A recent poll by Compare the Market found that a whopping 47% of UK adults in the survey experience an element of Sunday night dread. Most of us have been there at one time or another: that anxious feeling of being totally unprepared for the week ahead, caused by 48 hours of indulgence; and that longing for another weekend to help you get over the one you’ve just had.
But, somehow during Sunday, you’ve got to pull it together and get your game face on. Here’s how to keep life simple and start the week with a spark.
Start by balancing your weekend
The key to not feeling broken by Sunday night may lie in how you approach your weekend. Caron Conway, HR manager at data visualisation firm Flashtalking, recommends we avoid working at the weekend. “It makes you feel like you never left the office,” she says. “Also, if you have some space in your diary, embrace it. Don’t rush to make yet more plans, which adds to being frazzled and feeling overcommitted.”
Life coach Marcie Shaoul suggests that we should try to do the things we want to do during the weekend, not what we feel we should be doing to please others.
“Of course, when we have children, there are so many things we need to fit in, as well as all the chores we often don’t have time for during the week. But what would happen if you said ‘no’ to some of these things? What if, sometimes, you only did the things you wanted to do with your family at the weekend? Remember: if we’re always ‘doing’ and never ‘being’, then how can we realise we are having fun?”
Identify the root of Sunday-spurred nerves
Shaoul recommends that by writing down what’s worrying us, we can often get to the root of the anxiety. “By bringing your concerns to the front of your mind and naming them they can lose their powers,” she says. “If it’s something like: ‘I really don’t want to go to work – I hate Mary from accounts’, then come up with ways to address that. Speak to Bill from accounts instead; and send Mary a polite email, or buy her a coffee, and try and have a conversation with her.”
The act of writing your issues down will kickstart the process of addressing them in your mind.
Stop those anxious feelings
Achieve something positive on Sunday by joining Compare the Market’s Sunday Switch and take a few minutes to check if you could be saving money on your energy bills.
Success and wellbeing coach Kim Milich believes in lists. “Writing down what you need to do for the next working day helps you feel organised and prepared,” she says. “You can star the most important ones to be actioned, to help you order your workload. I leave a notepad and pen by my bed, so if I have any thoughts regarding what I need to do the following day I can jot them down, allowing me to calm my mind and fall asleep.”
Sunday night sleep is important
Nutritional therapist Esther Donoff recommends watching what you eat, to encourage the best Sunday night sleep possible.
“Eat slow-release carbohydrates, such as whole grains and root vegetables, at the evening meal to help induce sleep,” she says. “Good sleep hygiene is also important: skip alcohol as it may make you feel sleepy but doesn’t help with establishing a good sleep pattern. Keep calm before bed, so try reading and avoid scary movies. Also, make sure you are sleeping in a very dark room at the correct temperature. All these little things can help.”
Feel like a warrior on Monday morning
So, how do you walk into work feeling strong and ready to face anything? “Most coaches I know will use a version of an inner leader visualisation to help clients find their inner warrior,” says Shaoul. “Imagine a time when you felt your full power and really strong. Maybe you were abseiling, or it was your wedding day. Identify the time and remember the feeling. Then go and jump right into that feeling.” Shaoul also suggests naming that feeling – Abseil Emma, or Wedding Emma. “It can become a persona you can draw on every time you are in need of a warrior boost.”
Compare the Market has launched the #SundaySwitch, a nationwide rallying cry to show people how easy it is to switch energy with comparethemarket.com. Why not find a few spare minutes this Sunday to see how much you could save? T&Cs apply
