Are you familiar with Monday morning blues? If not; this is what it looks like – It’s Monday and you have a sinking feeling in the morning. You are brooding over the weekend gone by and dreading to head back to work. Psychologists say that Monday morning blues is an acute mood condition prevalent among workers in every segment. It is characterised by severe to mild mood swings, lethargy and depression. As someone who had and still at times suffers from this syndrome, I am discussing 10 tips here that might be effective.
As per a research by Monster almost 77% of Americans suffer from Monday morning blues.
For some people the onset of Monday morning blues can start as early as Sunday afternoons. You have an unpleasant feeling about the weekend coming to an end and zero motivation to go to office.
Here I have a confession to make, as a former full time corporate employee I used to loathe Monday. In the morning, I literally dragged myself out of bed and get ready. So dear reader, I totally understand your pain. I have compiled a list of useful tips that will help you to get through Mondays and provide the much-needed motivation.
10 Tips to deal with Monday Morning Blues
Keep Sunday Activities Light: I hate to kill your Sunday buzz but to keep your Monday productive don’t clutter your Sundays with back to back activities. A hectic Sunday results in a tired Monday.
At times people are so anxious about Mondays that they do not get proper rest or a good night’s sleep on Sunday. That is not exactly an ideal start to the week and it hampers your health too.
You can use these tips:
- Research shows that if workers wake up late on Sunday, it increases their depression about the weekend ending. Instead wake up reasonably early and indulge in some physical activity like a 10-minute workout. This is a good way to refresh and energise your mood and body.
- Have a nice brunch with friends or family. Sunday brunch with near and dear ones eases the mind and gives you a sense of fulfillment.
- During the evening, buy groceries for the coming week or make a to-do list for the next day. This will automatically prepare your mind for Monday.
- Indulge in some light music or read your favourite book.
- Sleep early to get atleast 8 hours of rest. When you wake you will feel refreshed and ready to seize the day.
It’s not really about Mondays: Did you know most workers bunk office on Mondays? Or report late for office. Deep down you know already know the answer ‘why’.
The truth about Monday morning blues is that it has nothing to do with your mood. It’s actually about your job. You despise the monotony of your job and are seeking for a change.
And why you despise your job? These are some of the common factors:
- Tremendous workload.
- Low salary as compared to the work pressure.
- Demanding boss.
- Unhelpful colleagues.
- Difficulty in commuting.
- No work-life balance.
- No growth prospects.
- You want to start your own venture.
If you say yes to all these factors or at least one of these factors, please for the sake of your health, look for other opportunities. Seek a therapist if you think you are depressed or talk to someone you trust.
Here, I have to cite my own case, I had a good corporate job, but I was deeply unhappy for a long time. I lived in denial and survived, or rather I should say my family survived my cranky mood swings.
The moment I realised that I actually wanted (like really, really, really wanted) my own independent career I quit the job. I am not advising you guys to do the same. You are your best judge so do what is good for you. But I will say this, if your job is affecting your mental peace is it really worth it?
Avoid having a heavy schedule on Monday: Request your supervisor to schedule meetings, con-calls, presentations for Tuesday or Wednesday. If you suffer from Monday morning blues, then it’s a very bad idea to schedule any client meetings for Monday. The anxiety will ruin your Sunday mood and perhaps the entire weekend.
If however, you have a hectic schedule that demands you to start working as soon as you reach office. I would suggest whenever you get time find a quiet corner where you can just be all by yourself. Spend some time just alone.
Take your time to settle in: This is so important. After a relaxed weekend settling into the work mode on Mondays is difficult. Give yourself some time to settle in.
- Before diving into work have a little chit-chat with your colleagues.
- Relax in some corner and have a coffee in peace.
- Spend some time online. (This was obvious isn’t it?)
Don’t think about the weekend: I know you had a great weekend but it’s not the last weekend you have had. Being nostalgic will only make you sad. So for own good don’t waste your time instead shift your focus on the present day.
Also don’t just live for the weekends. If you can, take up a stress-relieving hobby during the weekdays like dancing.
Dont rush out of bed: Yes you read that right, when you wake up on Monday lie on your bed for sometime (2-3 minutes) and just stare at the ceiling. Absorb in everything; give a moment to yourself before getting out of bed.
This simple yet powerful meditation technique is super effective in countering morning blues. In fact, you can use this technique every morning before you leave the bed.
Eat your favourite breakfast: Good food almost always lifts our mood and can you think of any other way to start the week than having a hearty breakfast. You can think of Monday as cheat day of the week where you can have all your favourite food items. Treat Mondays as your ‘indulgence day’.
Go out for Lunch: If you can, sneak out from office during lunch hours to eat with a colleague or a friend. This will perk up your mood and when you return to the workplace your body as well as your mind will be so ready to settle down for the entire week.
Dress to Kill: On a Monday morning, make extra effort to look good. Groom yourself. Wear something that makes you feel confident. Try on a new dress or put on your favourite dress. When you make an effort to look good you actually try to combat that work-related sloth.
Special Note To Parents
Monday morning blues are not just limited to workers; students are equally affected by this syndrome. It has been seen that kids who are victims of bullying or have difficulty in learning (eg. dyslexia) are less enthusiastic about going to school on Mondays.
Pay special attention to your kid if he/she seems unusually upset or quiet on Sundays or is reluctant to go to school in the morning.
Your child may be more stressed than you know. Talk to them, try to find out if they are being bullied, or they do not like a particular teacher, or if they are stressed about school exams and results.
Lastly, Mondays are not necessarily bad. Monday blues are merely a reaction of our bodies to avoid something unpleasant. Listen to your body and identify the root of the problem and work towards a solution.
I hope you found this article useful. If yes, do leave some love in the comment section. Look forward to know your thoughts.