Suffering from vacation anxiety? Here’s how to deal with the stress of taking time off work
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Instead of a time to relax, recharge, and unplug, vacations have become colored by the stress of planning, preparing, and getting behind at work. We’re breaking down how to tend to this stress, and enjoying your well-deserved time off.
Taking a vacation should be all about simple, carefree time spent relaxing and leaving behind the stresses of work and daily life. In reality, vacation can bring a whole bunch 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're gone, the truth is that vacations can be stressful.
PTO Woes
Taking vacation can be so stressful and anxiety-inducing that many of us avoid vacations altogether. In a survey, 72% of American workers refrained from taking vacation to avoid the added stress. Not only that, 52% of workers leave some vacation time unused, reporting that just thinking about the “mountain of work” they would return to was one of the main factors in not taking time off.
If they do decide to take the time off, 87% of employees feel the “PTO woes”, or the increased anxiety and stress of returning to work.
RELATED: Here Are 5 Ways To Bounce Back From Stressful Moments
Why are vacations so important?
This is a big problem considering the many physical, mental, and emotional benefits of taking time off from work. Some of these benefits include:
Lower your stress levels and curb burnout
Improve heart health
Boost creativity and mindfulness
Keep you healthy
Strengthen relationships
Promote overall well being
Even reduce overall risk of death!
Luckily, with a little planning and consideration before, during and after your vacation, there is a way to have your vacation, and enjoy it too.
Your stress-less vacation planning guide
Next time you’re even thinking about going on vacation, use this planning guide for what to do before, during, and after your trip to set yourself up for success.
Before your vacation
Between booking your hotels and planning your excursions, the time before your vacation is when you can lay most of the groundwork to enjoy your time away. Here are the five steps to set yourself up for a less stressful trip:
1. Choose your timing wisely
It may seem obvious, but if you’re leaving during the final stages of a big project or important meeting, it’s much more likely that you’ll end up feeling stressed and less able to fully detach while OOO. Wherever possible, be selective about your time away, picking a slower time of year or after a project wraps up.
2. Create an “off-ramp”
Work with your team to prioritize what must be done before you leave and give yourself plenty of time to complete these tasks. Have conversations around who can cover any shifts or urgent projects while you’re gone, and what can wait till you get back.
If necessary, use this info to build an OOO plan, set up any catch-up calls or to-do lists for when you’re back (so you don’t have to think about it while you're away!)
💙 Let this Daily Jay on Fixed-Schedule Productivity help you prioritize the important things that need to get done
3. Set clear boundaries
It’s important to make sure your boss, coworkers, and clients know the dates you’ll be gone. It’s also important to communicate how available (or unavailable) you plan to be during your trip.
If you plan to unplug fully, let them know. If you plan to check emails for one hour a day, make that clear. This will ensure that any lingering questions or tasks get asked before you leave or at the designated time while you’re gone.
💙 Let these sessions on Boundaries and Kind Communication at work help you communicate your plans
4. Create an away message
Set a detailed out of office message for your email, teams, or whatever other technology you may use at work. Re-state your boundaries (if/when they can contact you or not), who to contact in your absence, and when they can reasonably expect a response from you upon your return (see #5). It can be helpful to set this message up a week or so before you leave to encourage any final questions and set expectations.
5. Give yourself a grace period
Block off your calendar the first day (or more!) back to help you transition back slowly. Give yourself ample time to play catch up without being pulled into meetings or new tasks.
During your vacation
Now for the good stuff! It’s time to enjoy 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.
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”.
💙 Let go of your habit of Busyness and use meditation to help you Slow Down and go Slowly throughout your trip
4. Stay present
Just because you’re away from home, it doesn’t mean you’re away from your normal worries, anxieties, and habits. Continue any self-care practices like meditation or movement, or listening to music that help you stay present, and try to immerse yourself in the sights, sounds, and smells around you. If anxiety about work comes up, remind yourself that your rest, and enjoying your life, is more important (because it is!).
💙 When you get lost in your head, try a quick meditation to become Present in the Body, Balanced and Present, and Get Calm, Get Present.
Related: What’s in my “Sleep Travel Kit”? And how to assemble your own
5. 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.
💙 Learn about Managing Expectations and coming out stronger on the other side
After your vacation
Your trip is over, and (hopefully) you’re basking in the afterglow of your vacation. Luckily, you blocked off some buffer time for yourself before you left (great planning!) and instead of diving headfirst back into work you can use this time to:
1. Make a fun plan (or just ease back into life)
The post-vacay blues are real. So, if you have time, make a fun plan you can look forward to when you’re back to ease the transition. See a friend and share pictures, go to a movie, or go to your favorite park or place in nature. While it may not be as exciting as your trip, settle back into the parts of your life that you do love.
💙 Offer yourself some Self Compassion and Self Nurturing as you navigate the post vacay blues
2. 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.
💙 Use this short Emotions Check-in to stay close to how you’re feeling as you transition back
3. 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.
4. 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.
Images: Getty
