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5 Ways To Combat Monday Morning Anxiety

6 min read
Last Updated on 10 August, 2022

Do you get the drowning feeling when Monday morning comes around the corner? Do you also dread the workload and the deadlines that need to be met instead of enjoying your Sundays?

Monday mornings can be stressful if you have to return to work or school after a long weekend; even if you love your job, it can be quite a jarring experience to work on Mondays if you have anxiety.

Feeling anxious and exhausted every Monday? You're not alone. This article will help you learn more about Monday morning anxiety and a few ways you can cope with it.

What Is Monday Morning Anxiety?


Monday morning anxiety is not a scientific term, but it is quite common, and it refers to the state of waking up all stressed and anxious at the start of the week. It is similar to the characteristics of a generalized anxiety disorder (GAD), where you feel an excessive amount of stress and anxiety in the morning.

The cortisol or stress hormone in your body is highest during the first 45 minutes of you waking up in the morning. When you combine these hormonal spikes with the alarming numbers of emails, reading the news, or even rushing to get ready for the workweek can rev up the day.

Again, what makes waking up on Monday mornings so hard is your lifestyle transition. You often leave behind all your normal eating, sleeping, and exercise routines on Fridays, and the sudden change can make you anxious.

Why Do You Feel Anxious On A Monday Morning?

The transition from a relaxing, fun-filled weekend to an unpleasant work week on Monday mornings can be quite stressful, making you anxious. Monday blues can affect your mental and physical health and make you feel sluggish. The adrenal glands release the "stress hormone" cortisol in response to stress or fear.

“Your Monday morning thoughts set the tone for your whole week. See yourself getting stronger, and living a fulfilling, happier and healthier life.” —Germany Kent

Early in the morning, what you eat and drink can also contribute to a higher level of anxiety. If you drink a cup of coffee first thing in the morning, the caffeine will increase your cortisol levels, and if you don't get enough hours of sleep on Sunday night, worried about what's going to happen the next day, you'll probably wake up anxious in the morning.

These are just some of the many reasons you might feel anxious or get an anxiety attack on the first day of the week. It can be difficult to switch from a relaxed day to a busy one.

Suggested Read : 10 Ways To Cope With Blue Monday In The Workplace

Symptoms of Monday Morning Anxiety


Suggested Read : 21 Positive Thinking Ideas For A Workplace To Encourage.

How Can You Stop Getting Anxious On Monday Morning?

Feeling anxious on Monday can set a negative impact on your mood for the entire week. Maintaining a healthy work-life balance is important by not overindulging in anything on weekends. Personal time is crucial for you to prepare yourself for all the due work that is lying ahead of you.

“It’s Monday. Get a new perspective. Whatever obstacle you’re facing—it’s not permanent.” —Unknown

Even if you're having a hard time starting the week on a positive note, you should try to take a 30-minute break or pause to give yourself the time to experience what you're feeling or what is making you anxious.

It has also been found that the productivity of workers is at its all-time low on Mondays. With people being up to 30% less productive on a Monday, it is shown they often only manage 3.5 hours of work throughout the day.

5 Ways To Beat Monday Morning Anxiety


Here are five effective ways you can try to boost your motivation and start the week with a more positive outlook -

1. Relax And Rejuvenate Yourself Over The Weekend

Part of Monday blues or waking up anxious on Monday morning is mostly because of the different sleep patterns and lifestyles on Saturdays and Sundays. It is important to have fun or try to do activities that make you happy, but at the same time, you need to keep a balance. It will help you unwind while letting to have fun or maintain your routines over the weekend.

Try to make the most of your weekend doing activities or traveling if possible if that helps you destress and gives you joy and peace of mind. End your Sunday with a happy state of mind so that you can wake up the next Monday morning with a positive outlook.

2. Disconnect And Revamp Over The Weekend

If you see yourself stressing over work-related issues or meeting deadlines, or over-scheduling your week on weekends, you need to pause and think about setting stricter boundaries between work and play. Monday blues or anxiety is your call to make some changes to your priority list.

Weekends are meant to relax and not for work, so if you catch yourself constantly checking emails, picking up your phone, or dreading what's going to happen on Monday, you stop right there to prevent burnout.

Try to unplug yourself from work-related problems by turning off your email notifications on Fridays and focusing on your time.

3. Do Not Mess With Your Sleep Pattern

It might sound basic, but it is one of the most effective ways to beat those anxious thoughts that you might get first thing in the morning, i.e., enough sleep, especially on weekends. If possible, try to get those 8 hours of luxury sleep.

Avoid waking up late on Sundays or going late to bed on Saturdays. If you can get proper rest and sleep on Sunday, you'll feel more energized and refreshed on Mondays. Try to engage yourself with some stimulating physical activities that will further help you get the amount of sleep required to recharge your body to face Monday again.

Remember, good sleep can help you get away with many mental health woes.

Missing out on the recommended 7 to 9 hours of sleep can make you more anxious and depressed.

Suggested Read : How Sleep Deprivation Affects Work Performance

4. Do Not Overbook Your Mondays

Don't book your Mondays with big meetings and tasks. It is common to feel overwhelmed when you have tons of work to do after a weekend of relaxation. Try to avoid doing the big ones for a change and start with easy tasks.

Instead, delegate your concentration-filled work to Tuesday and Wednesday, and it will make you feel less stressed and prepare you for the big ones later on.

Also, avoid worrying about a packed schedule by planning ahead and not piling up pending tasks for the next week.

Suggested Read : 11 Mindful Monday Tips To Re-Activate Your Best Self At Work

5. Treat Yourself To A Healthy Breakfast

Generally, your mood is influenced by your gut, so waking up with an empty stomach can disrupt your mood. You can always go out to your favorite cafe or cook your favorite breakfast to beat the Monday blues for a more positive start to the day.

It is crucial to start your day off with a good breakfast since it gives you something to look forward to and keeps you energized as you ease back into your weekly routine.

Mondays are the most sleep-deprived day. According to scientists, the extra sleep you get on a weekend makes you worse off on a Monday, as it throws off your biological clock. When you wake up early on Monday, it’s more of a shock than waking up on any other weekday.

Summing It Up

Face your fears. Live with uncertainty. Take control of your life.

As a result, anxiety symptoms are difficult to avoid and are made worse by the added Monday blues. However, even though these symptoms can get extremely uncomfortable and overwhelming, they are highly treatable with the right mindset and treatment.

Even though you cannot automatically shut down your anxiety attack, you can tame it and deal with it better by acknowledging it and taking more time to focus on yourself to deal with it.

I hope this article helped you overcome Monday morning anxiety and face the week with a more positive outlook. If you continue to feel the same for the rest of the day, you may want to combine professional treatment with self-care strategies to calm your anxiety and feel more hopeful.

This article is written by Neha Yasmin who is a content marketer at Vantage Circle. A selenophile with a penchant for discovering great meals and drinks. Is a self-proclaimed binge racer with a knack for cooking in her spare time. For queries, reach out to editor@vantagecircle.com

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