The weekend is often seen as a time to unwind, relax, and recharge after a busy week. However, certain habits and behaviours can negatively impact mental health, leaving people feeling more stressed, anxious, or depressed by the time Monday rolls around. This article explores the worst things for your mental health on the weekend and provides evidence-based tips for avoiding these pitfalls to maintain your well-being.

While it can be tempting to sleep in on weekends, especially after a week of early mornings, disrupting your regular sleep schedule can harm your mental health. Research has shown that irregular sleep patterns can lead to symptoms of depression, irritability, and cognitive impairment (Walker, 2017). Oversleeping may also be linked to feelings of fatigue and lethargy, contrary to the belief that “catching up” on sleep will improve energy levels.

Solution: Try to maintain a consistent sleep schedule, even on weekends, by going to bed and waking up at similar times each day. Aim for 7-9 hours of sleep, which is generally recommended for optimal mental health (Hirshkowitz et al., 2015).

For many, weekends are associated with socialising and drinking alcohol. While moderate drinking may not have long-term negative effects, binge drinking or excessive alcohol consumption can be detrimental to mental health. Alcohol is a depressant, and overconsumption can lead to increased feelings of depression, anxiety, and irritability. Studies have shown that people who engage in heavy drinking are more likely to experience mental health issues such as depression and anxiety disorders (National Institute on Alcohol Abuse and Alcoholism, 2021).

Solution: Limit your alcohol intake to moderate levels. The National Health and Medical Research Council (NHMRC) recommends that healthy adults consume no more than ten standard drinks per week to minimise health risks, including mental health problems (NHMRC, 2020).

The weekend offers more free time, which often leads people to spend hours scrolling through social media. While platforms like Instagram and Facebook can offer a way to connect with others, excessive use has been linked to poor mental health outcomes. A study by Keles et al. (2020) found that increased social media use is associated with higher rates of depression, anxiety, and feelings of social isolation, especially when people engage in upward social comparisons or seek validation through “likes.”

Solution: Set time limits on your social media use over the weekend, and consider engaging in offline activities such as reading, exercising, or spending time outdoors. Reducing screen time can help improve mood and reduce anxiety (Keles, McCrae, & Grealish, 2020).

It’s easy to spend the weekend on the couch, binge-watching TV shows or lounging around. However, physical inactivity can negatively impact mental health. Regular exercise has been shown to reduce symptoms of depression and anxiety while boosting mood and cognitive function. On the other hand, a sedentary lifestyle can exacerbate feelings of lethargy and depression (Schuch et al., 2016).

Solution: Incorporate physical activity into your weekend routine, even if it’s something as simple as a walk in the park or a yoga session. Exercise releases endorphins, which are known to improve mood and reduce stress (Schuch et al., 2016).

Procrastination can create unnecessary stress, especially when tasks are left until Sunday night. Research has shown that procrastination is closely linked to anxiety and stress, as putting off important tasks can lead to feelings of overwhelm and guilt (Sirois, 2016). The “Sunday Scaries,” a term often used to describe the anxiety people feel as the weekend comes to a close, is often worsened when tasks are left until the last minute.

Solution: Break tasks into smaller, manageable pieces and spread them out over the weekend. This can help reduce the sense of overwhelm and improve productivity while leaving time for relaxation and fun.

Socialising can be an excellent way to boost mental health, but overcommitting to too many social plans can lead to burnout, especially for introverts or people who need more downtime. When you try to fit too many activities into one weekend, it can leave you feeling exhausted, anxious, and unable to properly recharge.

Solution: Set boundaries with your social calendar. It’s okay to decline invitations if you feel you need time to rest. Prioritising self-care and making time for activities that help you relax can improve your mental health (Kabat-Zinn, 2013).

Weekends are a time when people may engage in retail therapy, dining out, or attending events, which can quickly lead to overspending. Financial stress is a significant factor in mental health problems, and impulsive spending can lead to regret, guilt, and anxiety once the weekend is over. According to a study by Drentea (2000), financial debt is strongly associated with mental health issues such as depression and stress.

Solution: Create a budget for your weekend activities to prevent overspending. Mindful spending and financial planning can reduce stress and improve your overall mental well-being.

Adopting healthier habits over the weekend can help improve your mental well-being, boost your energy levels, and reduce stress. Here are some healthier weekend habits to consider:

While it’s tempting to sleep in on the weekends, maintaining a consistent sleep routine helps regulate your body’s internal clock and improves both physical and mental health. Consistent sleep is linked to better mood, cognitive function, and reduced stress levels (Hirshkowitz et al., 2015).

Tip: Aim for 7-9 hours of sleep per night and try to wake up at a similar time each day, even on weekends.

Exercise is a proven way to enhance mood, reduce anxiety, and improve overall mental health. Regular physical activity boosts the production of endorphins, which are natural mood lifters (Schuch et al., 2016). Incorporating activities like walking, cycling, yoga, or group sports can help maintain a healthy mind and body.

Tip: Even low-intensity exercises, such as stretching or walking, can make a difference in your mental well-being.

Exposure to nature has been shown to reduce stress, improve mood, and enhance cognitive function. Research has found that spending time in natural settings can lower cortisol levels and reduce symptoms of anxiety and depression (Bratman et al., 2015).

Tip: Plan outdoor activities such as hiking, gardening, or simply spending time in a park to refresh your mind and body.

Mindfulness and meditation help reduce stress and promote relaxation. These practices encourage present-moment awareness and can lower anxiety, improve emotional regulation, and increase overall mental clarity (Hofmann et al., 2010).

Tip: Dedicate 10-20 minutes each day to mindfulness exercises or meditation to help center your mind and reduce stress.

Excessive screen time, especially on social media, can negatively impact mental health, leading to anxiety, depression, and feelings of isolation (Keles et al., 2020). Balancing screen time with other activities is essential for mental well-being.

Tip: Set limits for screen usage and replace screen time with activities like reading, journaling, or socialising offline.

Nutrition plays an essential role in mental health. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports brain health and improves mood. Research has shown that diets high in processed foods and sugars can lead to mental health issues like depression (Jacka et al., 2011).

Tip: Use the weekend to plan and prepare healthy meals that will fuel your body and support mental health throughout the week.

Healthy social connections are vital for mental well-being. Spending time with supportive friends and family can boost happiness and reduce feelings of loneliness or isolation. Studies show that people with strong social networks experience lower levels of anxiety and depression (Umberson & Montez, 2010).

Tip: Schedule time to connect with loved ones, whether through casual meetups, shared meals, or engaging in activities together.

Practicing gratitude has been linked to better mental health, increased happiness, and lower levels of depression and anxiety (Emmons & Stern, 2013). Gratitude helps shift focus from negative thoughts to positive experiences and can lead to a more optimistic mindset.

Tip: Keep a gratitude journal and write down a few things you’re grateful for each weekend. This simple practice can enhance overall mental well-being.

While weekends are a time to unwind and enjoy life, certain behaviours can negatively impact your mental health, leaving you feeling drained and stressed by the start of the workweek. By maintaining consistent sleep patterns, limiting alcohol and social media use, staying active, and managing tasks effectively, you can create a healthier and more enjoyable weekend routine. Prioritising self-care and mental well-being during your days off will not only help you feel better on Monday but will also improve your overall quality of life.

• Bratman, G. N., Daily, G. C., Levy, B. J., & Gross, J. J. (2015). The benefits of nature experience: Improved affect and cognition. Landscape and Urban Planning, 138, 41-50.
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• Keles, B., McCrae, N., & Grealish, A. (2020). A systematic review: The influence of social media on depression, anxiety, and psychological distress in adolescents. International Journal of Environmental Research and Public Health, 17(4), 1129.
• National Health and Medical Research Council (NHMRC). (2020). Australian Guidelines to Reduce Health Risks from Drinking Alcohol. Retrieved from https://www.nhmrc.gov.au.
• National Institute on Alcohol Abuse and Alcoholism (NIAAA). (2021). Alcohol and mental health. Retrieved from https://www.niaaa.nih.gov.
• Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42-51.
• Sirois, F. M. (2016). Procrastination and stress: Exploring the role of self-compassion. Self and Identity, 15(4), 391-407.
• Umberson, D., & Montez, J. K. (2010). Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior, 51(1_suppl), S54-S66.
• Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

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