After spending a nice weekend, dragging yourself from the bed and getting back on your feet may feel depressing, especially for someone who hates Mondays. Monday blues is a common phenomenon that many of us experience as the weekend comes to an end. Some also refer to this as the Sunday night anxiety. Studies show that the productivity levels of workers are as low as 30% on Mondays. Therefore, it’s more than necessary to beat Monday blues so that it doesn’t hamper your productivity. If you have been coping with Monday blues, and struggling to start your workweek on a good note, then you’re not alone. Some useful practices can prevent you from feeling sluggish and help you combat Monday’s depression.
Let’s unfold this week by taking the initiative!
Keep scrolling to learn more about the know-how of beating the Monday blue feeling.
The Science Behind Monday Blues
Before we get into the “Science” part of feeling Monday blues, let’s take a quick moment to understand what Monday Depression stands for.
What Is Monday Depression?
Monday Depression is a set of negative emotions that kicks in with the arrival of a new week. It is a syndrome that is usually accompanied by feelings of:
All these symptoms can lead one to have an unproductive Monday, whether in school, college, or the workplace.
Now let’s dive in to see what causes Monday blues and the science associated with it.
The Science Behind What Causes Monday Blues
1. You Don’t Like Your job
A survey shows a whopping 70 % of people don’t like their job or are entirely dissatisfied with their work.
The above statistic clearly shows that people hating their job are more likely to feel unmotivated to reach work than those who enjoy their job. As a result, it’s quite likely to suffer from Monday Blues for those who feel discontent with their job.
This is also a primary reason why 37% of job applications are submitted on Tuesdays because some people can’t wait to leave the job they hate working for.
2. Inconsistent Sleeping Patterns
We often try to change our sleeping patterns during the weekends, especially when we don’t get enough sleep during the working week. However, sleeping in for just an hour or two can influence the body clock’s proper function.
Scientists reveal that the hours we compensate during the weekends can make us feel more tired at the start of the week. It can further confuse the body clock up to 45 minutes by making the body need more sleep.
This makes it even harder to wake up on Monday for anyone who has had a poor sleep pattern during the weekend. As a result, this could lead one to hate Mondays in the following week to come.
3. Stress Anticipating The Changes Of The Working Week
According to a survey, 18% of people feel most stressed out on Monday whereas 54% of people accepted managing stress on Monday, also helps them reduce stress for the rest of the week.
Owing to this statistic, most people also feel an intense emotional reaction as Sunday wind down.
Furthermore, this also plays a reminder that your fun and resting time for the week is over. So, no matter what, Monday is always considered the worst day of the week for most of us.
4. You Feel Less Healthy
Another reason to hate Mondays is poor health. When the weekend involves drinking and eating more than usual, physical health takes a back seat as a consequence. This can further lead one to experience worry the following day.
In fact, the chance of getting sick is proportionally higher on Mondays. Since the blood pressure spikes up due to stress, research has also shown that the risks of getting heart attacks and strokes are 11 percent higher on Mondays.
5. You Feel Worse About Yourself
After a weekend filled with fun activities, going back to a 9 to 5 routine may lead one to feel worse about themselves. One may also end up questioning their purpose and passion on Monday morning specifically. This lack of a sense of purpose could manifest into an “Identity Crisis” as well.
Tips To Make Yourself Feel Better And Beat Monday Blues
While Monday morning can paralyze you to begin your week on a good note, it’s also essential to remember that a few tips can prevent you from becoming a victim of Monday blues.
These are some tips we have come up with that will support you deal with Mondays effectively.
1. Identify The Root Cause
No other tips will work for you as long as you don’t look for the root cause that makes you feel depressed on Mondays. The first step is to identify why you feel lethargic at the start of every week.
The first thing you should do is evaluate your life, which may only take maybe 15-20 minutes of your time.
- Is it because of the toxic co-workers you have to endure once again at the workplace?
- Has your life become monotonous without any fun?
- Do you feel your boss at work does not appreciate you?
- Do people bully you at the office/college?
- Is it because of the dysfunctional environment at your home?
Try to find out what’s causing you agitation, and then only you can make an informed decision. Identifying the root cause will incredibly help you beat Monday blues at work and even when you’re at home.
2. Avoid Oversleeping On Weekends
Research studies claim that too much sleep can harm your health the same way sleeping less does. Additionally, sleeping more than required can also promote coronary heart disease, stroke, and diabetes.
Sleeping excessively during the weekends can disrupt your body clock and make you feel more depressed when you have to wake up early on Monday morning.
Therefore, try to follow the same sleep pattern on weekends as well. This way, you’re training your mind and body to wake up naturally every day according to your body’s circadian rhythm.
Here are a few tips which can promote a better sleep pattern.
- Eliminate screen time one hour before you hit the bed.
- Drink chamomile tea before you sleep.
- Try sleep meditation.
- Practice deep breathing exercises for 10 minutes before sleeping.
- Always sleep in the dark and turn off all the lights.
3. Indulge In Physical Activities On Monday
Studies prove that a good workout session has a positive influence on mood levels. It also fosters better sleep patterns, improved memory, and decision-making skills.
So, why not indulge in a fun workout session in the morning? Make it more fun by playing some upbeat music in the background. You’ll feel so much better and pumped up for the day!
4. Go Out For A Dinner Date
The best way to combat feeling depressed on Monday is by going out for a dinner date with your partner. Set out a time after your work and go to a cafe or restaurant near your home. You don’t want to explore faraway places to make you feel more exhausted than you already do because of Monday.
5. Socialize With Loved Ones
If you feel the dinner date is too tiring, then perhaps consider conducting a movie night with your close ones at your home for socializing.
Many psychologists believe that socializing plays a significant role in impacting your mental and physical health. Even a face-to-face interaction with your loved ones is enough to release Oxytocin (also referred to as “Love Hormone”), leading one to feel less stressed.
Hence, having a fun time with your friends and partner can uplevel your mood on Mondays for a change. But, make sure you don’t compromise on your sleep as the last thing you wish is to wake up feeling groggy the next day.
6. Come Out Of The Mundane
Nobody likes the same old boring routine. You deserve a chance, and the best way is to break the old pattern and include something new that excites you. Try out activities that bring your focus to the present moment and shifts your mind from all the chaos.
These are some activities that help soothe your mind:
- Playing indoor/outdoor games
- Throw a house party
- Renovate/re-decorate your room
- Strolling or spending time in nature
7. Dress To Conquer
Dress up, do your hair and conquer your day. There’s nothing that a good pair of outfits can’t do!
An interesting fact was found by the Yale study in 2014 that people who dressed casually tend to back down more than those who dressed prim and properly.
Even being well-dressed has proven to influence how people recognize you at the workplace. Thus, a good outfit can spike your mood levels and make you feel ready to kill the Monday blues at bay.
8. Start Your Week With Gratitude
Always start your week with an attitude of gratitude, as this sets a positive mood for the whole week.
Several studies on gratitude have shown that consistent gratitude is broadly associated with a higher level of happiness. Expressing gratitude releases feel-good hormones from your brain, i.e., Dopamine and Serotonin.
However, you have to train your mind to look at the bright side and not let it run on autopilot to practice gratitude. To do that, you can practice gratitude by maintaining a separate gratitude journal to list out everything that you appreciate in your life.
9. Groom Yourself
Your overall look has a significant impact on how good you feel at the start of a new week.
Do your hair, trim your nails, trim your beard if you’re a man a day before Monday. Believe me; you’ll only thank yourself for making time to engage in self-care activities.
10. Organise Your To-Do List
While you’re preparing for the week, make sure that your to-do list is well organized and consists of tasks you intend to accomplish only. Along with that, check if your workspace is organized or not. Eliminate any clutter as it can impact your productivity levels at the workplace.
A Word From AlignThoughts,
Monday isn’t necessarily the worst day ever. We can try to change our perspective and make the most out of Mondays.
Changing the emotional meaning and context can also give a more positive outlook about your workweek. Look for motivations and start your Monday mornings by setting new goals in mind for the coming week.
The truth is that everything we see in the world is already shaped as good and bad in our minds. So, with a little effort, Monday can be perceived as the day for new beginnings or the day we finally decide to better something about ourselves.
Either way, it will help us see this day in a more optimistic view for starting something new and exciting or getting on a journey to make a better version of ourselves.
Key Takeaways On Monday Blues
- Monday Blues is a common phenomenon that many individuals struggle with.
- It is a typical syndrome accompanied by feelings of depression, hopelessness, tiredness, lethargy, anxiety, stress.
- If not dealt with it properly, it may lead to having an unproductive Monday.
- In fact, research has shown people considering Monday to be more stressful than Tuesday, Wednesday, and Thursday.
- Similarly, the number of heart attacks and strokes is comparatively higher on Monday than on other days of the week.
- Also, poor sleep patterns and an unhealthy lifestyle during the weekend are the significant causes for feeling depressed on Mondays.
- However, identifying the root cause behind this problem can help one decide to beat Monday blues.
- Even engaging in your favorite activities and sleeping on time can combat Monday sickness.
- For instance, working out with upbeat music can pump up your mood and start the day on a good note.
- Also, ensure that you’re dressing properly and grooming yourself as they can increase your confidence while going to the workplace.
- Lastly, organize your week ahead so that you are aware of the tasks you have to accomplish. It saves you from the stress of not knowing what jobs you have to complete.
How to beat Monday blues at work?
- Start your day with gratitude.
- Dress up in your favorite outfit.
- Look your best.
- Organize your to-do lists for the whole week.
- Declutter messy desks at the workplace.
- Place a vision board on your work desk.
Is Monday Blue a real thing, or is it just my mind?
Monday blues are genuine phenomena, and if not dealt with properly, they may hamper your productivity levels. Even though it’s associated with the mind, but at the end of the day, we have to realize that our mind is a part of the human body, and we need to take care of it.
I feel anxious on Monday, and I’m not too fond of it. What can I do to stop hating Mondays?
Here are a few self-care tips you can do which will help you stop hating Mondays.
- Whenever you have anxious thoughts, write them down in your diary.
- Sleep for a minimum of 8 hours every day.
- Eat healthy meals and steer away from boozing during the weekends.
- Engage in physical activities like walking, dancing, yoga, or exercise.
Do you hate Mondays? What are your thoughts about Mondays? How can we stop feeling Monday blues? What is your secret to beat Monday blues? Please share your thoughts with us!
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