From Sunday scaries to mindful Mondays

This post was written by MyQueisha Bratton, MS, community partner initiative coordinator, Parkview Health.

For many, Mondays have a negative reputation for being the most demanding day of the week. Transitioning from a relaxed weekend back to daily responsibilities often brings feelings of anxiety, worry, fear and even dread. But it doesn't have to be this way. Imagine waking up on Monday morning feeling confident and optimistic because you have the skills to move through your days with a clear purpose that energizes you to triumph over any obstacle in your path. This post offers practical guidance to help you reclaim your day with a full cup and a clear mind.

Pouring from an empty cup

The negative emotions associated with the start of the week often arise from the consequences of not having our needs fully met. We empty our cups when we constantly pour into and serve others while lacking the safe spaces, supportive communities or self-care practices necessary to replenish our energy. This can also result from overcommitting, failing to set boundaries, people-pleasing or struggling to say no.

Here are some telltale signs you're pouring from an empty cup:

• Physical and mental exhaustion

• Fatigue

• Feeling burned out or overwhelmed

• Chronic stress

• Feeling like you have nothing else to give

• Irritability or frustration

• Decreased motivation, inspiration or creativity

Operating from a place of lack impacts how we engage in personal and professional relationships. Simply put, we are no good to ourselves or anyone else if we neglect our well-being. Next time you feel like you're down to the last drops, try some of these practices to bring yourself back to baseline:

• Eat a healthy meal or snack

• Take a nap or go to bed early  

• Get up and move your body

• Give and receive hugs

• Foster safe and healthy relationships

• Spend time with people you love

• Laugh

• Listen to music

• Light a candle

• Read a book

• Journal

• Give yourself or someone else a compliment

• Watch your favorite show or movie

• Join a support group

• Pray or meditate

• Spend time in nature

When you take time to meet your mental, physical, emotional and spiritual needs, your cup not only stays full, but begins to overflow.
 

Cultivating a relaxed mindset

A quiet mind lays the foundation for a calm and fulfilling start to the week, making it easier to remain present and approach challenges with clarity. To set yourself up for success, consider these techniques:

• Focus on the positives. Take a few minutes each day to reflect on things you are grateful for. Appreciating even the smallest blessings and wins can help shift your mind away from stress and towards the good.

• Stay present. Engage fully in whatever you are doing. Avoid ruminating on the past or worrying about the future.

• Don't be too hard on yourself. Do your best. It's okay to make mistakes. Treat yourself with the same kindness you would give a friend having an off day.

• Take a breath. Deep breathing signals to your brain that you're safe and don't need to use the fight-or-flight response.
   

Setting intentions

Living with purpose involves making choices that reflect your values and priorities while being mindful of how you spend your time. Here are some meaningful ways you can be more deliberate throughout the week:

• Design your day. Having a daily routine helps you remain focused on what matters most. This routine can be as detailed as you need it to be. Knowing what lies ahead lessens decision fatigue.

• Write down your goals. Reflect on what you want to accomplish, who you want to be and how you want to feel.

• Protect your energy. Be clear about how you would like to show up for yourself and those around you. Consider these guiding questions:

  • How will I care for my body and mind?

  • What kind of support and energy do I want to share with friends and family?

  • How will I be productive at work without sacrificing balance?

• Prioritize rest. In addition to physical rest and quality sleep, make an effort to take breaks that allow you to recover mentally, emotionally and socially.
   

Final thoughts

Remember, taking the time and space to pour into yourself isn't selfish; you cannot give what you don't have. When your cup overflows, you have more to offer not only yourself, but those around you.

Ready to take the next step in your wellness journey?  Parkview Center for Healthy Living provides holistic health opportunities to help you enrich your mind, focus on your body, refresh your spirit and strengthen your community. We update our programs on a monthly basis, so make sure to check out our event calendar regularly. If you want to attend a class, schedule an appointment or ask a question, call us at 260-266-6500 or toll free 844-835-0003.