This document discusses strategies for dealing with "Sunday night blues," where people feel anxious and dread the upcoming work week. It suggests seven strategies: 1) Notice what is causing anxiety about the upcoming week; 2) Try to identify the specific sources of anxiety; 3) Manage Sunday evenings through relaxing activities; 4) Organize your schedule for the next week on Friday; 5) Add more enjoyable activities to weekdays; 6) Change your mindset to focus on positives; 7) Consider changing jobs if your current one is the underlying cause of anxiety and lack of fulfillment. The document is from Women's International Career Reinvention, whose founders aim to help women transition to more fulfilling careers.

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What to do if you get the
‘Sunday Night Blues’
Women’s International Career Reinvention

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 Anxious about the week
ahead?
 Difficulty sleeping on Sunday
nights?
 Eating/drinking too much to
compensate?
 Dreading going to work on
Monday morning?
 Feeling like you’re in a career
rut?
So why are you here?

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Then you might be suffering from what is known as the ‘Sunday
Night Blues’ or ‘Sunday Night Syndrome’

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 Is this happening every Sunday?
 Is it to do with the weekend? Too
much food/drink/ activity/late
nights?
 Have you recharged your
batteries or tired yourself out?
 What are your feelings about the
working week ahead?
Strategy #1 – Notice what’s going on
for you

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 An important meeting,
presentation, target to meet?
 Lack of interest/variety/
challenge in the week ahead?
 Bullied or treated unfairly?
 In the wrong job/career?
Strategy #2 - Try to identify what’s making
you anxious about the week ahead

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 Schedule some exercise
 Avoid eating/drinking too much
 Spend time with family, friends or
significant others
 Create a pleasurable routine
 Look ahead with a positive
perspective
 Show gratitude
 Relax before going to bed
 Avoid working
Strategy #3 – Manage your Sunday
evenings

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 Get urgent emails out of the
way
 Make a ‘to do’ list
 Set goals/schedule for the
following week
 Clear your desk
 Get your work gear ready
Strategy #4 – Organise your next week’s
schedule on a Friday afternoon

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 Meet friends
 Go to see a movie or to the
theatre
 Join a class
 Get outside in nature
 Do some physical activity
 Relax, e.g. with yoga or
meditation
Strategy #5 – Build some more ‘fun’
into your weekdays

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 What do you have to look
forward to in the coming week?
 Set small, achievable goals
and become more aware of the
progress you’re making
 Play to your strengths
 Minimize the things that drain
or de-energize you
Strategy #6 – Change your mindset

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Address the real underlying
issue…

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 Face up to reality:
 How is this job serving you?
 How is it not serving you?
 Strengthen Your Career
 Reinvent Your Career
Strategy #7 – Change your job!

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 We’re Katie, Ruth & Jane,
seasoned career
‘reinventionistas’
 We co-founded of
Women’s International
Career Reinvention to
help busy, professional
women climb out of
career ruts into fulfilling
careers
Who we are

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