Feeling worried or stressed occasionally is completely normal, however, when it starts to interfere with your everyday life, it can become an issue. Try these ten simple tips to reduce anxiety.
Rule 1: Schedule Mini-Adventures
Anticipating something good to come is a huge part of what makes the activity pleasurable. Knowing that you have something interesting or exciting planned for Saturday will not only be fun come Saturday, but it will significantly improve your mood in the week leading up to it.
Rule 2: Disconnect
Making yourself available to your work in your time off exposes you to a constant barrage of stressors that prevent you from switching off and recharging. If taking the weekend off from handling work e-mails and calls isn’t something you feel able to do, try designating specific times on Saturday and Sunday for checking e-mails and voicemails.
Rule 3: Schedule Chores
A lot of chores in one hit feels like hard work, and if you spend all weekend doing them, you just put in a seven-day workweek. To prevent this from happening, try scheduling different chores for different days during the week.
Rule 4: Exercise
Getting your body moving for as little as 10 minutes at a time releases something in your brain called GABA, this is a soothing neurotransmitter that reduces stress. Exercise is also a great way to switch your mind off and come up with new ideas. Inventors and innovators know that being outdoors and active often sparks creativity.
Rule 5: Spend Quality Time with Family and Friends
Spending quality time with your family and friends is essential if you want to recharge and relax. Weekdays can be so busy that the entire week can fly by with little quality family time. Try not to let this bleed into your weekends. Take your kids to the park, meet a friend for coffee, take your spouse to their favorite restaurant, and go visit your parents.
Rule 6: Pursue a Passion
Indulging your hobbies is a wonderful way to escape stress and to open your mind to new ways of thinking. Things like playing music, writing, painting etc. can help switch your mind to different modes of thought that can reap huge dividends.
Rule 7: Wake Up at the Same Time Every Day
Having an inconsistent wake-up time can disturb your circadian rhythms. Your body cycles through a series of sleep phases in order for you to wake up feeling rested and refreshed. Although it’s very tempting, when you sleep past your regular wake-up time on the weekend, you can end up feeling groggy and tired.
Rule 8: Contemplation
Weekly reflection is a wonderful tool for improvement. Use the weekend to reflect upon the larger forces that are shaping your industry, your organization, and your job. Removing the distractions of Monday to Friday busy work, you will be able to see things in a whole new light.
Rule 9: Morning Me Time
It can be very difficult to get time to yourself on the weekends, especially if you have a family. Finding a way to engage in an activity you’re really passionate about first thing in the morning can pay massive dividends in happiness and refreshment of mind.
Rule 10: Plan for the Week Ahead
The weekend is a great time to spend a few moments planning your upcoming week. As little as 30 minutes of planning and listing can yield huge gains in productivity and reduced stress. The week can feel a lot more manageable when you have a plan because all you have to focus on is execution.