The Monday blues. An overwhelming feeling of negative emotions a lot of people get when the new week is about to start. You might recognise yourself in the following scenario: It’s sunday evening and you’re dreading the upcoming day. You go to bed with a heavy feeling in your stomach, the next morning you wake up annoyed by the sound of your alarm clock, you want to stay in bed longer and because of that you have to rush to get ready. Then when you’re at work time just seems to go by way too slow. Your co-workers are in a bad mood and when you eventually get home you’re mentally exhausted by the thought that this is only the beginning of the week and you have at least 4 more days like this one to go through before the weekend. Does that sound familiar? Yes? Well that’s what we call The Monday Blues! Luckily there are ways to get through mondays without having to feel so miserable. So, here are 5 ways to beat the Monday blues.
1. Plan ahead!
Everything starts with the right preparations. It definitely helps if you start planning ahead. You can make to do lists in the weekend for the upcoming week, prepare your meals, lay out your clothes and maybe even sign up for some workout classes. This way you’ve already done the ground work which will make your mornings easier.
2. Get enough sleep.
When you’re tired the whole day feels tougher, so make sure to get at least 7-9 hours of sleep. The best way to do this is to work on your biological clock. Go to bed at the same time every night and wake up at the same time every day. Eventually, you’ll wake up early, maybe even before your alarm clock will go off. You’ll be well rested and more capable to take on the day.
If, for some reason, going to bed at the same hour every day isn’t an option for you, then make sure to invest in a good alarm clock. Hearing an annoying sound first thing in the morning is not a good way to start your day. There are wake-up light alarm clocks that work with light and natural sounds. These alarm clocks will trick your body into thinking it’s time to naturally wake up and that will definitely improve your mood in terms of waking up.
Make sure your bedroom is an oasis of rest. Try to avoid the blue light of screens at least an hour before going to bed. This will help you sleep better.
3. Practice Mindfulness
Nowadays, there are so many signals that constantly try to get our attention. Your phone, laptop, TV, meetings, traffic and so on. All of these signals cause an attention-overload in your body that creates stress and will leave you mentally exhausted. Therefore, it’s good to take a moment every day where you practice mindfulness and empty your head completely. The best way to do this is during a yoga or meditation class. But if you’re busy then even 5 minutes a day will already be extremely helpful too. When you wake up, before doing anything else, take 5 minutes for yourself to just sit, empty your head and be present. Those minutes will help you deal with stress of the upcoming day way better.
Another way to empty your mind and unload some stress is to workout after work. Even when you think you’re too tired to workout, you’ll notice that you’ll feel mentally energized after your workout.
4. Nourish your body
Food is fuel for energy. When you’re busy during the week it’s really easy to eat take-out food, however take-out food isn’t often the healthiest option. Unhealthy food will actually drain your body from its nutrients and leave you more stressed and tired. Therefore, try to choose healthy options instead or even better cook your own meals beforehand. During the weekend you can take your time to plan your meals ahead and meal-prep your food, put it in the freezer and you’ll be well nourished throughout the week. This will not only make you feel more energized and less stressed, but it will also make you feel proud for taking care of your body in a healthy way!
Also, try to take it slow with alcoholic beverages. Alcohol causes a lot of stress on the body, takes out a lot of nutrients and your body needs a lot of time recovering from alcohol. As a result, you’ll feel less capable to deal with stress factors and feel more mentally exhausted by the end of the day.
5. Consider your career
If your job is mentally draining you and causing you an immense amount of stress on a daily base it might be time for you to switch careers. Take some time to sit down and think about why it is that you’re dreading going to work or why you always feel tired and stressed out after work. Is this job something that you want to be doing for the rest of your life? What’s causing you to feel so mentally exhausted? Do you hate or love the thing you’re doing? What is your absolute dream job? All questions that need to be taken into serious consideration. I once had a super fun job, but the work environment was extremely toxic which causes a huge amount of unnecessary stress. This is not healthy. Quitting this job was hard, but my personal stress-level dropped immediately after quitting, as if a huge amount of weight was lifted from my shoulders.
Now, I know that it’s not always an option to quit your job. However, there are ways to make your work life easier. So take some time to ask yourself these questions and think about ways to improve your work situation. Remember, work to live and don’t live to work.
I hope these 5 ways to beat the Monday blues will make your life easier. What do you do to take the stress out of Mondays? Let me know in the comments.