Sunday Night Worries
Work through this tool step by step. Start by identifying one specific worry, then use the questions to decide whether to solve it now, plan to solve it later, or handle it in another way.
Many people describe the Sunday night blues as a general sense of dread or unease, and it can be difficult to get to the specific source, or sources, of that feeling. Take some time to reflect on what is worrying you: what thoughts are going around and around in your head, resulting in your nervous feelings? Of the things you’re planning to do tomorrow, what would you have to remove from the plan in order to feel less nervous?
For example, you might be worried about catching a train on time, seeing a particular colleague, or attending a meeting. Try to be as specific as possible, eg you could write “unprepared to give departmental update at 9am meeting” rather than “worried about meeting”.
If you’re worried about a lot of things, write them down in a list. You might find it helpful to talk them through with someone to pick them apart.
Work through this tool with one worry at a time. You can return to the start to work through each worry in turn.
Is it something you could stop worrying about if you devoted a little time to it now? We are only talking about stopping the worry here, so your practical solution doesn’t have to solve the whole problem – it simply needs to be good enough to stop you worrying today.
This app is for informational purposes only. It does not provide medical, mental health, or safety advice and should not be used for diagnosis or treatment. Always consult qualified professionals for personal guidance. Use at your own risk; no warranties or guarantees are provided.