Why are Sundays so depressing? There's that familiar window at around 4pm on a Sunday when you suddenly feel those pangs of the blues – because it's no longer Sunday, it's 'S-monday'.

Some people suffer more than others when it comes to weekend depression, as it comes hand in hand with dread, stress, nervousness and a sense of doom. Maybe the combination of overindulgence with alcohol and less restful sleep during the weekend contribute to these negative emotions. Certainly when you're more vulnerable, the fear of an unknown week ahead and the prospect of returning to your stressful job can make your Sunday night anything but relaxing.

However, Sunday night syndrome doesn’t need to continuously be an issue! There are numerous ways to overcome anxiety at the end of the weekend. Here are some top tips to have a calm Sunday night that will set you up for a confident and energetic start to a new week.

How to overcome Sunday night anxiety

how to beat the weekend blues

• DO NOT, under any circumstances, read your work emails.

• Instead, read some light-hearted fiction in the bath or in bed. It's both relaxing and a great distraction for your brain so that you don't wind up thinking about the piles of work you have waiting for you tomorrow.

• Call a friend – Sunday night is the perfect time to catch up with your friends and family and chew over the events of the weekend. Talking through your concerns with a friend or simply having a gossip session to distract yourself can work wonders.

• Write a worry list – when you write down your worries and concerns, you get them out of your head and are able to see them in perspective. Keep a notepad by your bedside table to 'brain dump' worries that niggle their way into your thinking.

• Use your imagination as a force for good by visualising the week as you'd like it to go. Imagine yourself handling any challenges feeling relaxed and positive, filled with self love and being able to calmly and confidently handle whatever gets thrown at you. The vast majority of the things we worry about end up having positive outcomes and are only associated with negativity because of the anxieties in our own heads.

• Exercise helps you to relax, burns off excess adrenaline and improves sleep. If you're anxious or stressed about a specific issue, it can affect your sleep tremendously. Beat insomnia and boost your happy hormones, or endorphins, by taking a little time to exercise or practice what you love. Go for an evening run, walk, swim, cycle or stretch out with some yoga.

And finally remind yourself of this mantra, "No matter what next week brings, I can and will handle it".

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Beat weekend depression and the fear of Monday by taking control over your anxiety with mindful routines.

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