By Benjamin Heinrichs, Student Extern from Northwestern University

If you are like most people in the United States, you probably love the weekend. Sleeping in, catching up with friends, family get-togethers, and running those much-needed errands can be just a few of the perks we experience after a long week at work or school. There is little doubt that this break from occupational stressors is a great way to recharge after a previous work week and prepare for upcoming life events and challenges. However, while Fridays can be filled with excitement and anticipation and Saturdays with relaxation and recreation, Sundays can be a very different experience.

For some, Sunday evenings can be filled with extremely high levels of anxiety and worry about the upcoming work/school week. It is normal to experience a slight rise in anxiety about upcoming tasks, especially for those who experience high levels of stress at work. However, when this anxiety becomes difficult to manage, or interferes with your mood, ability to sleep, or productivity, you may suffer from what some experts call Sunday Night Syndrome. Sunday Night Syndrome, while not an official medical or psychiatric diagnosis, is generally agreed to consist of the Three S’s: Stress, Sleep Disturbance, and Sadness.

STRESS:

Stress is a common part of everyday life. However, if Sundays incite high levels of stress that interfere with your activities or detract from your ability to enjoy time with family and friends, then this can become a bigger problem. In some cases, the stress experienced simply thinking of the upcoming work week can be so difficult to manage that it becomes nearly impossible to perform household tasks, run errands, or enjoy activities that are normally relaxing and fun. And, unfortunately, it is not uncommon for this inability to be productive to cause more stress, which compounds the problem. Sunday Night Syndrome can result from this type of reinforcing cycle of debilitating worry and anxiety that prevents you from making the best of your remaining weekend.

SLEEP DISTURBANCE:

Worrisome thoughts can be distracting, and they can also inhibit our ability to sleep. Sunday Night Syndrome is often marked by an inability to fall asleep or stay asleep on Sunday night, mostly due to these types of thoughts that relate to the upcoming work week. Often, those who claim to suffer from Sunday Night Syndrome report little or no quality sleep on Sunday nights because their anxiety keeps them awake.

SADNESS:

Finally, it is also common for those with Sunday Night Syndrome to report high levels of sadness on Sunday evenings. This may be due to the initial stress over Monday, or it may be in anticipation of knowing how uncomfortable Sunday afternoon/evening will be. This sadness can make it difficult to be productive, and can interfere with our ability to enjoy activities and relate to loved ones. Sadness may also lead to self-doubt, distractibility, or increased irritability towards others.

If you feel that any of the 3 S’s apply to you on a consistent basis, then the following tips may be useful to combat Sunday Night Syndrome:

1. Minimize the “threat” of Mondays. By taking a few extra minutes on Friday to make sure things are in order before you leave for the weekend, it can reduce the stress associated with returning to a mess on Monday.

2. Spread out your weekend errands. Often, we tend to hold off on necessary chores until the last second, which can automatically make Sunday nights more stressful. By accomplishing things throughout the weekend and not procrastinating, you can both reduce the daunting nature of chores and leave more time for leisurely activities on Sunday night.

3. Limit how much you sleep in. By oversleeping on Saturday and Sunday, you affect your ability to get to sleep early Sunday night before having to wake up for work on Monday morning. Setting an alarm or scheduling worthwhile activities earlier in the day are great ways to get you out of bed on a more consistent schedule.

4. Have a steady routine for bedtime. Experts say that a warm shower can be very relaxing, and when we have a consistent bedtime routine it can actually “cue” our brain that it is time to settle down and go to sleep. Stretching, yoga, meditation, and positive visualization can also be very relaxing. Avoid eating or ingesting caffeine too late at night. Increased blood sugar and caffeine send the opposite signals to our body and “cue” it to be active, not rest. Avoid self-medicating your anxiety with alcohol or over-the-counter sleep remedies, which can exacerbate depression.

5. A support network is key. As with most anxiety issues, friends and family members can be valuable resources for anyone who is experiencing high levels of worry or stress. They can often help improve a bad mood and calm anxiety.

If you feel these issues apply to your weekly routine, it may also be helpful to talk to a professional about the levels of anxiety you feel at your job. It is also important to distinguish Sunday Night Syndrome from other problematic levels of anxiety, especially if they persist throughout the week. If you feel that your anxiety levels are problematic, difficult to manage, or interfere with your mood or ability to be productive, it can be a good idea to talk to a professional. Urban Balance has a number of therapists who specialize in managing stress and anxiety. If you would like to schedule an appointment, contact us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .