How many times have you used the classic phrase “that Friday feeling”, or said “I’ve got the Sunday night blues”? Or maybe as a child you were often told things would be “better in the morning”. Well, new research has revealed that far from being platitudes or trite phrases, many of these sayings are actually rooted in science.
In the most comprehensive study of its kind, researchers from University College London (and published in the BMJ Mental Health journal) received almost 1 million survey responses from 50,000 adults over two years. They looked at a range of factors: mental health, happiness, life satisfaction, sense of life being worthwhile, and loneliness. As well as looking at the fluctuations across the week, they also wanted to assess these factors throughout the day and during different seasons.
The Friday high, the Sunday low and the winter blues
The findings echoed traditional sentiments, with Monday and Friday showing the highest results for happiness, life satisfaction and worthwhile factors, while Sunday proved the lowest in these areas. Tuesday also rated highly for happiness. Interestingly, loneliness didn’t seem to vary across the days of the week. Mental health seemed to fluctuate more across the weekends and remain more stable during the week.
In terms of mood throughout the day, the research found that people really did feel better in the mornings, ending the day in their worst frame of mind. These daily changes could be explained by physiological factors, such as cortisol levels rising and falling in line with these reported moods.
The factors influencing trends throughout the week and weekend were more likely to be driven by activity, according to the researchers, with Monday to Friday often being significantly different to weekend activities.
Winter was the most difficult month for most people in the survey, with depression, anxiety and loneliness all common themes. The three other seasons fared much better in terms of happiness, life satisfaction and feeling that life was worthwhile.
While none of these findings might be hugely surprising, one thing researchers did point out is that the mood respondents were in when completing the survey would also influence results. So, people waking up refreshed and happy were more likely to engage at that time.
5 ways you can use these findings in your own life
We’re all different. We like different things, do different jobs, have different values. While you may have the “Sunday slump” thinking about work the next day, your partner might actively look forward to it. Or you might work shifts and get home on Sunday looking forward to a day off. Similarly, while winter might give you the seasonal blues, others love the festivities and cosy nights it can also bring.
Here are five suggestions for how to use your own time to best effect (and give yourself a break in the process):
1. Track your own time
Spend a few weeks keeping a log at different times of the day, every day. You could use the same categories from the survey or add your own.
How do you feel in the morning, afternoon, evening and just before bed? Is this the same on each day or are there variations? You’ll soon start to notice patterns emerging.
Longer term, check in with yourself throughout the year to see how you feel during each season.
2. Make a plan
If Tuesday seems to be your productive day, try to put your work meetings, deadlines and other demanding tasks here. More lively in the morning? Use this time to go to the gym or take a walk. Harness your more proactive times to get stuff done, rather than wading through things when your body and mind are protesting.
Remember too, humans are complex. While you might find some common ground across the days and weeks, that doesn’t mean everything is set in stone. Just because you’re usually feeling great on Tuesdays doesn’t mean that will always be the case. And if that happens, you move on to the next tip…
3. Be gentle with yourself
In the same way you can use “up” times to be productive, you can also use your “down” time more constructively.
Rather than leaving all your chores for Sunday night when you already feel low, give yourself permission to relax with a film, or take a bath. Adding boring or unfulfilling tasks into your less-happy moments will just perpetuate the gloomy feeling.
If you find a time that you’re usually okay is not working for you this day or week, let it go. It doesn’t matter. Berating yourself isn’t going to help, so do whatever helps you to get through the day.
4. Look forward to each season
Our seasons are long and while you may prefer one or two over the others, there’s likely to be some positives you can draw from each. You might dislike the cold in winter. Give yourself permission to get cosy at home and hibernate a little. But you love Christmas, so throw yourself into the festive season with gusto.
Essentially, it’s about fully immersing yourself in the things you can enjoy, and giving yourself a break and not forcing yourself to try and battle through times you feel low.
5. Seek help if you need to
Fluctuating moods, feelings and emotions are perfectly fine if you can cope with them. If you feel you have enough balance of “happy” and “less happy” throughout the days, weeks and seasons then you’re doing okay.
Realistically, we can’t be happy all the time. But if you find yourself feeling constantly depressed or anxious and your mood never seems to lift, it could be time to ask for help. Consider speaking to your GP in confidence to find out where you can get some support.
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