☀️ Vacations - the good and bad - what the research says! ⛱
Vacations, are they the ultimate fix for what’s ailing you?
Maybe, and maybe not….
Yes, we all have heard that MOST of the research out there touts the positives of taking vacation. Studies show taking vacation time boosts creativity, can improve relationships, makes you a better parent, leads to pay raises and even prolongs your life.
But Americans have a complicated relationship with vacations. One in four Americans working in the private sector don’t get any paid vacation days at all. Among workers who do get paid time off, nearly half don’t use all of their vacation time. When workers do take time off, more than half of all professionals find themselves working anyway.
In reality, vacation can bring a whole lot of not-so-relaxing side effects. From planning, budgeting, and cramming in extra work before you leave, to the anxiety of falling behind or emails building up while you are gone. The truth is that vacations can be stressful.
So today, as your doctor who cares about your well-being, we’ll take a short moment to examine the pro’s and con’s of taking vacation, and I’ll share some unique concepts that may help you when deciding whether to take vacation or not.
Before we get started, if you missed last week’s blog on“(5) Food-Medicines That Could Quite Possibly Save Your Life”, you can use this link, Here.
OK, let’s see if a Vacay is right for you…
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Is it normal to dread vacation?
Some 19% of people in the U.S. have an anxiety disorder. Travel anxiety is the fear of visiting an unfamiliar place. It can also involve the stress that comes with planning your travels. Even if you have no history of anxiety, the idea of being outside familiar territory can throw you into panic mode.
Is vacation anxiety a thing?
If your chest tightens at the mere thought of asking for a day off, if you've considered bailing on a trip to meet a deadline, or laid in a hammock while worrying about your inbox, then you've experienced vacation anxiety. The symptoms are clear, even if the source of the stress can be hard to pin down.
Is it normal to not enjoy vacation?
You are allowed to have a bad time. It’s normal, and it is most likely temporary. And if it isn't, you can go home. Going is just as much of a choice as staying is.
These are just a few of the questions that have come up when discussing a vacation with some of my patients…..
Why do some people never take vacation?
Whether it's anxiety around planning the logistics to care for kids and pets, fear of being replaceable at work, or concern about a massive workload upon return, all roads lead to unused PTO (paid time off) and a massive uptick in employee burnout. Workers' reluctance to take time off has been an issue for years.
As your doctor, and a business owner, I absolutely feel the pains that others feel when the subject of vacations come up. But, let me tell you this…..
What happens if you never take vacation?
Even though your career focus seems bright, going too long without a vacation can have serious consequences. Stressful situations take a toll on your mental and physical health, leading to poor performance at work, exhaustion, illness, and depression.
Unconvinced? Consider if you relate to any of the following:
1. You’re Struggling With Burnout
Burnout seems like a popular catchphrase these days. You don’t want to be the team member who complains they’re burned out every time there’s a challenging week at work. And while feeling a bit stressed now-and-then is a normal part of work, if you’re stretching your skills, burnout is more than a bit of stress.
Do you ever feel like you’re in a state of complete physical, mental, and emotional exhaustion? It’s almost like you look at pictures of yourself as energetic and eager on your first day of work, and it’s an entirely different person.
True burnout occurs when you don’t have adequate time to rest and recover between intense work or activity periods. Long-term burnout is all too common in today’s culture and can lead to severe problems for your career and wellness.
2. You Have an Unhealthy Relationship With Caffeine
We’ve all been there - desperately searching for an extra burst of energy to get through the day after a long night. But if you find yourself relying on caffeine or other unhealthy habits to make it to 5 p.m. every day, then it’s time to take a step back and consider a vacation.
Constant stimulation from sugary drinks, multiple cups of coffee, or energy shots can also put your heart health at risk, and make it difficult for your body to get the restful sleep it needs. And when you’re sleeping too little, your ability to perform simple tasks becomes even more difficult.
3. You’re Always Tired
Likewise, can you recall the last time you felt well-rested? Even when you get a whole night’s sleep, you wake up exhausted. Feeling tired can be caused by stress, inadequate sleep, unhealthy habits, or all of the above.
You need to take some downtime if you feel sluggish and fatigued most days. Take some space to rest, relax, and recharge so you can return to your routine feeling energized and motivated.
4. Your Work-Life Balance Is Out of Whack
Do your family and friends have you photoshopped into events because they rarely see you anymore? If someone asks about your hobbies, would “answering emails” be your response?
We all need time for self-care, hobbies, friends, family. - anything that allows us to step away from work. But that isn’t easy to do when you’re constantly working and not taking any time off. If relationships outside work suffer from an unbalanced schedule, it’s likely time for a vacation.
5. You Feel Anxious and Irritable
Are you starting to feel overwhelmed by the little things? Is it taking less and less to make you angry or anxious? If so, it sounds like you need a mental break. Feeling constantly irritable, restless, or easily frustrated can all be indicators of stress overload. And if your feelings are creeping into your personal life way more often, it’s time for a break.
6. You’re Struggling to Focus
When you’re feeling mentally and physically exhausted, it can be challenging to focus on the task at hand, and your mind may be constantly wandering. You can start to feel like you’re struggling with decision fatigue before you even get started with the day. Your performance will start to be affected, and paying attention for long periods will be tough.
If you struggle to concentrate or if you feel like tasks that used to be simple seem complicated, that’s a clear signal that you’re overdue for a vacation.
7. You Feel Stagnant
When is the last time you felt the energy to pursue something exciting at work or home? You rarely put yourself out there for stretch assignments when you’re exhausted mentally. And forget doing anything fun on the weekends. You need that time to recharge so you can handle the following workweek.
Unfortunately, that often means you can’t progress in your career or personal goals—making it a cycle that leads to more stress.
8. Your Body Is Getting Overwhelmed by Stress
Stress affects your mental health due to a continual stream of stress hormones, such as cortisol. Chronic stress alters your brain’s structure. And not in a good way. Constant pressure increases the risk of developing anxiety, depression, and anger management issues.
But there’s hope. Vacations can do wonders to reduce stress. The reason? Vacations can improve mood and reduce stress by removing people from the activities and environments that they associate with stress and anxiety.
9. Your Productivity Is Suffering
If prioritizing your health isn’t a sufficient reason for you to begin submitting your time-off requests, do it for your career. Taking breaks positively affects the quality of your work.
When you take time off from work, it gives your brain a chance to rest and reset. You’ll experience increased productivity, improved focus, and better decision-making; the opposite of our culturally held beliefs of how to get ahead.
Taking time off allows you to explore new places, learn about different cultures, or try something new. It offers a break from the mundane routines of everyday life. You automatically become more enjoyable when you’re networking or interacting at work as you add more interest to the conversations.
If you’d like to read more about the effects of vacation, you can read more in a PubMed study, Here.
Tips for taking EFFECTIVE vacation time
Maybe it’s been a while since you’ve had a vacation, or at least had a positive “re-charging” one! Use the following tips to ensure you’re getting the most out of it. When it comes to taking vacation time, planning is key.
Here are a few tips that can help you make the most of your break:
Set specific goals for your vacation: Determine what activities you want to do and plan ahead. Don’t pile on to your stress by winging it only to discover that you can’t get where you need to go.
Disconnect from work: Let everyone know you’ll be out, turn on your out-of-office notifications, and hold yourself accountable for tuning out. If you struggle to disconnect, consider booking a cabin or campground without cell service for a few days.
Schedule time for yourself: Take advantage of your break by getting some much-needed rest or participating in activities you enjoy. Staycations are excellent, and checking off tasks around your home can be incredibly healthy. But you need to genuinely get away once in a while, even if it’s just a day trip to the local state park.
Don’t forget to relax: Rather than spend all your time off working on projects around home or helping someone else, ensure that you just sit back and relax a bit. Try to schedule daily meditation or wellness activities that encourage you to take downtime and allow yourself to recharge your batteries.
No matter what taking time off looks like for you, here are several benefits to prioritizing rest and relaxation:
No. 1: Staying home is just as restorative as vacationing abroad, if not more….
While it seems everyone is going on a European vacation this summer, you don’t have to spend a lot of money or go anywhere exotic to enjoy the benefits of a vacation. A staycation could work just as well, if not better.
A staycation is beneficial in many ways and can afford you similar benefits as a vacation. In some ways, a staycation may even be more rejuvenating than a vacation because it eliminates the hassle of traveling and is more affordable, removing the financial stress of a typical vacation.
The important thing about a vacation is the quality of your time off, not the location. That means you may get as many positive benefits from taking a staycation in your living room as you would on a whirlwind trip to Europe. The important part of time off is that we are “vacating” our day-to-day life, including its rhythm, routines and patterns of health-deteriorating stressors.
Even just setting aside time to lounge at home, listening to music, reading a book or soaking up the sun in your community can offer substantial mental health benefits. Staycations should become an important part of everyone’s wellness plan.
No. 2: Taking time off can prolong your life
Taking time off from work not only improves physical and mental well-being, it can also prolong your life. Studies show that vacationing every year is associated with a reduction in overall risk of death by 20% and reduction in heart disease by as much as 30%.
When your body and brain don’t have a break from constant stress, then there is a relentless strain on important organs. This is especially true for those who work over 55 hours a week.
No. 3: Vacations can strengthen your most important relationships
Vacations can strengthen bonds with friends and family. Whether romantic or platonic, shared experiences and memory-making on vacations brings people closer together.
When it comes to romantic couples, relationships last longer among couples who vacation together. Time together away from the pressures of work increases the number of positive interactions a couple has. A higher number of positive interactions greatly improves relationships, whether the couple stays at home together or travels.
Taking time away from work can also help parents be more present with their children and can improve relationships with them too. Being present with children may be easier at home without the demands of work competing for attention.
During your Vacation
Now for the good stuff!
Enjoying your trip. This is sometimes easier said than done, but let these tips help set you up for success.
1. Actually unplug
If your goal is to unplug, help yourself meet that goal by removing temptation. Leave your phone in your room, turn on airplane mode, or even delete email, social accounts or other work-related apps from your phone entirely. It’s hard to step out of these habits (or even addictions) to our screens and checking in, so be kind to yourself and do what you can to make it a bit easier.seems everyone is going on a European vacation this summer, you don’t have to spend a lot of money or go anywhere exotic to enjoy the benefits of a vacation. A staycation could work just as well, if not better.
2. Stick to your boundaries
If fully unplugging isn’t an option, stick to the times you stated you would check in before you leave. Set a timer, or ask someone else on your trip to hold you accountable and step away when that time is up.
3. Don’t over-schedule your trip
With packed days at home, it can be easy to adopt the same “go-go-go” schedule while you’re away. We can get caught up in having a productive vacation, or seeing everything there is to see, which perpetuates the stress cycle. Make your must-see list of plans, possibly a few reservations, but leave time to step out of your day-to-day rhythms and adopt “vacation time”.
4. Don’t “make” yourself relax
For weeks, months, or even years, you may have been building up expectations about how your vacation will go, how relaxed you’ll be or how much fun you’ll have. That’s a lot of pressure! Let go of expectations on what your time away should look like and let yourself show up however you show up. That might mean you cancel a plan that no longer interests you, or add in an unexpected activity. Do what feels right to you in the moment and know that's okay.
After your Vacation
After your vacation is over, and (hopefully) you’re basking in the afterglow of your time off. Instead of diving headfirst back into work you can use this time to:
1. Stay connected to yourself
When you do have to jump back into real life, stay connected to any positive feelings or benefits you got while away. Reflect on your favorite memories, and notice if you’re feeling relaxed and recharged. Hold onto these reflections, and let them fuel your transition back. You can be sad it’s over and grateful that it happened.
Time away can be a great opportunity to gain perspective. Perhaps you’ve realized that you’d like to spend more time focusing on reading when you’re at home, or that the project you said yes to before your vacation doesn’t feel feasible anymore. Consider jotting down a few of the feelings you’d like to hold onto or the learnings you’ve gained during your vacation. That way, you can refer to them long after your post-vacay glow has faded.
2. Check-in with your team
First things first, check in with your boss, coworkers, team and/or anyone who covered for you. Say thanks and get a download of anything you missed. Figure out where things stand, and what is most urgent for you to attend to now that you’re back. Any tasks or lists you made for yourself before you left may not match up with the reality of where things are now.
3. Make a new list of priorities
With the above info in hand, make a new list of your tasks. Reminder: you don’t need to tackle everything at once! Clearly outline your catch-up plan based on importance and give yourself the time, space, and kindness necessary to start working on them.
Help yourself settle-down by taking on your list one task at a time
💙Remember, it’s okay to take time off work. You deserve to unplug, spend time with loved ones (that means yourself too!) and enjoy your life. With these less-stress vacation plans in place, you can take your time off with no guilt.
THE BOTTOM LINE
“Take every minute of vacation you are owed."
“People who take more vacations live longer.”
“Cell phones and computers took away your life when it comes to a job and vacation.”
“Stress can contribute to heart disease and high blood pressure. For both men and women, studies show that taking a vacation every two years compared to every six will lessen the risk of coronary heart disease or heart attacks.”
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Regardless of whether you work remotely, hybrid, or in a traditional work environment, taking time away from work is essential to your well-being and healthy career growth. If you find that you’re working for a company that doesn’t support a healthy work-life balance, it’s time to consider your options.
Maybe it’s been a while since you’ve had a vacation, or at least had a positive “re-charging” one! Remember to use the following tips to ensure you’re getting the most out of your vacation:
Set specific goals for your vacation: Determine what activities you want to do and plan ahead.
Disconnect from work: Let everyone know you’ll be out, turn on your out-of-office notifications, and hold yourself accountable for tuning out.
Schedule time for yourself: Take advantage of your break by getting some much-needed rest or participating in activities you enjoy.
Don’t forget to relax: Rather than spend all your time off working on projects around home or helping someone else, ensure that you just sit back and relax a bit.
As your doctor, and a business owner, I absolutely feel the pains that others feel when the subject of vacations come up. But, let me tell you this…..
What happens if you never take vacation?
Even though your career focus seems bright, going too long without a vacation can have serious consequences. Stressful situations take a toll on your mental and physical health, leading to poor performance at work, stressed personal relationships, exhaustion, illness, and depression.
The Functional Medicine approach to your health allows us to treat your overall health by not merely treating the symptoms, but solving the underlying problems!
When is your next vacation?
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Make an appointment and come talk with us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
To make an appointment with me use this link: HERE.
Or, you can always give me a call at (973) 210-3838
I want to hear from you! Do you take a vacation very often? Did you find this newsletter helpful?
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