Do you get that sinking feeling as Monday approaches? It could be harming your long-term health — especially for women.
If you’re working a 9-to-5 job, weekends are often a blissful escape. No emails, no meetings, no cold calls on Teams (a special kind of evil). It’s a time to relax, unwind and catch up with friends and family — or Love Island.
But come Sunday night, something shifts. The tight chest, the racing heart, the restlessness. The dread of Monday morning takes over and, for many, it’s a powerful force: the Monday Blues.
This feeling, which usually appears to fade by Monday lunchtime, has become a familiar part of life. New research suggests that these ‘blues’ could have serious, long-term health impacts — but it’s not just the working crowd that’s affected.
The key findings
This study, led by Professor Tarani Chandola at the University of Hong Kong, looked at data from over 3,500 adults. It revealed that Mondays have more impact than a passing low mood — they trigger lasting physiological responses in the body.
“Mondays are more than just a cultural ritual,” says Professor Chandola. “For many people, the transition from the weekend into the work week triggers a cascade of biological reactions that persist long after Monday itself.”
The cost of Monday stress
One of the most striking findings from the study is the effect Mondays have on cortisol levels —the hormone that’s released when we’re stressed.
The research found older adults who reported feeling anxious on Mondays had cortisol levels 23% higher in their hair samples, indicating chronic exposure for up to two months.
So, it’s not just that people feel stressed for Mondays — the stress they experience triggers a biological response that lasts weeks, possibly even longer.
The study also highlighted a troubling fact: Mondays are linked to a 19% increase in heart attacks. Researchers believe this spike in heart incidents is related to the body’s stress response at the start of the week.
But even more surprising, the study found that retirees, who no longer have the pressures of work, were still affected by the transition from the weekend to Monday.
Evidently, it’s not just about the anxiety of going back to work then. As Professor Chandola says, “It’s about how deeply ingrained Monday is in our stress physiology.”
According to Professor Chandola, Mondays are not just a day of the week, but a stress trigger for our response system — a “biological rhythm” deeply embedded in our culture and physiology.
This “cultural stress amplifier” triggers a “stress cascade” that affects the body for well beyond the day itself, weeks or longer, he emphasises. And if this is happening every Monday, no wonder one week of holiday can’t cure your burnout, right?
What does this mean for our bodies long-term?
Chronic stress can have serious long-term effects on your heart health.
Dr Deborah Lee at Dr Fox Online Doctor and Pharmacy explains that chronic stress accelerates atherosclerosis, where fatty plaque builds up in the arteries. This weakens artery walls, increasing the risk of rupture or blockage, which can lead to heart attacks or strokes.
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Plus, when we’re stressed, the brain perceives it as a threat, triggering the ‘fight or flight’ response. This ramps up the sympathetic nervous system, while shutting down the body’s relaxation system. As a result, the body releases adrenaline and, crucially, cortisol.
Over time, according to GP and women’s health specialist Dr Deepali Misra-Sharp, this can lead to the below. Put it all together and you’ve got a perfect storm for heart disease, especially if you’re also dealing with poor sleep, lack of exercise or an unhealthy diet.
- Increased blood pressure through enhanced vascular tone and fluid retention.
- Insulin resistance, leading to higher blood glucose and an increased risk of type 2 diabetes.
- Visceral fat accumulation, particularly around the abdomen, which is metabolically active and inflammatory.
- A pro-inflammatory state, which can damage the endothelium (the lining of blood vessels), promoting atherosclerosis.
- Elevated cholesterol and triglyceride levels.
Does this affect women differently?
According to Dr Misra-Sharp, women face an additional layer of cardiovascular risk, especially during perimenopause and menopause: “Oestrogen, which has a protective effect on the cardiovascular system, begins to decline — sometimes rapidly.”
As oestrogen drops and cortisol rises, women may experience increased LDL (bad cholesterol), decreased HDL (good cholesterol), more abdominal fat and worsening blood pressure control.
She warns that this combination of hormonal shifts, stress, disrupted sleep and multitasking between work and caregiving accelerates cardiovascular risk for women. Plus, women are less likely to be referred for cardiac investigations and are more likely to be misdiagnosed.
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How to manage the Monday stress
While we might not be able to remove the concept of Monday as a ‘cultural stress amplifier’ from our minds and bodies completely, try the following strategies to reduce Monday stress:
- Mindfulness: Practise simple techniques like deep breathing or meditation to lower cortisol levels and ease the transition into the week.
- Exercise: Stay active — whether it’s a walk, run or yoga session — to reduce cortisol levels and boost your mood.
- Sleep: Prioritise quality sleep, especially on Sunday nights, to keep cortisol in check. A good night’s rest resets your stress system, making it easier to handle the challenges of the week ahead.
- Preparation: Plan for the week. This could mean meal prep or organising your schedule in advance. Feeling prepared makes you less likely to feel overwhelmed when the week begins.
Feature image: Freepik
