But what you’re doing matters—to your students, your coworkers, your employees, and the people you serve.
So, this Sunday evening, take a moment to breathe. Celebrate the victories of the past week, however small they may seem. And remember: you deserve rest, renewal, and a little joy before the world needs you again on Monday.
The Sunday blues might feel inevitable, but they don’t have to own your weekend. With small, intentional changes, you can reclaim those hours and go into Monday feeling a little lighter, a little stronger, and a little more ready to take on the world. And maybe a cleaner house or a beautifully organized closet. :)
Here’s to starting your week with purpose and peace—you’ve got this.
