By Bridget Jordan

The Truth Behind the Monday Morning Blues &

What You Can Do to Prevent Them 

We’ve all likely heard or exclaimed, “TGIF!” after a long work week. We may even notice that we’re in a better mood on Fridays, as we begin to anticipate the upcoming weekend. However, weekends tend to fly by and after every Sunday, must come a Monday. And unfortunately for many, Monday often comes with a case of the Monday Morning Blues. Whether the “MMB” begins when we are awoken by the dreaded sound of the alarm clock, or when we arrive at work, the blues can affect our body, mood and productivity. But what exactly are the MMB? Why do we get them each week? And, perhaps most importantly, how can we cope with or avoid them? Here are some common symptoms of the Mondays:

1. Struggling to get out of bed/snoozing longer than usual

2. Lacking in energy or enthusiasm

3. Feeling overwhelmed, irritable or impatient

4. Feeling more socially inhibited or aloof than normal

5. Focusing on the potential stressors, anxieties and tasks of the week

First, it’s important to note that feeling sluggish or lackluster on Monday mornings is not at all uncommon. In fact, a recent study in the United Kingdom found that Monday was the most popular day to call in sick! However, the real or scientific explanation for why we feel so crumby on Monday mornings is because our internal clocks naturally operate on a day that’s longer than 24 hours. This means that when Monday rolls around, we've built up a sleep deficit of at least an hour. So simply put, we’re plain old tired! But if we also add our weekend revelries and anxieties or dread of facing another work week, we’ve got the perfect ingredients for a hefty case of the Monday Morning Blues. So how can we arm ourselves against them? Here are some tips for making the transition back to the work week more bearable:

1. Sleep as much as you can!

Since it can be hard to fall asleep early on Sunday evenings, try to sleep as late as possible on Monday mornings without feeling like your morning routine is rushed. This may mean setting your alarm 10-15 minutes later and not relying on that good old snooze button!

2. Exercise in the mornings

It’s a great way to start the day and has shown to boost energy and alertness throughout the day. Plus, who feels like hitting up the gym after a long day at the office?

3. Anticipate

Instead of rushing to leave the office on Friday, tidy up your desk and leave a to-do list. This will help make Monday morning a little more tolerable and less overwhelming.

4. Maintain a regular sleep pattern

Try to wake up at the same time on Saturday and Sunday. Keeping your body on a schedule will help you get out of bed on Monday mornings with more ease. Also, avoid napping as it can disrupt your sleep cycle and make it difficult to fall asleep at bedtime.

5. Make Monday night fun

Plan a fun or enjoyable activity for Monday evenings. Whether its going to the movies, taking a dance class or going out to dinner, looking forward to something will help combat those blues!

But when does a case of the Mondays become more than just that? It’s important to distinguish the MMB from depression and also when it may be beneficial to consider career counseling. Unlike the Monday Morning Blues, which typically last a few hours, depression is more chronic and pervasive. If you find that your blues are lasting longer, are more severe than usual and are experiencing symptoms such as, prolonged sadness, loneliness, despair, helplessness, psychomotor retardation, agitation, withdrawal from social contact, insomnia, and/or a change in appetite, it may be wise to talk to your doctor or a mental health professional. Additionally, if you notice that you loathe and dread going to your job, career counseling may be a valuable option to consider to help you make positive changes in your life and look forward to starting your work weeks. For more information, please contact Urban Balance at www.urbanbalance.org.