[ad_1]
No matter how good the weekend went, something inevitably changes come Sunday evening. An uncomfortable feeling of dread creeps in as thoughts of the coming week begin to creep in. Monday usually marks the end of this quiet outrage. Perhaps the thought of deadlines, responsibilities to chase, and returning to a normal routine is nerve-wracking.
Also read: Being active at work is no longer just an option: New health initiatives in workplaces to promote well-being
But why does this emotional transformation, that too so predictable, happen almost every other weekend? HT Lifestyle caught up with experts to understand why Sunday evenings feel emotionally overwhelming and what one can do to break this pattern.
Why do ‘Sunday Blues’ happen?
So what causes the drop in energy after Sunday evening, even if you’ve had an enjoyable weekend?
Dr Rahul Chandhok, senior consultant and head of psychiatry at Artemis Light NFC, New Delhi, tells HT Lifestyle that Sunday blues is caused by the brain’s inherent tendency to anticipate future stress before it actually begins. This is especially seen in employees who have Saturday off or who have returned from a long weekend or holiday.
The psychiatrist said, “Worrying about the future is a big reason. As soon as Sunday ends, the brain starts thinking about deadlines, incomplete work, responsibilities and stress.” So even in the absence of actual stressful situations, the mind imagines what it’s like to be under pressure again, which triggers that anxiety.
Dr. Chandhok shared that if a person already experiences stress at work or school, he or she may start to dread the pressure of the upcoming week. She added, “Another reason is anxiety that comes from stress at work or school. Sundays can make someone feel more overwhelmed, sad, and unsupported in their daily life.”
The third contributor to the Sunday blues is the disruption in routine that occurs over the weekend. The psychiatrist explained it, “People often don’t sleep, eat, and work at the same time on weekends. When Sunday comes, the body and mind have difficulty getting back to the strict schedule, leaving them feeling bad and tired.”
How can you break free from the Sunday blues and start a productive week?
So how can you reclaim your Monday and not carry Sunday dread into the new week? Yes, Monday can feel heavy, carrying a certain, unspoken weight.
But that doesn’t mean every week has to start with discomfort. Both employees, in their individual capacity, and management can work together to make Monday better and start the week more productive, so you’ll be less angry and smile more.
Shruti Swarup, founder of Embrace Consulting and co-founder of the International Inclusion Alliance, shared with HT Lifestyle that the key lies in redefining Monday as a point of inspiration rather than seeing it as a point of fear.
Sharing what a double-edged sword Monday is, he further said, “Mondays after the weekend are a day of refreshment, but they are also a day of exhaustion and isolation.” But things are changing for the better as workplaces are implementing unique strategies and practices to boost engagement at the beginning of the week.
Shruti shared management-led initiatives as well as what employees can do individually:
HR or management-led initiatives
- Monday mentality tangles: Start the week with an excited, brief team meeting on goal alignment, expectations and accomplishments. It promotes a positive culture and shared responsibility.
- Flexible start options: To avoid early week burnout, use flexible start times or ‘no meetings on Monday’ for a peaceful start to the week.
- Learning Monday: Spend an hour building skills, having a TED-style talk, or generating interest and excitement in learning from each other.
- Recognition Ritual: To maintain motivation and appreciation, use Monday to recognize individual and team accomplishments from the past week.
- Promotes Health: Use mindfulness training, short health checks or breakfast sessions to infuse a sense of energy and unity.
For employees personally
- plan ahead: Scheduling Friday’s tasks and responsibilities ahead of time can reduce anxiety and make the transition to Monday easier.
- Start Positive: Set the tone for a positive start by using gratitude journaling or motivational music to start the day.
- Connect intentionally: Engaging in positive, friendly interactions with coworkers can create a sense of belonging and boost overall enthusiasm.
The Sunday blues are a common occurrence, but if you don’t want to hate Mondays indefinitely, personal strategies combined with effective workplace practices can make the day much less stressful and more motivating.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
[ad_2]
