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Writer's pictureSasha Javadpour

6 Weekend Tips to Recover From the Workweek

Updated: 2 days ago


Man enjoying the sunset on a float representing recovery

The most common complaint about the weekend is that it feels too short. People have, either overbooked themselves by trying to fit too many activities into a limited time frame, or spent a significant portion of the weekend on household chores, errands, or work-related tasks. This can leave you with a sense that you did not have enough time to relax, unwind, and complete personal items before the workweek starts again. As Sunday comes to a close, many people begin to feel drained instead of recovered. This can evoke a feeling of stress and anxiety about going back to work, being unable to manage the coming week, or worrying about unfinished tasks from the past week – a form of anticipatory anxiety commonly referred to these days as “Sunday Scaries”.


Daily demands of the job drain us during the workweek. Ongoing stress from work, personal relationships, financial concerns, or health issues can exhaust the mind. Heavy workloads with tight deadlines, long hours, and high-pressure jobs can lead to fatigue. Dealing with intense emotions such as anger, frustration, anxiety, isolation, and loneliness; or persistent negative thought patterns such as cynicism, self-criticism, and rumination can be highly taxing on the mind. Without sufficient recovery, these can lead to increasing stress and burnout levels, a compromised immune system, physical health issues, emotional dysregulation (e.g. irritability & erratic mood swings), loss of motivation and engagement, mental health issues (e.g. anxiety and depressive disorders), and impaired cognitive functioning (e.g. impaired memory, attention, and decision-making).


The weekend was introduced to offer the opportunity to unwind and replenish what was drained. But, are we making the most of our few precious days of rest when it comes down to recovering during the weekend? What can we do if we cannot get more days off? Research has found that sleeping it off is not always the best solution to beat the Sunday Scaries, and it is not always about the quantity of weekend time but the quality of our recovery. A recent 2021 study published by the Journal of Applied Psychology: Health and Well-being found that participants who engaged in activities related to their work experienced lower recovery over the weekend, while those who engaged in social, physical, and creative experiences recovered better.


Recovery is most commonly defined as the restoration of lost resources and returning to a normal or healthy state – mentally and physically. What you might find most restorative will depend on the nature of your work. For example, people spending most of their work day in front of a computer screen in the office may find that outdoor activities and being physically engaging contribute to better recovery. On the other hand, people spending most of their time doing physical labour might benefit more from focusing on nutrition, hydration, stretching, or treating themselves to a spa day.


Here are 6-weekend tips to help you recover from a busy and stressful workweek so that, you can have a more productive and resilient week ahead.


6 Weekend Tips to Recover from the Workweek


#1 Disconnect from work and reconnect with what matters


During the weekend, it is good to limit screen time and set boundaries for work to allow the mind to enter the recovery state. Turn off email notifications and avoid checking work messages if possible. Because we spend most of the week in work mode, it is easier to revert to that state than entering the recovery state. Even the smallest reminder can pull us back into the heightened work state.

Try to limit work to working hours. People sometimes feel they need to work on the weekends to catch up on work, get through some emails, or prepare for the week ahead. Initially, it may feel as though this will help you get ahead in this competitive market. However, according to a paper published by the Institute of Labour Economics, it is more likely that your productivity will drastically deteriorate without adequate recovery.


Of course, sometimes some things just must be done. If it cannot be helped, do not delay. Although the amount of time spent on working may be the same, doing it later will affect the quality of rest you get before. The back of your mind is acutely aware of unfinished work and will not allow you to relax fully, knowing that work remains to be done. So, try to finish it at the start so you can kick back and enjoy the rest of your weekend doing things that will aid your recovery.


#2 Practice Wellness Exercises for Recovery


Going with the Flow

Not every aspect of your weekend needs to be planned to the minute. Set aside a few hours in a day, do not look at the time, and, allow yourself to become so immersed in whatever you’re doing that you forget about the world around you. This state can be achieved in any meaningful activity such as painting, playing with your pet, having a bubble bath, or engaging in sports.


Reflect on Personal Goals

Employees work all week to realise their boss’s goals and dreams. What about your own? Take the weekend to reflect on what you want to accomplish for yourself, and pursue that! Perhaps you’ve always wanted to learn a new language or skill. Do you have a great idea for a side hustle that is collecting dust in the recesses of your mind? Perhaps now is the time to take some action on that! A study from New Zealand found that pursuing intrinsic goals had a profound impact on enhancing well-being and reducing distress while pursuing extrinsic goals did not.

In this case, extrinsic goals are driven by external influence and rewards. This could be wanting the new iPhone because your friend just got one, or wanting to become a doctor because your parents want you to. The rewards also come from external validation or praise. Intrinsic goals, on the other hand, are driven by internal desires and personal fulfilment. This could be pursuing personal growth or improved relationships because these things mean a lot to you. These goals are rewarding because they make you proud of yourself for accomplishing them and there is no need to receive validation or praise from others.


Positive Work Reflections

Positive work reflection refers to thinking about the positive aspects of one’s job and realizing what you like about it – what aspects you find meaningful or rewarding. Reflecting positively about your work is not the same as working or mentally being at work. This exercise involves reflecting on the tasks already fulfilled, goals already achieved, and the sense of accomplishment or fulfilment you experience from your job. Rather than stressing you out, this exercise should result in an enhanced sense of well-being and self-efficacy.


#3 Engage in Weekend Hobbies


Pursue an activity that you enjoy and that helps you relax and unwind. Hobbies are a great way of shifting your mind away from work and into something that brings personal satisfaction and bliss. It does not matter whether this means creating art or absorbing a good book, gardening or cooking, soaking up the sun or cruising in your car – as long as it is something that you love to do. An article published by the National Institute of Health explains how participating in enjoyable activities is linked to positive outcomes for, both mental and physical health. And, this result was found in ages 19 and above, not just the old.



#4 Pursue Mastery Experiences


Mastery experiences are gained when we take on new challenges and succeed. It is crucial for people to feel that they are improving and reaching their fullest potential – at work and outside of work. Improvements in the work context are seen more immediately through promotions, salary raises, or positive feedback from colleagues. Of course, it is a good idea to build your work competencies. But, it is also important to build competencies outside of work because our identity extends beyond the office. What would happen to your sense of self if you were to lose your job or retire? Protect yourself from a potential existential crisis later in life by gaining competence outside of the office – learn a new skill, try your hand at a new sport, dabble in a new field of interest, or take a course on how to be a better partner or parent.


#5 Have a Weekend Hang


Spending time with friends and family fosters a sense of connection and support. As social beings, spending time with loved ones can improve our mood and aid recovery, making us feel less exhausted and drained. One caution for the weekend hang would be to avoid excessive alcohol consumption. Although it could be argued that having a couple of pints with your mates creates an environment for socialising and having fun, it would be wise to consider the limiting effects that alcohol can have on the next day if you are dealing with a bad hangover. If you are spending the day recovering from a hangover, you will not be able to recover from the workweek.


#6 Book a Session With Your Therapist

If you're too busy during the week, therapy on the weekend could be a wonderful self-care experience for you. Individual therapy offers a great opportunity to take stock, reflect, and get to know yourself better. Sit down with your therapist, in a one-to-one setting, and discuss your hopes and dreams, personal or relational goals, or explore the simplicities and complexities of your life. Why not take this weekend to indulge in a spa day for your mind?



In Conclusion


A career is important and it is great to work hard for success. But, it is also important to take care of yourself by allowing yourself time to recover and pursue meaningful things outside of work. The weekend is short, and so is life - don't forget to make the most of both.


At Hirsch Therapy, our motto is Sanitatem Mentis, Summum Bonum - Mental Health, the Greatest Good. The journey to experiencing your best life begins in your mind.


If you would like to begin this journey feel free to get in touch here.

We offer a free 15-minute Consultation to get to know your therapist and clarify any questions you may have.




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