Monday Motivation

Silhouette of woman doing yoga during sunrise

Many of us experience fatigue at the start of the week but feel great on the weekends. In other words, we lack Monday motivation. This mental fatigue is likely related to burnout at work. Counteracting burnout involves instilling a positive mindset every day and making the most of what you have. You’re more likely to experience burnout when you’re not being thankful for what you have. When you focus on the negatives in your life without appreciating the positives, work becomes more mundane, stressful and exhausting. This increases your chances of experiencing fatigue on Monday mornings and an eventual burnout.

Monday motivation: white stressed girl hiding behind books

Monday Motivation: Why We Hate The Start of The Week

We hate the start of the week because as human beings we dislike being put to work. We dread routines; waking up, putting on our work clothes and driving or taking public transportation to work. Furthermore, when we arrive at our job we also have to work under the direction of a supervisor or boss. Why do we hate all of this? Because it feels repetitive, day after day and week after week. Repetition does not bring us excitement and it makes us feel like we are stuck in a matrix. The problem is that many remain stuck in this matrix and never learn how to break free.

When you don’t like what you’re doing, this is when your chances of experiencing burnout increase. Burnout is a psychological syndrome caused by chronic interpersonal stressors in the workplace. The symptoms of burnout include an overwhelming exhaustion, feelings of cynicism, detachment from the job, a sense of ineffectiveness and a lack of accomplishment. The obvious risks from experiencing burnout is that you may quit your job, become depressed and start abusing substances. Believe it or not, one can experience burnout rather quickly; it doesn’t always take years to manifest.

The Solution to Mondays

Take one moment at a time and become as mentally present in the moment as you can. You can learn to become better at this by practicing mindfulness. This is a form of meditation that teaches you how to become nonjudgemental to your thoughts. It also helps you become present in the moment. When you get good at this, things don’t bother you as much; it’s as if you’re floating. This can come quite handy at the start of the week when you dread going into work. Rather than starting off the week in a negative mindset, mindfulness can help you start it off in a positive one. When you get good at consistently being positive, your chances of burnout go down. Make mindfulness your Monday motivation.

Are you Ready? (This is Defeating Stigma Mindfully)

Unhealthy Millennials

Five millennials sitting near body of water on their cell phones

Millennial Burnout

Millennials, or those born between 1981-1996 are starting to face many health problems. What is driving their unhealthy lifestyle is not certain. Experts believe that because millennials entered the workforce during the financial crisis, and many experience burdensome student loan debt, these factors are what may be responsible for the burnout and declining health.

Hypertension or high blood pressure is a common health problem among millennials. Once your blood pressure is consistently high, it increases your risk of developing heart disease, strokes, headaches, difficulty with erections, lightheadedness and lack of energy. Hypertension can be genetic but also environmental: drinking too much soda, smoking cigarettes, vaping (contains nicotine), not exercising enough, etc.

Hyperactivity is another concern; the state of being constantly active along with possible disruptive behavior. Hyperactivity is commonly associated with ADHD. But for those who are not diagnosed with the condition, hyperactivity may be secondary to sleep deprivation and technological distractions.

Depression is a major concern affecting all generations; everyone is being hit by depression is some shape or form. Depression is a feeling of misery, sadness and unhappiness. It may affect your appetite, concentration, sleep, movements, feelings, motivation and thoughts. Depression may be common in millennials for all of the same reasons as in other generations, but student loan debt definitely can contribute more.

And lastly, burnout is on the rise. This is a state of mind where you don’t feel like being productive anymore; whatever interest you might have had for school or work is now completely gone. One you experience burnout, you no longer find yourself having a fighting spirit or burning desire to get some work done. All you can think of is just “being free;” it’s as if you are paralyzed and don’t even care about it.

There are many other health conditions and mental health problems affecting millennials and other generations. But what is the solution? Well first of all, we need a platform where we can come together and share our experiences, rather than hiding from them. This platform involves all races, ethnicities and nations coming together as one!

Are you Ready? (This is Defeating Stigma Mindfully)

Taking Breaks From Exercising

Young woman in gym with headphones on tying her right shoe

Space Out Your Workouts

Life is more than just exercising all the time. Once a fitness routine is established, we sometimes become obsessive; we worry if we miss a workout. Unless you are training for the olympics or are a pro athlete, it’s fine and acceptable to space out your workouts and take some pressure off your shoulders.

Working out too consistently can actually promote fatigue and burnout. This can increase your chances of kissing your workouts goodbye for good. Once burnout occurs, it becomes quite difficult to recover; it’s key to avoid it in the first place. Imagine all of your months or years of hard work, only to lose it all because you became burned out!

The key to maintaining a proper workout regimen is to space out the days in which you exercise. Your routine need not be rigidly consistent over a long period of time. This may work at first, but over time, it greatly increases your chances of losing interest. Rather, space out your workouts and be flexible. If on one day you do not feel like exercising, find something else to do!

You do not have to feel guilty or stressed because you skipped a workout day. Rather, find another activity which will take your mind off exercising and bring you peace and relaxation. Sometimes just “chilling” is all you need to feel good and take your mind off fitness.

There are so many other activities which you can do rather than exercising all of the time. Learn to find pleasure in various activities and hobbies; a rigid life will stir up your mental health in the wrong direction and potentially increase your chances of developing a mental illness.

A repetitive life can quickly spiral out of control. It may cause you to not only lose interest in exercising but in life in general. Once a certain threshold of stress has been surpassed, your chances of developing a substance abuse disorder or major depression increase substantially.

Don’t overdo your workouts. Sometimes going with the flow is all you need to remain relaxed and happy in life.

Are you Ready? (This is Defeating Stigma Mindfully)

The Beginning Of A Burnout Epidemic?

Burned out man at work sitting on chair using a Toshiba ThinkPad

Burned Out

In 2019, the World Health Organization added burnout as a syndrome to the International Classification of Diseases 11th Revision (ICD-11) because of the rising rate of burnout experienced by individuals in the workforce. Burnout is described as: a syndrome resulting from chronic workplace stress that has not been successfully managed.

Burnout Syndrome is characterized by three dimensions:

  • Feelings of energy depletion or exhaustion
  • Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
  • Reduced professional efficacy

Burnout is considered an occupational phenomenon and does not relate to experiences outside of the work environment; meaning, the definition does not apply to something like “I’m so over going to the beach on the weekends, I’m burned out.”

What is causing burnout and is it turning into an epidemic? I believe that the work-life balance of many individuals is tilted towards more work and not enough “life.” People do not seem to get as much pleasure from activities anymore.

Technology may play a role; we are so focused on iPads, iPhones, Samsungs and television that it is literally dulling us during our time off. By the time we come back from work the next day, the same process repeats; it’s as we never had any time off to enjoy in the last 24 hours.

The reality is that technology is not going to go away; it will keep improving, especially with artificial intelligence around the corner. Will society propose that AI take over our jobs, resulting in less work for us? This will be a devastation; no work and a life bombarded by technology will spell out a recipe for disaster.

What is the solution? Spending time with each other and removing ourselves from technological isolation. We need to come together again and enjoy life. The DSM Ready Movement offers this solution: coming together to share our experiences, values, opinions, knowledge and love!

Are you Ready? (This is Defeating Stigma Mindfully)