You know that uneasy feeling that starts creeping in on Sunday evening after a fantastic weekend. If this feeling intensifies with every passing minute and shatters your motivation for the new week, it’s time to learn how to cope with Monday syndrome!
Feeling stressed in the face of a problem or responsibility is one of the body’s natural reactions. However, the real issue begins with the body’s defense against this usual reaction. Indeed, in stressful situations, the “fight or flight” mechanism, which dates back to early humans, kicks in. While those who manage to cope with stress successfully emerge victorious after a good fight, a significant portion chooses to flee from stress. But what if you have neither the strength to fight nor a place to escape? The severity of Monday syndrome can vary depending on its causes. Sometimes, this syndrome only causes a dip in motivation during the first few hours of the day, while at other times, it can be experienced to the extent that it reduces physical capability. However, in both cases, it is necessary to take precautions against Monday syndrome to maintain productivity and avoid more serious problems. So, is a Monday without a syndrome possible? Let’s first get to know this issue closely and find the solution together!
Monday syndrome gives individuals a sense of being emotionally stuck in between. The person feels too tired/weak to cope with stress, yet cannot escape the tasks they must complete. As a result, the stress level increases exponentially. In this situation, the weekend represents a perfect escape, while the first day of the week symbolizes a return to the battleground. And it’s a return in a completely weakened state!
What is Monday Syndrome?
The term “Monday syndrome” is used to describe situations where individuals develop excessive anxiety about the first workday of the week, leading to various physical and psychological problems. Known internationally as “Monday Morning Syndrome (MMS),” this issue is also referred to as “Black Monday” or “Monday blues.”
Despite its name, Monday syndrome is not solely associated with Mondays. In fact, it can be experienced on any day of the week because the main issue is returning to work after a short or long break. So, the problem is not Monday itself, but the first day back at work! Research also indicates that individuals who start their workweek on any other day can still experience the same syndrome.
What Causes Monday Syndrome?
There are many possible reasons for Monday syndrome! At the top of the list is disliking your job or workplace. Additionally, heavy workload, stressful work environment, bullying (mobbing), irregular working hours, poor work relationships, etc., can all trigger Monday syndrome. Besides these, an overly active weekend or personal life issues can also turn the first working day into a syndrome.
How to Overcome Monday Syndrome?
Although Monday syndrome is often thought of as a minor and temporary issue that most people experience, the reality is quite different! This syndrome can lead to serious psychological issues and also pave the way for physical problems. In fact, research shows that work-related accidents and stress-induced life-threatening issues are most common on Mondays!
Considering all these possibilities, both employers and employees should do their best to prevent Monday syndrome. So, what individual measures can you take against Monday syndrome? The answers are actually much simpler than you might expect!
Lighten the Workload for the Coming Week by Friday!
Annoying phone calls, unresolved issues, or mountains of files… Understandably, you might not want to deal with these on the last working day after a tiring week. However, experts recommend handling whatever you are avoiding on the last working day. Unfortunately, postponed problems do not solve themselves. Moreover, an increased workload can significantly decrease motivation for the new week!
In addition to lightening the workload on the last workday, planning for Monday can also be a lifesaver! This way, you can be prepared for the tasks on the first day of the week and minimize the likelihood of encountering unpleasant surprises that could increase your stress.
Completely Disconnect from Work Over the Weekend!
If you’ve made it through the stressful workdays and reached the weekend, it means it’s time to truly leave work behind! Certain professions may require handling emergencies even outside of regular workdays. However, if your job does not involve urgent interventions, keeping all work-related communication channels closed over the weekend can help you start Monday with much higher energy!
Go to Bed Early on Sunday Night!
How can you enjoy a day that starts with a lack of sleep? Especially when that day is Monday, which requires high energy and motivation… For most people, the weekend is synonymous with fun. However, you must remember that your body needs a good sleep routine to recover from the week’s fatigue. Getting a quality night’s sleep, particularly on Sunday night, is one of the most important steps to starting Monday perfectly!
In addition to getting enough sleep, starting Monday morning with a good breakfast is also among the golden rules. After all, the poet couldn’t have been wrong when he said, “…breakfast must have something to do with happiness!” Moreover, if you have time, doing a light exercise before breakfast can also boost your energy!
Go to Work on Monday in Your Best Outfit!
Monday is a great day to wear your favorite or newly bought clothes that you love! As many people agree, looking good is one of the biggest boosters of strong self-confidence. Starting the week with confidence can help you better handle any unpleasant situations!
Adopt a Positive Perspective
The advice to change your perspective might seem like a cliché at first. However, remember that there is no end to complaining, and if you look for it, you can find a flaw in everything! For now, ignore all the stressful aspects of the new week and focus on what your job brings you. Think about your biggest motivation for doing this job. Imagine the steps you can take this week that will excite you about your work. While you’re caught up in all these positive thoughts, listening to music on your way to work can further boost your enthusiasm!
If you love what you do, you can find a reason to refresh your motivation even at the end of the most exhausting day. However, if you feel you don’t belong no matter how hard you try, it might be worth examining whether there is another issue at play. Remember, the primary way to overcome all syndromes without harm is to pursue happiness no matter what!