Monday blues is when you feel a bit down at the beginning of the week, maybe anxious, sad, or just dreading Mondays.
Getting back to work after a weekend break can feel like a chore, especially if you don’t like your job. For some, the start of the week isn’t just a small annoyance; it can really bring down their mood.
After a chill and enjoyable weekend, shifting to a not-so-fun Monday workday can be a real downer. If you wake up on Monday morning feeling slow, stressed, or maybe swamped, these tips can help you beat those feelings and stay ahead.
What is Monday Morning Blue?
Monday Morning Blues is when you feel a bit down or hesitant as you kick off the workweek on Monday. It’s that moment when the weekend ends, and you’re not quite ready to dive back into the work routine.
People often feel a bit anxious or wish they had more time before facing the demands of the week ahead. It’s a shared experience of feeling a bit low as you transition from the weekend to the workweek.
Symptoms of Monday blues
The signs often mirror those of depression, anxiety disorders, and adjustment disorders. Common symptoms include Feeling sad, Lethargy or fatigue, Agitation, Persistent worry about the upcoming week, a general sense of dread or uneasiness, changes in appetite, difficulty sleeping, muscle tension and headaches.
How to get rid of Monday Morning Blues?
If you wake up on Monday morning feeling slow, stressed, or swamped, these strategies can help you stay ahead and tackle those feelings head-on.
1. Balance Work and Play for a Brighter Monday
To avoid those Monday blues, consider creating a clearer separation between work and leisure during the weekend.
If you find yourself consistently checking emails instead of unwinding, it could lead to burnout. Break this pattern by turning off email notifications on Fridays and disconnecting from work-related matters, allowing yourself to fully enjoy personal time over the weekend.
2. Engage in Activities You Love
Spending your weekend engaged in activities that bring you joy is crucial for your overall well-being. Whether it’s hiking, reading, enjoying a movie marathon, or cooking for your family, prioritize what makes you genuinely happy.
To promote a positive work environment, take the time to understand your employee’s off-work preferences. Ask them about their hobbies and genuinely show interest, creating a workplace culture that values the individual and acknowledges the importance of personal happiness.
3. Take a Good Sleep for Productive Monday
Make sure to get a good night’s sleep by going to bed a bit earlier on Sunday. Having enough sleep is crucial to feeling refreshed on Monday morning. And here’s a surprise tip: waking up 15 to 30 minutes earlier on Monday can actually make going back to the office a bit easier.
4. Weekend Self Care
Stick to your self-care routine throughout the weekend. Mondays can be tough because we tend to abandon our usual eating, sleeping, and exercise habits from Friday afternoon onwards. If you indulge in more drinking, and richer foods, and adopt entirely different sleep patterns on Saturday and Sunday, you’re likely to feel a bit off on Monday morning.
It’s okay to give yourself a break on the weekends, but aim for a balance that allows you to unwind while still maintaining your essential routines.
4. Brighten Someone’s Day
Take a pledge to do something kind for a colleague as soon as you start your workday on Monday. Beyond the immediate lift it brings to their spirits, these acts of kindness have the power to shift the overall mood in your office for the better.
As the saying goes, “Paying it forward can yield great results all around.” By spreading joy to others, you contribute to a positive and uplifting work environment.
5. Add Fun to Your Day
Make a deliberate effort to engage in enjoyable activities at the office on Monday. Whether it’s bringing in something to eat for your colleagues or taking a brief break to catch up with a friend in the office, incorporating moments of fun can lighten the atmosphere.
Sharing weekend stories with coworkers not only adds a playful touch but also strengthens your connections within the office network.
6. Keep Monday Light
Make Mondays more manageable by avoiding too many meetings or big tasks. Instead of overwhelming yourself right after a relaxing weekend, try to keep Mondays a bit lighter.
Plan ahead to spread out tasks throughout the week, avoiding a pile-up on Monday. If things get tricky, use time management tools to help organize your schedule and activities more easily.
7. Share with a Friend
Ease your Monday stress by talking to a friend during your lunch break. When feeling overwhelmed, connecting with a loved one can provide much-needed support.
Simply chatting about your day with someone who understands can boost your confidence and leave you better prepared to handle significant projects.
8. Indulge in a Breakfast Treat
Make Mondays special by treating yourself to a delightful breakfast. Consider stopping by a shop for your favourite breakfast sandwich or spend 20 minutes on Sunday night prepping veggies for a hearty morning omelette.
A delicious breakfast not only adds a touch of excitement to your morning but also ensures you start the day with the energy needed to navigate your weekly routine.
9. Positivity
Begin your week with a positive mindset by appreciating the good things about work. Before you even arrive, boost your mood on the way to work by listening to your favourite upbeat songs. Think of it like creating a playlist for a workout—energizing and uplifting for a great start to your day.
10. Create a List of Exciting Things
Shift your perspective by focusing on the things that excite you. Instead of dwelling on tough tasks, make a list on Sunday evening of three things you look forward to at work for the upcoming week.
This simple practice can set a positive tone and improve your mood.
11. Physical Activity as a Mood Enhancer
Consider incorporating a workout into your Monday morning routine to fend off a negative mood. Many evidence suggests that exercise can alleviate symptoms of anxiety, depression, and various mental health conditions.
Additionally, it serves as a distraction from any distressing thoughts that may be affecting your mood.
12. Reflect and Plan with Writing
Give a few minutes to journal your concerns about the upcoming week—it might offer valuable perspective. Consider jotting down actions you can take to address your worries.
Beyond providing clarity, journaling boasts various mental health benefits.
Conclusion
Finding the right balance between work and everything else can be tough. The Monday blues sometimes help you see when things are a bit off. The start of a new week doesn’t need to trigger dread or anxiety. Recognizing the feelings behind your post-weekend mood can guide you in determining the best next steps for yourself.
Make efforts to bring positivity into your day. Small daily changes can lead to significant differences. Whether it’s Monday or any other day, treating it with care, and practicing basic self-care, can turn it into a more enjoyable experience.
If your feelings of dread are too much or affecting your life, it’s a good idea to talk to a professional.
