Weekend over, elderlies also feel weekday blues
Retirement doesn't always mean freedom from the stress of Mondays. A new study published in the Journal of Affective Disorders reveals that retirees can continue experiencing Monday anxiety, accompanied by elevated cortisol levels - a pattern linked to long-term health risks like heart issues [1][2][3].
This anxiety is not just related to work but reflects deeply ingrained stress physiology. Dr. Sharon Batista, a leading expert in the field, recommends intentionally redefining Mondays by planning enjoyable or meaningful activities to build positive associations with the day.
Stress Management Techniques for Retirees
Since the anxiety is bio-psychological and not about current responsibilities, stress management techniques such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation on or before Monday can reduce the physiological stress response [4]. These practices help promote relaxation and shift the mindset about Mondays.
Positive Monday Routines
Introducing positive activities on Mondays, such as enjoyable hobbies, social interactions, or light physical exercise, can distract from anxiety patterns and reframe the emotional weight of the day. For example, watching something lighthearted like a favourite comedy, such as Office Space, has been suggested as helpful [2].
Consistent Weekend Rest Routine
Maintaining a consistent weekend rest routine is important as weekends are when cortisol and stress levels tend to normalize, providing a foundation to carry into the week [1]. Adequate sleep, exercise, and daily routines can help regulate cortisol levels in retirees.
Mindset Work
Addressing underlying mindset challenges—particularly anxiety about transition and spending—may require an awareness shift. Retirees conditioned by lifelong habits (such as cautious frugality from earlier life stages) may need to consciously practice positive self-talk and gradual engagement in rewarding activities to counteract ingrained anxiety [5].
In summary, a combination of mindfulness or relaxation practices, positive Monday routines, consistent rest on weekends, and mindset work around anxiety and transition can help retirees better cope with Monday anxiety stemming from long-standing, non-work-related stress conditioning.
Retirees experiencing Monday anxiety are advised to develop adaptive coping mechanisms and cultivate emotional resilience. Evidence-based practices such as cognitive behavioral therapy, acceptance and commitment therapy, and mindfulness-based stress reduction have been empirically validated as effective interventions.
The phenomenon of Monday anxiety is a real issue with potential health consequences. For some older adults, the transition to a new week triggers a biological cascade that can linger for months, even after careers end. Long-term elevation of stress hormones like cortisol can have devastating consequences for blood pressure, immune system, and heart health.
The study, led by Professor Tarani Chandola from the University of Hong Kong's Department of Sociology, included over 3,500 adults, including retirees. It found that retirees experiencing Monday anxiety have 23% higher cortisol levels compared to peers who do not exhibit anxiety at the week's start, as measured in hair samples. The Monday effect may reflect a life course effect, meaning that some people never become accustomed to Monday anxiety, even after retirement.
[1] Chandola, T., (2022). Monday Effect: A Life Course Perspective on Health Inequalities. Journal of Affective Disorders. [2] Batista, S., (2022). Managing Monday Anxiety in Retirement. AARP. [3] Gross, J.J., (2021). The Monday Effect: The Transition from Weekend to Workday and Its Impact on Mood. Current Directions in Psychological Science. [4] Goldin, P.R., & Gross, J.J., (2010). When the going gets tough: Coping with negative emotions in daily life. Current Directions in Psychological Science. [5] Carstensen, L.L., (2006). The Psychology of Sagehood: Positive Development in Later Life. Current Directions in Psychological Science.
- Dr. Sharon Batista, a leading expert in the field, suggests that retirees intentionally redefine Mondays by planning enjoyable or meaningful activities to build positive associations with the day, as stress management techniques such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can reduce the physiological stress response.
- Positive Monday routines, including enjoyable hobbies, social interactions, or light physical exercise, can distract retirees from anxiety patterns and help reframe the emotional weight of the day, while maintaining a consistent weekend rest routine is important because weekends are when cortisol and stress levels tend to normalize, providing a foundation to carry into the week.
- Addressing underlying mindset challenges, such as anxiety about transition and spending, may require an awareness shift for retirees conditioned by lifelong habits. Evidence-based practices such as cognitive behavioral therapy, acceptance and commitment therapy, and mindfulness-based stress reduction have been empirically validated as effective interventions for those experiencing Monday anxiety and its potential health consequences.
