Do you ever feel worried or unsure about what to do with your free time, especially on weekends? You’re not alone. Many people these days experience what we can call free-time anxiety because in these fast-paced times, we have been conditioned to equate being busy with productivity. So, free time may bring up feelings of guilt, anxiety and even restlessness. Over time, these feelings can start hurting our self-esteem and even stop us from taking genuine rest, leading to burnout. Read on to know more about the roots of free time anxiety, while also exploring healthier ways to deal with it, so that you can enjoy your free time without guilt.
Why do we feel anxious in our free time?
Free-time anxiety usually occurs when a person feels anxious, stressed, or overwhelmed and does not know what to do in their free time. These feelings of anxiety can be triggered by various factors; a few of them are:
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Societal Pressure
We live in a society and culture where working beyond office hours, working on holidays, etc., is considered ideal and is often glorified as well. Thus, being less productive or doing nothing, even if only for a few days, can lead to feelings of inadequacy. Having free time might also make you feel like you are missing out on some important tasks or experiences, leading to increased anxiety.
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Perfectionism
Perfectionism is when we set high expectations for ourselves. Thus, perfectionism can contribute to free-time anxiety by convincing us that we are doing something wrong if we are not being productive or working toward our goals.
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Feeling Overwhelmed
Always having something to do or being engaged in something also means that we do not have much time to sit with our thoughts or feelings, but when our minds are not occupied, they can wander into anxious thoughts about the past or the future. Thus, free time can lead to uncertainty and overthinking. Overthinking can cause a lot of uncomfortable emotions, contributing to anxiety.
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Neurological Factors
Every time we do something good or avoid something uncomfortable, our brain releases a chemical called dopamine, which triggers feelings of happiness and satisfaction. When we are working, it’s easy to get that release of dopamine by constantly doing something, but in free time, it’s harder for our brain to find a ‘reward’’ leading to uncomfortable feelings.
How to cope with free-time anxiety?
There are multiple ways in which one can cope with free-time anxiety. Some of them are:
| Strategy | Explanation | Practical Steps |
|---|---|---|
| Avoid Social Media | Social media often creates unrealistic comparisons, making you feel others are more productive or “doing life better.” |
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| Set Realistic Expectations | Free time doesn’t have to be filled with constant activity. Know that everyone needs rest, sleep and downtime to work in sustainable ways. |
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| Structure Your Free Time | Lack of structure can cause restlessness. Having a plan reduces uncertainty. |
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| Practice Self-Compassion | Being kind to yourself eases guilt and anxiety about rest. |
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Why do we need free time?
It is important to know that sometimes leisure time is as important as working or productivity. Mindfully taking breaks can help us avoid issues such as tiredness and burnout. Not only that, research has found that people who regard leisure as a waste of time have higher levels of anxiety, stress, and depression as compared to those who value scheduling time for leisure activities. Thus, free time has been linked to better mental health.
Conclusion:
Although being productive and working hard towards your goal might seem appealing, we need to acknowledge that all of us are humans who feel tired and need rest at the end of the day. Thus, it is key to mindfully take time off and prioritise self-care for a few days for overall improvement and mental well-being.
If you find yourself struggling with free time anxiety to the point that it impacts your well-being, consider reaching out to our trained therapists. They can help you find a balance between work and rest, reducing free-time anxiety over time. Click here to book a session today.
References:
- Morris, N. (2019, January 23). How to cope if you suffer from “free-time paralysis.” Metro. https://metro.co.uk/2019/01/23/cope-suffer-free-time-paralysis-8381466/
- Pearson, N. (2019, November 11). What is free time anxiety and 10 ways to reduce it. This Messy Human Life. https://thismessyhumanlife.co.uk/what-is-free-time-anxiety-and-10-ways-to-reduce-it/
- Reducing Free Time Anxiety. (2023, August 3). Flow Psychology. https://flowpsychology.ie/reducing-free-time-anxiety-tips-and-strategies/
- Why Leisure Is Never a Waste of Time | Psychology Today. (n.d.). Retrieved January 5, 2024, from https://www.psychologytoday.com/us/blog/the-science-fandom/202109/why-leisure-is-never-waste-time
