You don’t like Mondays? There is an easy way to change that

Blue Monday, the most depressing day of the year, was commissioned by a travel agency that was looking for opportunities to increase sales.[3] Originally, this day fell on the last full week of January. To calculate it, a mathematical formula that considered psychological, economic, and meteorological factors was used. Despite the marketing and sales origins, this “holiday” has gained a lot of attention. In January last year in Poland alone the keywords related to “Blue Monday” were searched for almost 250,000 times.[4]

While there is no scientific basis to conclude that Blue Monday is indeed the most depressing day of the year, the sure thing is that we don’t like Mondays. Research shows that on Sunday evening up to 65% of people feel anxiety about returning to the routine of the new week. This phenomenon has even been given a special name: Sunday Night Blues.[5]

– If Blue Monday has a particularly depressive effect on us, it is worth considering whether we feel the same way every Monday. On weekends we tend to disrupt the natural rhythm of our functioning, for example by sleeping longer or waking up late. Additionally, on Sunday we start to feel discomfort due to the unrelenting end of relaxation and we are often stressed by the challenges that we must face on Monday. Already in childhood we realise that Mondays can be unbearable and require a specific, disciplined attitude from us, while Fridays are associated with the beginning of weekend freedom – points out Piotr Czyżewski, expert of the “Health Full Time” programme run by Benefit Systems.

Making getting back to reality easier requires thinking about what is stressing about it. Sometimes the solutions are simple. We can prepare clothes or meals for work or school on Sunday evening to avoid the hectic morning bustle on Monday. The time saved on proper planning can be spent on a little bit of physical activity, be it in the form of an energetic 20-minute online training, calming yoga or stretching that warms the body up. A good idea to start enjoying Mondays and reduce the symptoms of Sunday Night Blues is also physical activity planned on Sunday evening. This can include going to the swimming pool or a workout in a fitness club. Such training will also improve the quality of our sleep, thanks to which we wake up refreshed and ready for action on the first day of the week.

– The conclusion is simple: we need adequate rest on the weekend, when we maintain a steady rhythm of sleep, as well as physical activity that affects the production of neurotransmitters such as serotonin and dopamine. Fewer of them means worse mood. As a result, every Monday is less “digestible” for the psyche. Interesting research in this area was published, for example, by the MultiSport card operator, showing that four in five sports card holders feel a positive effect of physical activity on wellbeing and 75% admit that it reduces stress and negative emotions – sums up Piotr Czyżewski.

This shows that self-organisation is important to make Mondays easier. If we decide to postpone certain tasks on Friday, it may not only result in Sunday stress but also less effective weekend rest. The support of a group of friends is also of great importance. If we tend to exchange negative news about Monday with them on a Sunday evening or Monday morning, it may be worthwhile to change our behaviour and do the opposite: start motivating each other for the new week by looking for the positives of the days ahead.