Growing up, for me, the theme tune of Howards Way on a Sunday night signalled the impending doom of bedtime and school the next day. It’s a depressing thought that for many of us now in adulthood, we’re still experiencing that slight (or not so slight) sense of dread as the weekend closes. It can be a good idea to ask ourselves whether our anxious feelings are something to be addressed or whether we’ve simply got in to a bad habit of hating Mondays. Here are some things to help with that Sunday feeling whilst you figure it out.

sunday nights

Make a to-do list on Friday

A lot can happen over the weekend, which can have a slight amnesic effect when you find yourself back at your desk the following week. Rather than spending your Sunday night feeling edgy about what you may or may not have to do when you’re back at work, make a list of tasks on Friday for the week ahead. You’ll feel much more prepared and in control by the time Monday morning arrives.

Eat well and not too late

The later you eat in the evening, the less time you’re giving yourself to digest your food. This can lead to a lot of surplus energy in the body which can keep you awake and often in a cycle of thinking about what you’ve got on the next day. Eat earlier so that sleep is all that’s on your mind.

eat early

Plan something different to do

Keeping to a routine for our Sunday nights can feel like it should be reassuring but sometimes it’s perpetuating habits of anxiety. Shake things up a little and do something different, like going to the cinema or going for a walk. It’s a nice distraction for an over-active mind and Sundays will start to feel different.

Don’t delay going to bed

Watching TV or messing around on your computer late in to the night might seem like a nice distraction but it’s counterproductive. All the screen work means you can over-stimulate your mind which leads to poor sleep and a potentially rough start to the week. Downton and then bed.


Think about your experience

If you’ve tried all the above and the feelings aren’t going away, ask yourself if being gripped by fear every Sunday night is really worth it. Clearly you’re not enjoying how you’re spending your time so acknowledge this rather than avoid it. There are always other options. Be brave and start exploring what yours might be.