If you feel that fatigue is turning into a state of complete exhaustion, and even the thought of the upcoming workday causes irritation — not all is lost. Psychotherapist Irina Krashkina shares simple yet effective ways to prepare for a working Saturday and avoid burnout.
The main thing is to create a small ritual for reloading on Friday evening. This can be 15 minutes of silence, a cup of herbal tea, and turning off all notifications — this way, the brain will understand that it's time to switch from work to rest. This step will create a symbolic transition from the workweek to the weekend and help reduce stress levels.
Krashkina advises following the "90/20" rule during work: after 90 minutes of intense activity, take a 20-minute full break. You can take a walk, do a couple of warm-up exercises, or practice breathing exercises — this will help relieve tension and avoid cognitive burnout.
Another effective tool is the so-called "anchor of calmness." Choose a scent, music, or object that you associate with safety and tranquility. Use it in moments of high tension to quickly recover.
