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August 2023

4 Ways to Beat the Monday Blues

On Friday afternoon, the possibilities for the weekend seem endless. But just a couple days later, feelings of anxiety and fear may arise.

If you have the “Sunday scaries” or the “Monday blues”—worries about work as the new week begins—you’re not alone. According to a recent survey by the American Academy of Sleep Medicine, 1 in 4 people have more trouble sleeping Sunday night than any other evening. Nearly three-quarters of those say it’s due to work stress.

No job is perfect, but that doesn’t mean you’re doomed to dread each Monday. To stop tossing and turning and head into the week happier:

1. Practice relaxation

Techniques like deep breathing and meditation can ease tension and clear your mind so you truly rest and recharge on your days off. Try downloading an app with mindfulness or relaxation exercises. Don’t reserve these rituals for the weekend, though. Building in wellness breaks early in the week can help keep stress levels in check.

2. Rack up some wins

One reason Mondays may seem scarier? At the start of a new week, you haven’t yet checked many items off your to-do list. Start your first workday back by simplifying your task list. Get clear on the highest priority. Start there—and celebrate each completed item, large or small.

3. Save heavy lifts for later

If you can, schedule more challenging tasks or meetings later in the week. Knowing you’ll have the weekend to recover after tough or demanding endeavors can make them feel less daunting.

4. Explore your options

Feeling a sense of control over your work environment helps decrease stress and increase motivation. Also, being able to prioritize a healthy work-life balance leads to greater job satisfaction.

Talk with your supervisor about remote or hybrid work options, flexible scheduling, and other ways to make your job your own.

Online Medical Reviewer: Brian McDonough, MD
Date Last Reviewed: 9/1/2022
© 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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