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De-stress and make the most of your time off before the week starts
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This article was co-authored by Leah Morris
and by wikiHow staff writer, Glenn Carreau
. Leah Morris is a Life and Relationship Transition coach and the owner of Life Remade, a holistic personal coaching service. With over three years as a professional coach, she specializes in guiding people as they move through both short-term and long-term life transitions. Leah holds a BA in Organizational Communication from California State University, Chico and is a certified Transformational Life Coach through the Southwest Institute for Healing Arts.
There are 11 references
cited in this article, which can be found at the bottom of the page.
This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources.
This article has been viewed 124,435 times.
After a long, busy week, a relaxing weekend can be just what you need to recharge. So, how can you let go of the stress from your week and fully focus on enjoying yourself on the weekends? We’re here to help you make them as stress-free as possible! There are plenty of ways to unwind, from silencing your work notifications to stepping outside for a refreshing walk or hike—so read on for a comprehensive list of tips on planning a relaxing weekend and refilling your batteries for the week ahead.
Steps
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Using your creativity can also give your brain a mental boost. In fact, creativity is associated with increased positivity and relaxation—so come up with a creative activity or exercise to try over the weekend. It’s okay if you don’t think of yourself as an “artistic” person; creativity can take many different forms. Keep exploring new activities until you find one that’s fun and relaxing for you. [1] X Research source For example, you could try:
- Drawing or sketching
- Creative writing (such as stories or poetry)
- Playing music
- Journaling
- Dancing
- Photography
- Knitting
- Candle-making
- Scrapbooking
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Pamper yourself with a luxurious bath and self-care routine. A long bath (or shower) can be the perfect way to unwind over the weekend. To make your spa experience even more blissful and soothing, try using beauty or hygiene products you enjoy like bath bombs, essential oils, or a face mask. Before you start, turn the lights down low and light a few candles to create a more relaxing environment for yourself.
- If you like, expand your at-home spa day and give yourself a manicure or pedicure as well.
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Some foods are proven to help reduce your body’s stress and anxiety. Certain foods are known to fight the symptoms of stress, while others increase them. Make an effort to incorporate stress-relieving foods into your diet , including vegetables, fruits, beans, nuts, seafood, and plain yogurt. [2] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source On the other hand, minimize the amount of caffeine, alcohol, and artificial sweeteners in your diet—they can raise your stress levels.
- That doesn’t mean you can never have a cup of coffee or a glass of wine again. Just enjoy them in moderation!
- For example, limit yourself to a single cup of coffee or alcoholic drink with dinner—and don’t drink alcohol or caffeine every day.
- You can always enjoy a decaffeinated coffee or a virgin cocktail (without the liquor) in place of your usual caffeine or alcohol as well.
- An artificial sweetener is a food additive that makes something taste sweet without actually containing much sugar. You’ll see them often in drinks or snacks advertised as being “low-sugar” or “zero-sugar.”
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Listening to music you love can lower your stress levels. Studies have shown that music isn’t only fun to listen to; it’s also genuinely an effective stress reliever! So, make a point to listen to music to create a truly relaxing weekend for yourself. Sit and listen to music deliberately, or simply play it in the background while doing other things. [3] X Trustworthy Source Mind U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems. Go to source
- Play whatever kind of music you usually enjoy listening to. You might make a playlist of your current favorite songs, for example.
- If you’re unsure what to listen to, plenty of music streaming platforms (like Spotify or Amazon Music ) have featured playlists tailored to a particular genre or mood. You might even be able to find a playlist design for relaxation!
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Inhaling essential oils is super relaxing and a great mood stabilizer. Turn your home into a calming environment by using an oil diffuser. Place the diffuser in a room you often use—like your bedroom or living room, for example. Then, choose an essential oil known for its stress-relieving capabilities to use with the diffuser, like lavender, chamomile, lemongrass, or sandalwood. [4] X Research source
- This is also known as aromatherapy, which involves inhaling essential oils to take advantage of their calming properties.
- Always use essential oil in moderation at first—it’s often highly concentrated. A little bit goes a long way!
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Meditation is a great way to decompress and de-stress. It’s designed to quiet your mind, clearing it of everything—current worries and obligations included—leaving you feeling calm and relaxed afterward. If you’ve been feeling a little tense or anxious, try setting aside some time to meditate . It doesn’t take long; if nothing else, try meditating for 10 minutes before bed on Sunday night to relax before the week starts. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Make sure you meditate somewhere quiet and peaceful at home. That way, you won’t be distracted by any background noises.
- Set a timer before meditating so you won’t get distracted by how much time you have left. It’s okay if you can’t meditate for very long at first—start low, at 3 or 5 minutes, and go up from there.
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A regular sleep routine is best for your health and well-being. It might seem like sleeping in super late over the weekend is the best way to catch up on sleep , but in reality, a steady sleep schedule is much healthier. The average adult needs 7 to 8 hours of sleep each night—so over the weekend, ensure that’s what you get. Consistency reinforces your body’s sleep-wake cycle, which will help you stay rested during the week. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Of course, it’s still okay to sleep in if you really need it (particularly if you had a very late night). Overall, however, try sticking to a single sleep schedule as much as you can.
- Plus, if you do something tiring over the weekend, you can always take a power nap during the day.
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Make your Sundays fun to make Monday seem less daunting. Plenty of people spend their Sunday evenings prepping for the week ahead or doing all the chores they didn’t tackle over the rest of the weekend—but that can make for a pretty stressful Sunday. However, it’s easier to start your Monday off on a positive note if the last thing you do on Sunday is actually enjoyable. So, plan a fun final activity to round out your relaxing weekend. [7] X Research source
- For example, you might do a couple of chores on Sunday afternoon—but then spend Sunday evening cooking dinner and playing games with your partner or enjoying a quiet movie night with a couple of close friends.
- It may also help to think of something you’re looking forward to in the week ahead. Sunday nights can feel gloomy if you’re stressing about your week, so instead, think of something that makes you feel excited and optimistic.
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You’re more likely to relax and have fun if you’re in a vacation mindset. It’s easy to spend your whole weekend thinking about work and everything coming up over the next week rather than unwinding. However, if you put yourself in a “vacation” mindset, you’re actually more likely to take it easy and relax—spending more time on leisure activities and less on chores or work. In short, it helps you live in the moment a little more. [8] X Research source
- For example, rather than telling yourself, “I have two days until work starts again,” try telling yourself something like, “I have two days of vacation!”
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Enjoying each moment prevents stress and negative thinking. While you’re having fun over the weekend, take a moment to focus on what you’re feeling and sensing at that moment. Practice by identifying 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This relaxation technique can help you center yourself and live in the moment (rather than worrying about the future). [9] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Get some chores out of the way early so you’ve got a free weekend. It might seem like weekends are the best times to do all of your chores—but if you’re running around tackling responsibilities all weekend, you might not have time to relax! So, instead, make a to-do list and plan to get a few chores handled on Friday. That way, come Saturday morning, you’ll have nothing to do but kick back and enjoy your free time. [10] X Research source
- Better yet, make a plan to get most of your chores done throughout the week whenever you have free time. If you space out your chores and tackle one or two each day, you won’t have as much to do by Friday.
- Plus, if you tackle your chores early enough on Friday afternoon, you might still have some time to decompress on Friday night. For example, you might read a favorite book or watch a movie when your work is finished.
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Prioritize your free time and try not to worry about job responsibilities. Your weekend is time for you, so don’t let work and other obligations consume it. The more time you spend worrying about your responsibilities, the less time you’ll have to relax. So, as soon as you’re done with work on Friday, turn off your work notifications and log out of your email (or any other accounts you might have). All of it can wait until Monday! [11] X Trustworthy Source Mind U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems. Go to source
- Turning off your work notifications will also help you spend less time browsing phone apps overall, which means you can be more present and enjoy your weekend.
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Fresh air and sunshine are proven to reduce stress and depression. Did you know that studies show spending time outside is great for your health and does wonders for relaxation? It can speed up your mental recovery from stress and help your ability to focus. [12] X Research source So, take advantage of those perks and pick an outdoor activity or two to try over the weekend. For example:
- Go hiking on a scenic forest or mountain trail.
- Do some sunset yoga outside in your yard or a park.
- Take a bike ride around your town or visit a local bike trail.
- It’s okay if you’re usually not too keen on spending time outside. Even a simple 30-minute walk around your neighborhood can be super refreshing!
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Weekends offer free time to do things that make you truly happy. It might seem obvious, but one of the best ways to relax over the weekend is simply to do something that brings you joy—whether that means reading a book, watching a soccer game on TV, going shopping, or playing a video game. Spending time on the things you love leaves you feeling happy and fulfilled as you head into the next week. [13] X Research source
- Not sure what to do sometimes? Make a list of hobbies and activities you enjoy, and refer to it when you need inspiration.
- Alternatively, take this quiz if you want to know what to do in your downtime and can’t make a decision!
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Exercise is a super effective mood booster. Exercise is important to your physical health and a significant source of stress relief—so after a long week, make sure you don’t skip out on exercising ! Whether you follow an exercise video, go for a run, hit the gym, or learn an invigorating dance routine, find some way to fit a workout into your weekend plans. [14] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source For example:
- Aerobic exercise gives your heart and lungs a workout and includes activities like jogging, cycling, walking (or power walking), and swimming.
- Strength training builds up your muscles and includes exercises like weight-lifting, squats, push-ups, and lunges.
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Social connections are vital to your mental health and happiness. Make some space in your weekend to spend with the people you care about, whether that means friends, family, a significant other, or all three! Spending quality time with the people in your life during busy or stressful weeks can be tough, making the time you spend with them over the weekend even more meaningful. [15] X Research source
- Try to plan some sort of social activity every weekend, whether you hit the town with a group of people or FaceTime your best friend from home and catch up for a couple of hours.
- Even if you can’t hang out in person, try keeping in touch via text or social media. Check in with your friends, see how they’re doing, and organize a day out together in the future when you’re both free.
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References
- ↑ https://www.tandfonline.com/doi/abs/10.1080/17439760.2016.1257049
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7781050/
- ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/
- ↑ https://psychcentral.com/health/essential-oils-for-stress
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
- ↑ https://psychcentral.com/health/ways-to-relax-unwind
- ↑ https://www.self.com/story/restful-weekend-tips
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
- ↑ https://psychcentral.com/blog/reducing-your-guilt-about-not-being-productive#tips
- ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/
- ↑ https://www.fs.usda.gov/features/wellness-benefits-great-outdoors
- ↑ https://psychcentral.com/health/ways-to-relax-unwind
- ↑ https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise
- ↑ https://psychcentral.com/health/ways-to-relax-unwind
About This Article
This article was co-authored by Leah Morris
and by wikiHow staff writer, Glenn Carreau
. Leah Morris is a Life and Relationship Transition coach and the owner of Life Remade, a holistic personal coaching service. With over three years as a professional coach, she specializes in guiding people as they move through both short-term and long-term life transitions. Leah holds a BA in Organizational Communication from California State University, Chico and is a certified Transformational Life Coach through the Southwest Institute for Healing Arts. This article has been viewed 124,435 times.
1 votes - 100%
Co-authors: 33
Updated: October 4, 2024
Views: 124,435
Categories: Relaxation Techniques
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Thanks to all authors for creating a page that has been read 124,435 times.
Reader Success Stories
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Jenny Wren
Aug 31, 2017
"We all need time to recharge for our health and we should take time to relax. It will make us feel happier and and make us more productive in our work. Balance in life is everything!" ..." more
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Co-authors: 33
Updated: October 4, 2024
Views: 124,435
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Jenny Wren
Aug 31, 2017
"We all need time to recharge for our health and we should take time to relax. It will make us feel happier and and make us more productive in our work. Balance in life is everything!"
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Marie Evans
May 18, 2022
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Mar 4, 2017
"It shows you how relax like never before. I can't wait to try this, thanks so much!"
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