Many individuals go on a caffeine rush on Monday mornings due to lack of motivation and to stop feeling lethargic. Though it is not defined as a clinical disorder, ‘Monday blues’ does exist. Experts say the phenomenon is a combination of negative feelings such as sadness, lethargy, hopelessness, lack of enthusiasm about work and sometimes even anxiety and panic. It is seen in individuals who have a five-day workweek and students who do not sleep properly.
What is ‘Monday blues?’
“There are many studies and discussions on the topic of Monday blues. When an individual is feeling low, lethargic, disinterested or occasionally anxious and agitated at the thought of going to work or school in the beginning of the week, it is termed Monday blues. It affects both employees and students,” says Mina Dilip, internationally certified psychotherapist based in Chennai.
“Some people may wait for the weekend to engage in too many activities or party through the night, not getting enough sleep or allowing the body to rest. As Monday rolls in, they feel tired and burnt out. Sleep deprivation is one of the major contributors to mood problems. So a sleep deficit on Friday, Saturday and Sunday translates to low spirits on a Monday morning,” added Dilip.
What do studies say about Monday blues?
A study suggested that employees experience Mondays differently from Fridays, with feelings of social stress and discontentment with work being heightened on the first day of the week. They experienced lower levels of job satisfaction and felt more stress factors like conflict with co-workers and organisational constraints at the beginning of the workweek as opposed to later.
“I used to be wary of Monday mornings because after doing household chores reserved for the weekend, getting back to the workweek was a drudgery. There were too many activities and late nights. I really like my work, but I wasn’t planning my weekend properly. Now, I overcome my Monday blues by focusing on work-life balance and scheduling my weekend better. So, I get enough rest on Sundays, feeling positive and refreshed at work the next day,” says Joe John, a US-based IT professional.
In another study, published in the journal Sleep and Vigilance, researchers found that daytime sleepiness and fatigue levels were highest on Monday and Tuesday because of disturbed sleep over the weekend and decreased towards the end of the week. The study also revealed that work-related cognitive failure and sleep-onset latency in the previous night to be higher on Mondays compared to other workdays.
How to avoid Monday blues
“Young people often make vocation and career choices based on other people’s expectations rather than their ability or what they love doing. Usually, when employees love their work, they are positive when starting the week. But, if they are uninterested, they feel anxious. Course correction and soul-searching may be necessary in such cases,” says Revathi Mohan, counselling psychologist and founder of Purple Counselling Care, Tiruchengode, Tamil Nadu.
“In post-pandemic times, the focus is more on work-life integration than work-life balance. In such a scenario, work and home responsibility need to blend seamlessly. Maintain a proper schedule for different commitments, both during weekdays and the weekend for a productive outcome. Also, we cannot change our co-workers or the workplace environment to suit our needs. Acceptance and positive attitude towards work can go a long way,” adds Mohan.
How to beat those blues
For employees:
- Identify the real reason for the problem: “If you are unhappy at work, approach a career counsellor. Even a job change may be warranted,” says Dilip.
- Maintain good sleep hygiene: Occasional late nights on Friday and Saturday are fine, if Sunday is reserved for rest and recuperation. Getting adequate sleep on the weekend will ensure an energised Monday morning. Maintain a similar sleep pattern throughout the week, as this will regulate your sleep cycle.
- Engage in advance planning and preparation: To avoid a sudden onslaught of work in the beginning of the week, use some time on Friday evenings to plan for Mondays. Plan for the weekend, such that Sundays are reserved for light activities.
- Avoid binge eating and drinking: Maintain a healthy lifestyle through the week and do everything in moderation.
- Schedule an interesting activity on Monday: Engage in a fun activity or plan a social visit in the beginning of the week so there is something to look forward to in the workweek.
- Get professional help: “If the feelings of dread are so intense that the person becomes dysfunctional to the point of wanting to avoid going to work or school, it could point to ‘generalised anxiety disorder’ and consulting a psychotherapist is advisable,” adds Dilip.
For students:
- Finishing assignments on time: Getting projects and schoolwork done in the beginning of the weekend will ensure one feels ready and prepared for Monday.
- Seek help to overcome difficulties: Students who are having issues with peers or problems at school, can approach a school counsellor, speak to a friend or a trusted relative or teacher, anyone who they feel comfortable and safe with and share their difficulties.
Takeaways
Monday blues is a combination of negative feelings that most people feel at the start of a week. Many experts agree that work dissatisfaction, peer issues, overwhelming work schedules and disturbed sleep cycles are some common causes of Monday blues. Proper planning, getting enough sleep and rest on Sundays can help you overcome Monday blues.
