Sunday Depression: When Weekend Peace Turns Into Monday Dread

Most people feel a little sluggish as the weekend winds down. But for some, Sunday evenings bring something heavier—anxiety, sadness, irritability, even a sense of emotional paralysis.

We call it Sunday Depression—and it’s more common than you might think.

What Is Sunday Depression? Sunday Depression is the emotional weight that settles in as the weekend ends and the workweek begins—especially when you're heading back to a job that feels traumatic.

It's more than just not wanting the weekend to end. It's:

• The mental replay of last week’s stressful meetings

• The tension that creeps in around dinner time

• The restlessness that makes it hard to fall asleep

• The sinking feeling in your gut just thinking about Monday

  
  

For those with ADHD, anxiety, PTSD, or burnout, this dread can hit even harder. And if your job is toxic or emotionally draining, it’s not just stress—it’s a trauma response.

5 Helpful Tips to Fight Sunday Depression

You don’t have to white-knuckle your way through Sunday nights. These tips can help reduce the emotional weight and set you up for a healthier, more manageable week.

1. Make Sunday a No-Stress Zone. Block off your evening for something purely enjoyable. Watch a movie, go for a walk, cook your favorite meal. Don’t leave chores or work for Sunday night—it only amplifies the pressure.

2. Plan a Soft Start to Monday. If you can, avoid loading up your Monday morning. Give yourself at least 30 minutes of breathing room. A gentle start makes the whole week feel less intimidating.

3. Use a Grounding Routine. Create a Sunday wind-down ritual to calm your nervous system:

• Take a warm shower or bath

• Do a brain dump or quick journal

• Practice deep breathing or light stretching

• Listen to a relaxing playlist

  
  

4. Don’t Scroll—Connect. Avoid mindless social media scrolling that leads to comparison or guilt. Instead, call a friend, text someone, or spend time with someone who grounds you.

5. Name It. Don’t Shame It. You're not being dramatic. Sunday Depression is a valid emotional response to a stressful environment. Calling it what it is can help reduce the shame and increase your clarity.

When to Seek Professional Help. If the dread starts creeping in before the weekend is even over—or you find yourself mentally exhausted just thinking about Monday—it may be time for support.

At PRX Wellness, we help adults manage:

• ADHD-related overwhelm

• Chronic stress and executive dysfunction

• Workplace trauma and burnout

• Anxiety and emotional regulation

You deserve a week—and a life—that doesn’t fill you with dread!