5 expert recommendations for dealing with weekend-end anxiety

Do you know that knot in your stomach feeling on Sunday evenings? You’re not alone, it’s what we call the “Sunday Night Blues”, for some people, this anxiety manifests itself through sleep problems or even panic attacks.

So, how can we overcome this Sunday sickness and celebrate the week with more peace? Here are expert recommendations for turning this scary moment into a smooth transition.

1. Plan your week starting on Friday

Anticipating upcoming actions is the first step toward calming uncertainty. According to Martin Poduska, interviewed by Career Expert surrey liveWriting down next week’s priorities on a Friday afternoon can reduce Sunday anxiety. A simple checklist helps structure your thoughts, allowing you to approach the weekend with a free mind.

By visualizing your objectives in advance, you limit surprises and gain control. This small, easy-to-integrate ritual provides a sense of organization and preparation.

2. Establish a Calming Routine

The stability of predictable routines is an effective remedy for anxiety. Start your day the same way: a moment of peace, some stretching or a walk in the fresh air is enough to create a confident frame of mind. Physical activity, even if moderate, helps reduce stress and sets positive dynamics for the week.

Additionally, a regular routine helps organize your weekend, thus limiting the effects of disorientation you often feel on Sunday evenings.

3. Communicate with your manager

For some people, Sunday anxiety is rooted in an excessive workload or a lack of work-life balance. Discussing your schedule or flexibility with your manager may not only reduce your anxiety, but also improve your overall well-being.

Expressing your needs with clarity and respect can pave the way for adjustments that will benefit you and your team.

4. Stop lying

Regularizing your weekend sleep schedule helps prevent Sunday night insomnia. Interview by psychiatrist Nicolas Neveux Eli Recommends maintaining the same wake-up time on weekdays, even if you go to bed later. This allows your body to maintain a natural rhythm, thus limiting problems associated with fatigue and delayed sleep cycles.

Also avoid long naps and spending the morning in bed, which can throw off your body clock and increase nighttime stress.

5. Disconnect to reconnect better

Sunday is for you, not for work. Sleep experts recommend avoiding work emails and work-related thoughts before Monday morning. Leave room for relaxing activities and moments of enjoyment that allow you to truly relax.

This time to disconnect is necessary to renew your mental energy and prepare for the week ahead.