心理健康 24 0


  The ‘Monday Blues’ describe a set of negative emotions that many people get at the beginning of the workweek if they’re not happy at work. It contains elements of depression, tiredness, hopelessness and a sense that work is unpleasant but unavoidable.


  The Monday Blues are so prevalent that they have become a cultural phenomenon, and this makes it easy to laugh them off as ‘just the way things are’ . But they can be much more than just a passing tiredness; they are often a serious warning sign that something is not right at work. If you were happy, you’d be excited and energized on Mondays, not tired and depressed.


  As it turns out, your case of the Mondays can have a negative impact on your performance and productivity—as well as the people around you. When you’re unhappy at work, it makes it very difficult for those around you to be happy, and oftentimes just one worker with a case of the Mondays can spread the doldrums to the whole team.


  Here are 11 ways to beat (or avoid) the dreaded Monday Blues:


  1. Identify the problem. The first thing to do is to ask yourself what’s wrong. If you have the Monday Blues most weeks, then this is not something you should laugh off or just live with. It’s a significant sign that you are unhappy at work and you need to fix it or move on and find another job.


  It is suggested that making a list of the things that are bringing you down in your job. Maybe it’s a negative co-worker or a meeting with your boss first thing on Monday morning, or maybe it’s that you don’t feel challenged–or maybe it’s all of the above. In either case, clarifying what is bothering you can help you try to be active in finding solutions.


  2. Prepare for Monday on Friday. Mondays can be extra stressful from work that has potentially piled up from the previous week and, for many, can be challenging to jump right back in.


  To help combat that Monday morning anxiety, be sure to leave yourself as few dreadfultasks as possible on Friday afternoon. By taking care of the things you least want to handle at the end of one work week, you’re making the start of the next that much better.


  If you do have any unpleasant tasks awaiting your attention Monday morning, get them done as early as possible so that you don’t spend the rest of the day procrastinating or feeling as if there’s a black cloud hanging over your head. You’ll feel a lot better once it’s over.


  3. Make a list of the things you’re excited about. We often look at the week ahead of us and think of all the tough stuff we have to do and the difficult tasks ahead of us. Turn that around. Sunday evening, make a list of three things you look forward to at work that week. This might put you in a more positive mood. If you can’t think of three things you look forward to, that might be an indication that you need to make some changes.


  4. Unplug for the weekend. If possible, try to avoid checking work e-mail or voicemail over the weekend, especially if you’re not going to respond until Monday anyway. It can be tempting to know what’s waiting for you, but drawing clearly defined boundaries between work and personal time can help keep things in check. When you leave the office on Friday, leave your office problems there and focus on enjoying your time off. Sometimes going back to work on Monday feels especially frustrating because you let it creep into your off-time, and so it never even feels like you had a weekend at all.


  5. Get enough sleep and wake up early. Go to bed a little early on Sunday night and be sure to get enough sleep so that you wake up feeling well-rested. If you’re only running on a couple of hours of sleep, it’s unlikely that you’re going to feel good about going anywhere when the alarm goes off Monday morning.


  Although it might seem counter-intuitive, waking up an extra 15 to 30 minutes early on Monday morning can actually make going back to the office easier. Having a little more ‘me time’ instead of feeling like you’re trapped in a time crunch can make that transition a little easier. “Taking the time to enjoy a healthy breakfast, do some exercises, or take the dog for a walk can help you feel more centered for the rest of the day, and can help you remember that you’re not a robot who just sleeps and works.


  6. Dress for success. Dress up, perk up and show up ready to be positive and help others be positive. Be the light and energy that makes others have a better day. Show and share your spirit, charisma and vibe and make yourself magnetic. You can use Monday as the day to wear your favorite new outfit. This can help build your confidence around the office and might get you a few complements from co-workers.6.穿得漂亮。穿上漂亮的衣服,振作精神,使自己显得精神饱满,并帮助别人打起精神,成为使别人一天过得更好的阳光和能量,展示并分享你的精神、魅力和活力。让自己更有吸引力。你可以把星期一定为穿你最喜欢的衣服的一天。这能使你在办公室里建立自信,或许还能帮你赚取同事们的赞美呢。

  7. Be positive. Start the week out with an “attitude of gratitude” . Take time to recognize and appreciate the things that you enjoy about work.


  When you get to the office, do your best not to be a complainer–and keep your Monday morning grumpiness to yourself. In the same vein, don’t listen to other people’s Monday gripes. Creating or contributing to a culture of complaining is no way to improve your attitude.


  If you’re able to be a source of positivity in the workplace, not only will you make your day more enjoyable, but you’ll also make the work environment better for those around you.


  8. Make someone else happy. Doing nice things for other people definitely can lift the spirits, and in this case, it could actually help shift the overall mood in your office. Paying it forward can yield great results all around.


  We know from research in positive psychology that one of the best ways to cheer yourself up is to make someone else happy. You might compliment a co-worker, do something nice for a customer, help out a stranger on the street or find some other way to make someone else’s day a little better.


  9. Keep your Monday schedule light. Knowing that Mondays are traditionally busy days at the office, a good strategy is keep you Monday schedule as clear as possible. When you’re planning meetings ahead, try to schedule them for Tuesdays and Wednesdays. This will help you to come into Monday with more ease from the weekend.


  Instead of tackling the biggest and most complicated tasks early on Monday, take some time for easier, more routine stuff. This might get you up and running and give you the energy for the hairier tasks.”


  10. Have fun at work. Take it upon yourself to do things that you enjoy in the office on Monday. Maybe bring donuts for your colleagues or take a quick break to catch up with friend in the office. Sharing stories about the weekend with co-workers can be fun and also is a great way to strengthen your interoffice network.


  You can schedule a weekly Monday coffee break or lunch with a friend. Create an event that you will look forward to on Mondays as a way to break up the day with some known positivity. At the very least, it gives you a chance to take a deep breath, talk with a friend, and regroup for the rest of the day.


  11. Have a post-work plan. Your day shouldn’t just be about trudging through Monday to get it over with, but about looking forward to something. By making Monday a special day where you get to go out with friends, make your favorite dinner, or eat a bowl of popcorn and catch up on a TV show you recorded, the day doesn’t have to be all about getting up to go into the office.


标签: 忧郁症和抑郁症