[Lifestyle] 3 tips so that Mondays do not feel so terrible

[HeWhoRemains™]

If you hate Mondays, you can be sure that you are not the only one.

After a couple of days off, many of us have a hard time getting back to our work routines and tasks.

You may even feel fear and anxiety seeping into the weekend in the form of "Sunday syndrome."

But while you won't always be able to change your schedule or obligations to make Mondays more appealing, you can "reprogram" your brain to think about the week differently.

 

Our brains love predictability and routine.

Research has shown that a lack of routine is associated with decreased well-being and psychological distress.

 

Although the weekend heralds a pleasant time, our brain works hard to accommodate this sudden change in routine.

But not so hard: the brain does not need to make a lot of effort to adapt to the freedom and lack of routine of the weekend.

It's a different story, however, when it comes to getting back to less enjoyable activities, like a Monday morning to-do list.

 

1. Keep routines

 

One way to adapt to post-weekend change is to introduce routines that last throughout the week and have the power to make our lives more meaningful.

 

These might include watching your favorite TV show, gardening, or going to the gym.

It helps to do these things at the same time every day.

 

Routines enhance our sense of coherence, a process that allows us to make sense of the puzzle of life's events.

When we have an established routine, whether it's the routine of working five days and taking two days off or participating in a series of activities every day, our lives become more meaningful.

2. Do not change the alarm clock

  Another important routine that you should establish is your sleep routine.

 

Research shows that maintaining a consistent sleep time may be just as important to enjoying Mondays as the duration or quality of sleep.

Changes in sleep patterns on the weekends trigger social jet lag.

For example, sleeping later than usual and sleeping longer on days off can trigger a discrepancy between the biological clock and socially imposed responsibilities.

 

This is related to higher stress levels on Monday morning.

Try to stick to a set bedtime and wake time, and avoid naps.

You may also want to create a 30-minute "wind down" routine before bed, turning off or putting away your digital devices and practicing relaxation techniques.

 

3. Hack your hormones

Hormones can also play a role in how we feel on Mondays.

For example, cortisol is a very important multifunction hormone. It helps our body control our metabolism, regulate our sleep-wake cycle, and our response to stress, among other things.

It's usually released about an hour before we wake up (it helps us feel awake) and then its levels drop until the next morning, unless we're under stress.

Under acute stress, our bodies release not only cortisol, but also adrenaline in preparation for fight or flight.

This is when our hearts beat fast, our palms get sweaty, and we can react impulsively.

This is our amygdala (a small almond shaped area at the base of our brain) hijacking our brain. It creates a super fast emotional response to stress before our brains can even process and think if necessary.

But as soon as we can think, activating the prefrontal cortex of the brain, the area of our reason and executive thinking, this response will be mitigated, if there is no real threat.

It is a constant battle between our emotions and reason. This could wake us up in the middle of the night when we are overly stressed or anxious.

It should come as no surprise then that cortisol levels, measured in saliva samples from people who work full time, tend to be highest on Mondays and Tuesdays, with the lowest levels reported on Sundays.

As a stress hormone, cortisol fluctuates daily, but not constantly.

During the week, as soon as we wake up, cortisol levels skyrocket and the variations are usually greater than on weekends.

To combat this, we need to trick the amygdala by training the brain to only recognize real threats.

In other words, we need to activate our prefrontal cortex as quickly as possible.

One of the best ways to achieve this and reduce overall stress is through relaxation activities, especially on Mondays.

One possibility is mindfulness, which is associated with a reduction in cortisol.

Spending time in nature is another method: Getting outside first thing on Monday or even during your lunch break can make a significant difference in how you perceive the start of the week.

Give yourself time before checking your phone, social media, and the news.

It's good to wait for the cortisol spike to subside naturally, which occurs about an hour after waking up, before exposing yourself to external stressors.

By following these simple tips, you can train your brain to believe that weekdays can be (almost) as good as the weekend.

* Cristina R. Reschke is a professor in the School of Pharmacy and Biomolecular Sciences and a researcher at the FutureNeuro Research Center, and Jolanta Burke is a tenured professor, Center for Positive Health Sciences, both at the University of Medicine and Health Sciences of the ISCR.

https://www.bbc.com/mundo/noticias-65113434