9 ways to beat the midweek blues

After a restful Sunday, many of us feel low at the start of the week. We call that feeling the ‘Monday Blues’. But sometimes, Wednesday or even midweek caught the attention of researchers. Colloquially known as midweek blues or Wednesday blues, this is not a clinical diagnosis but a general term for mid-week depression and lack of motivation. This manifests in people feeling tired and less positive when working in the middle of the week, especially on Wednesdays. Read on to find out how to beat the midweek blues.

What are the midweek blues?

Midweek blues refers to a temporary state of low energy, motivation, and mood that usually occurs on Wednesdays. This phenomenon is a simple variation in how people approach and experience different days of the week. It is not a pathological condition and requires medical intervention, says clinical psychologist Dr Rituparna Ghosh. However, if these feelings are persistent, severe, and significantly interfere with daily life and work, it may indicate an underlying mental health condition such as depression or anxiety.

What are the signs of the midweek blues?

Midweek or Wednesday blues can manifest in a variety of ways:`

• There may be a feeling of fatigue and lethargy.
• You may find it difficult to concentrate and focus on work.
• Motivation and productivity may decrease. You may feel irritable and have negative feelings.
• You may lack interest in normal activities.
• You may face difficulty in sleeping.

Overall, you’ll see a pattern of mood swings during the week, with Mondays being rough, then emotional engagement dips midweek, and positivity increases as the weekend approaches, the expert says.

What Causes the Midweek Blues?

During a 2023 study published in Plows one, the researchers observed a negative trend on the happiness score from Monday to Wednesday. The lowest score was recorded on Wednesday. The midweek blues can also be caused by an increased workload due to increased stress during the week. Here are other factors:

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1. Mental representation

The midweek blues may be connected to our mental representation of the different days of the week. Midweek days are less likely to be associated with meaningful activities or emotions compared to Mondays, which are associated with a fresh start and negativity due to the end of the weekend. As for Friday, it is associated with positive feelings for the upcoming weekend.

2. Fatigue

Monday falls after two non-working days over the weekend and is far from the next available rest or rest day, which is Friday. Increasing fatigue results in declining productivity over the course of the week.

3. The weekend fun hasn’t started yet

Another cause of the midweek blues is that the excitement or freshness felt earlier in the week has worn off. But the anticipation for the weekend has not yet begun.

4. Quality of sleep

The natural sleep-wake cycle also slows down mid-week, leading to lower energy levels, the expert said. Not enough sleep, unhealthy eating habits, and lack of physical activity can all exacerbate the feeling of midweek blues.

How to beat the midweek blues?

Even if the weekend seems far away, here’s what you can do to beat the Wednesday blues:

1. Plan a midweek treat

Plan something fun in the middle of the week, especially Wednesday evening. If you have something to look forward to, it can easily lift your mood. This could include meeting friends for dinner, watching a movie, or engaging in an activity that you really enjoy.

2. Get proper rest

Make sure you get enough sleep throughout the week, i.e. at least seven to eight hours a day. A consistent sleep schedule with good sleep improves energy levels and overall well-being.

3. Be proactive

Do not exercise only on weekends. Physical activity releases endorphins, which have mood-boosting effects, says Dr. Ghosh. So, try to do moderate exercise four days a week for at least 30 minutes every day.

4. Eat healthy

Along with healthy meals, eat nutritious snacks that can provide sustained energy throughout the day. Eat some nuts, seeds or fresh fruit as healthy snacks instead of processed foods and sugary drinks.

5. Practice mindfulness

Incorporate mindfulness practices into your day to stay present and reduce stress. Take a few minutes out of your schedule to focus on your breathing. You can also take a mindful walk to center yourself and let go of midweek tension.

6. Connect with others

Try to spend time with friends or loved ones during the week as well. Social interaction usually helps to overcome any feeling of isolation caused by intense focus on work.

7. Practice gratitude

Take a moment to think about all the things you are grateful for. You can keep a gratitude journal or take a few minutes each day to recognize the positive aspects of your life. It helps shift your focus away from negativity, says the expert.

8. Take breaks

Make sure to take short breaks throughout the day to recharge. Whether it’s a quick coffee or tea break, a chat with a colleague or just a few minutes to stretch, stepping away from your work can help you come back with renewed energy.

9. Change your environment

If possible, change your work environment for part of the day. Working from a different location, such as a cafe or green space, can provide a refreshing change of scenery and new inspiration.

If your midweek blues are accompanied by symptoms such as hopelessness, loss of appetite, sleep disturbances, or persistent low feelings such as thoughts of self-harm, it is important to consult a mental health professional. These may be signs of a more serious mental health condition, such as depression, that requires diagnosis and treatment.