Monday Stroke Risk? How to Beat Blues and Live Better

Often considered the most dreaded day of the week, Monday may be more dangerous than we think. According to a recent study conducted by physicians at the Belfast Health and Social Care Trust and the Royal College of Surgeons in Ireland, Monday is the day on which serious heart attacks occur most frequently. This trend, known as Blue Monday has been the subject of interest to many researchers in the field of medicine.

According to the study, which analyzed more than 10,000 patients hospitalized for the most serious type of heart attack, known as myocardial infarction, most heart attacks occur at the beginning of the work week, with the highest rates recorded on Mondays in particular.

These findings add to an already substantial body of studies reaching similar conclusions in different countries. In my own study with German data, I found a similar phenomenon for strokes, moreover noting that hospitalizations occurring on weekends were associated with a higher risk of death!

To cope with Blue Monday, it is essential to adopt balanced and healthy habits throughout the weekend to preserve health. It is also important to recognize signs of stress and adopt effective strategies to eliminate it, such as practicing relaxation techniques, regular exercise and setting clear boundaries between work and personal life.

Going deeper, radical reflection on your lifestyle and career path could help you identify sources of frustration and implement positive changes to improve your satisfaction and well-being.

How to combat Blue Monday? Read on for 5 practical tips on how to improve your weekend lifestyle and 5 secrets to eliminate stress from your life.

Use your free time on the weekend to engage in physical activity you love. You could sign up for a yoga or Pilates class, take a nature walk or try a new outdoor sport.

For example, plan a bicycle ride with friends or family on a scenic route or go hiking in a nearby green area.

Set aside time on the weekend to plan the week’s meals, preparing nutritious and balanced foods.

For example, you can cook extra portions of vegetables to add to salads during the work week, or prepare a one-pot meal such as a legume soup that can be reheated quickly on hectic days.

During social gatherings or weekend evening outings, try to limit alcohol consumption. Opt for alcohol-free alternatives such as fruity soft drinks or light cocktails made with soda and lemon juice.

If you decide to drink alcohol, moderate the amounts and remember to have a glass of water between sips to keep hydrated and balance your alcohol consumption.

Spend time on activities that relax and rejuvenate you. You could devote time to reading a novel you’ve longed for, take a walk in the park, or simply enjoy a quiet moment on the terrace of your home.

For example, create a cozy space for reading with a comfortable chair and a soft lamp, or organize a board game night with friends or family to laugh and relax together.

Even on weekends, it is important to stick to a regular sleep routine. Try to go to bed and wake up at the same times each day to maintain your circadian rhythm and promote quality rest.

For example, create a relaxing atmosphere in your bedroom with dim lights and a comfortable temperature, and avoid using electronic devices at least an hour before bedtime to promote sleep.

Change perspective: stress should not be managed, but eliminated. Stress management strategies are failures at the outset because they assume that stress is a fundamental with which to learn to live.

Identify sources of stress in your work environment and seek concrete solutions to eliminate them. For example, if unproductive meetings are a source of stress, propose more efficient alternatives or reduce their frequency. Distance yourself from events in your day that cause you deep emotional reactions and try to analyze them with balance and detachment.

Ask yourself why work stresses you out and why you feel bad moods on Sundays. Ask yourself if you are doing what you really want to do or if you are just going through life automatically and apathetically. Why do you get a bad mood when you think about your work? Why do you spend the week longing for the weekend?

Ask yourself these questions: is there really no alternative to what you do? Is it really sustainable to spend 8 hours a day, 5 days a week, doing something that generates these feelings for you? When did you resign yourself to a frustrating life as the only prospect for your existence? Why do you think there is no way out?

Set aside time each day to practice mindfulness through mindful breathing exercises or meditation. Focus on the present moment and leave aside work-related worries and anxieties.

For example, you can start your day with a short meditation or practice mindfulness during a relaxing lunch break where you focus only on the taste and texture of the food.

In our article on Mindfulness we recommend 10 exercises you can practice for 8 weeks to transform your life and your performance at work.

Organize your workday to include regular breaks to take your mind off and replenish your energy. Schedule 5-minute breaks every hour to get up from your desk and move around, or schedule a 30-minute break in the middle of the day to take a relaxing walk or just sit and enjoy a quiet moment. Take moments for yourself.

In the morning, start your day with small personal rituals that bring you value. Avoid opening emails even before breakfast, or jumping out of bed and starting a to-do list that you face with discouragement: waking up the kids, fixing a breakfast in a hurry, getting ready to leave by counting the seconds you are late.

Set clear work schedules and respect the boundaries between professional and personal life. Avoid responding to work emails outside of work hours and give yourself quality time with family and friends without thinking about work to recharge your energy and maintain a healthy balance.

Learn to say no. Carefully evaluate the requests you receive, both at work and in your personal life. It is your right to defend your energy and time. Remember that saying yes to others often means saying no to yourself. Learn to balance the give and take in your life and create balance in your professional and personal relationships. For a practical guide on how to assert your needs while respecting the needs of others, read our article on how to negotiate, with 5 secrets to asserting yourself at work and in life.