Bangkok – “I hate Mondays” has long been a running joke in offices, schools, and coffee shops across Thailand and around the world. But new evidence suggests this sentiment is far more than a punchline: Mondays may actually harm our health in ways that persist long after the workweek begins, escalating the risk for major medical problems and chronic stress. That’s the startling message from groundbreaking research led by the University of Hong Kong and published this week in the Journal of Affective Disorders, which found that people who feel anxious on Mondays experience the highest spikes in stress hormones – with effects that can linger for months.
The study, which analyzed data from more than 3,500 adults over age 50 in England, is already making waves among health professionals and the general public, including here in Thailand where urban life, school routines, and office culture often revolve around the pressure cooker of the “Monday return.” For the first time, scientists have measured how the emotional experience of Monday—often described as dread—directly leads to higher levels of cortisol, the body’s main stress hormone. Notably, those who felt Monday-specific anxiety had 23% higher cortisol measured up to two months later compared to those who felt equally anxious on other days of the week (NY Post).
Cortisol is essential for our survival, helping us react quickly to danger or adapt to challenges. But when cortisol remains elevated for too long—a condition called hypercortisolemia—it can weaken the immune system, increase the risk of cardiovascular disease, and heighten the likelihood of developing chronic anxiety or depression, according to research summarized by the Mayo Clinic and supported by numerous global health authorities (Mayo Clinic). High cortisol is also associated with memory problems and metabolic disorders—a growing concern in Thailand, where rates of diabetes and obesity are already climbing.
Drilling into the research, the Hong Kong team asked participants to report when they experienced anxiety during a week, then collected hair samples 1-2 months later to measure cortisol levels. Hair cortisol provides a reliable marker of cumulative stress over time, unlike blood tests which only reflect a momentary snapshot. “Monday anxiety was the only day linked to a lasting cortisol spike,” the principal investigator reported—an effect believed to stem from a psychological state of “uncertainty, danger or dread" unique to the start of the traditional workweek.
Despite investigating a UK cohort, the researchers noted that the Monday effect cut across age, job status, and daily routines—even retirees were affected, suggesting years of workplace-driven Monday stress may have left a biological imprint on their brains and bodies. Stress and performance expert Professor Modupe Akinola of Columbia Business School, who was not involved in the research but was quoted in the New York Post article, said, “There is something effortful about Mondays—you have to get up, get dressed, get focused, deal with traffic, when over the weekend you typically don’t deal with these things. All of those extra demands make it feel like you may not have the resources to cope…and your body’s stress system is telling you to get ready to battle.”
For Thais, the “Monday blues” are familiar—but perhaps underestimated. In bustling Bangkok and other urban centers, traffic jams, packed BTS trains, early office hours, and school queues all combine to breed a sense of anticipation and anxiety unique to Monday mornings. In interviews with faculty at a leading Thai university, student counselors described Mondays as “a trigger for a spike in visits and complaints about anxiety and sleep disruption.” Office-based HR managers in Bangkok’s Asoke and Siam business districts echo similar sentiments, observing increased sick leave rates and complaints about headaches and fatigue on Monday mornings.
This new study also builds on previous findings. It helps to contextualize why, as documented in multiple international and Thai studies, cardiovascular events such as heart attacks are more common on Mondays. For example, a Thai-language review published by the Heart Association of Thailand found that hospital admissions for acute coronary syndrome tend to peak at the beginning of the workweek—mirroring global patterns (Heart Association of Thailand). The anticipation of stress, rather than just the presence of it, is a crucial driver. Stanford biologist Robert Sapolsky, best known for his book “Why Zebras Don’t Get Ulcers,” told the New York Post: “Cortisol is not just reactive—a lot of what it does is anticipatory. Expectation of stress can drive cortisol levels even higher than the stress itself.”
The underlying causes of the Monday effect are both biological and cultural. Changes in sleep, eating patterns, and inactivity during the weekend can disrupt the body’s internal biological clock (circadian rhythm)—leaving us less able to cope with early starts and demanding routines come Monday. This is true for Thais who enjoy late-night family gatherings or social events over the weekend, and for students who delay bedtime on Saturday and Sunday only to face an abrupt return to early classes. Sleep medicine specialists in Thailand have warned for years about the “social jetlag” created by this weekday-weekend rhythm, linking it to increased irritability, reduced cognitive performance, and metabolic issues (Bangkok Hospital).
While many in Thai society have internalized the Monday dread as “just the way life is,” the accumulating scientific evidence suggests it’s time for a collective rethink. Chronic stress is no small matter in Thailand: the Department of Mental Health reports that more than 1.5 million Thais experienced stress-related symptoms in 2024, including anxiety, depression, and somatic complaints like headache, palpitations, and gastrointestinal problems (Department of Mental Health). Mental health professionals believe this figure underestimates the real prevalence, given cultural reluctance to discuss psychological symptoms openly.
The physical toll of Monday stress can be severe over the long term. Experts point out that, left unchecked, repeated increases in cortisol on Mondays can contribute to the development of chronic diseases. Given enduring social norms around hard work and “kreng jai” (a Thai cultural concept describing consideration for others, sometimes to the point of suppressing one’s discomfort), there is a risk that Thais may be less likely to speak up about their struggles, allowing cumulative stress to build up hidden below the surface.
International health experts, including those at Thailand’s leading medical universities, recommend practical steps for reducing Monday-morning stress. One approach, backed by Professor Akinola, is to conduct a weekly “stress inventory”—a brief self-reflection exercise to spot the specific tasks or meetings you dread most and to identify early physical signs of anxiety like rapid heart rate, tense muscles, or restless sleep. “Bringing stress from the background to the foreground is the first step in gaining control,” Akinola advises.
Thai HR departments, educational institutions, and public health bodies could play a leading role in normalizing flexible start times on Mondays, encouraging mindfulness breaks, or facilitating workplace wellness programs before the week’s busiest period. Some pioneering Bangkok firms have introduced optional “soft start” periods on Mondays, enabling staff to ease into the week with less pressure and more social connection. School counselors in Chiang Mai and Khon Kaen also report increased success with Monday morning mindfulness or stretching sessions, resulting in fewer disciplinary problems and reduced absenteeism.
Traditional Thai culture also offers unique resources for managing stress. Buddhist mindfulness meditation, “Anapanasati,” has gained popularity not only in temple settings but in secular workplaces and schools (Wat Mahathat). Research from Mahidol University found that regular meditation practice can lower cortisol levels significantly over just a few weeks—potentially blunting the Monday spike. Teachers in rural provinces have long adapted pre-class pranayama (breath-control exercises derived from yoga and traditional Thai breathing practice) to help students start the week with a sense of calm and focus.
Looking to the future, experts believe the Monday phenomenon will become only more pronounced as Thai society urbanizes and the pace of life accelerates. Mental health awareness campaigns, now regularly broadcast on television and social media, encourage Thais to monitor their emotional health as rigorously as their physical health—especially on Mondays. In the wake of COVID-19, remote working and flexible schooling options are reshaping the Thai rhythm of weekdays and weekends, perhaps allowing families to develop routines that are better aligned with personal biological clocks.
For now, the most actionable advice is to pay attention. Thai readers can take simple, concrete steps: Start Sunday night with a calming routine, ensure at least seven hours of sleep before Monday morning, and set aside ten minutes for meditation or deep breathing before starting work or school. Discuss work expectations with your supervisor or teacher to seek flexibility if Monday always feels overwhelming. And if persistent anxiety or health symptoms develop, consult your doctor or a mental health professional—preferably before stress turns chronic and dangerous.
Ultimately, the science is clear: that old feeling of “Monday dread” is not just in our heads. It has roots in our biology and our society, and it deserves to be taken seriously by individuals, employers, educators, and policymakers alike. By understanding the risks and adopting protective strategies, Thais can reclaim Monday as a day of opportunity—rather than a source of stress and strain.
For further reading, see the original study as referenced in the New York Post (NY Post), as well as guidance on stress management from the Department of Mental Health, and local health resources on mindfulness at Bangkok Hospital and Wat Mahathat.