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How to Keep Work Anxiety from Affecting Your Weekends

Struggling to stop thinking about work on the weekend? Excessive or chronic work-related anxiety can ruin your off days, making it challenging to relax and enjoy your time away from the job. Fortunately, there are effective strategies to prevent work anxiety from affecting your weekends.  Let’s have a look at some ways to ensure you have a rejuvenating and stress-free weekend.

Practice Mindful Decompression

As the workweek comes to a close, take a few moments to disconnect and decompress mindfully. Try relaxation methods, like mindful breathing or meditation, to release any lingering stress.

Let go of work-related thoughts and focus on the present moment. Prepare your mind for a peaceful weekend ahead.

Create a Weekend Plan

Planning enjoyable activities for the weekend is one way to de-stress and minimize work-related anxiety. You can choose between multiple activities like spending time with loved ones, pursuing hobbies, or exploring nature.

A well-thought-out plan helps create structure in your routine and shift your attention from work worries to enjoyable experiences.

Disconnect from Work Communication

Set a firm boundary by disconnecting from work-related emails, calls, and messages during the weekend. Inform your colleagues and supervisors beforehand that you won’t be available unless it’s an emergency.

Disconnecting allows you to create a mental space where work-related stress cannot intrude on your weekend.

Engage in Stress-Relieving Activities

Engaging in activities that are known to relieve stress and promote relaxation can be particularly beneficial. Consider exercise, yoga, reading, or spending time in nature to unwind and recharge.

These activities release endorphins, helping you combat work-related anxiety effectively

Practice Gratitude

Adopting an attitude of gratitude helps redirect your focus from work-related stress to more positive elements in your life.

Take a few moments at the end of each day to reflect on what you’re grateful for. It does not matter if what you accomplished on a day was big or small or even if a happy moment was too brief.

This can greatly improve your overall well-being and create a more positive mindset.

Limit Work-Related Thinking

If work-related thoughts pop into your head during the weekend, acknowledge them without judgment and gently redirect your mind to the present moment.

Engage in the activities you planned or spend quality time with loved ones. Consistently redirecting your thoughts can reduce the impact of work anxiety on your weekends.

Engage in Self-Care

Prioritize self-care during your weekends – ensure you’re getting enough rest, eating well, and doing activities that bring you joy.

Taking care of yourself physically and emotionally (National Institute of Mental Health, 2022) can bolster your resilience to work-related stress and set a positive tone for the following week.

The Last Word

Don’t let work-related anxiety spoil your weekends. Implementing these strategies can effectively prevent work anxiety from affecting your precious time away from the job.

Allow yourself to embrace your weekends as a time for relaxation, rejuvenation, and personal fulfillment. Create a healthier work-life balance and experience a more rewarding and enjoyable time outside the workplace.


National Institute of Mental Health, (2022), Caring for Your Mental Health, Retrieved from National Institute of Mental Health: https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health