How to Ensure Your Time Off Leaves You Fully Recharged

Have you ever come back from a holiday feeling even more tired and drained than before?

Taking time off work to recharge your energy is essential for your wellbeing but it's also been proven highly beneficial for your creativity, productivity and efficiency.

But, simply planning your out-of-office days in your calendar isn't enough. If you want to make the most out of your time off, there are specific factors that you need to take into account such as the length of your vacation and the type of rest you really need.

How long should your holiday break be?

According to a study published in the Journal of Happiness Studies, health and well-being significantly improve during the first few days of a vacation and reach their peak around the eighth day. The study found that both physical and mental health benefits increase notably from day four to day eight (Go 4 Travel) (Beach).

The same study suggests that after eight days, the benefits of a vacation level off. This means that extending a vacation beyond eight days does not necessarily provide additional restorative benefits. Instead, the optimal relaxation and enjoyment are maintained without diminishing returns.

Short vacations, such as long weekends, do not provide enough time to fully disconnect from their work-related stress. With shorter vacations, the transition back to work can be abrupt and jarring, often leaving you feeling like you never truly had a break.

On the other hand, beyond eight days, the positive effects on well-being tend to plateau. While extended vacations might offer more time for leisure activities, they do not significantly enhance the overall relaxation and recovery experienced during the first eight days.

Frequency over length: Instead of planning fewer, longer vacations, consider taking more frequent, shorter breaks. This approach can help maintain a steady level of relaxation and prevent burnout throughout the year.

Are you getting the type of rest you really need?

According to Dr. Saundra Dalton-Smith, there are seven types of rest that everyone needs: physical, mental, sensory, creative, emotional, social, and spiritual rest.

Here's how to incorporate each type into your vacation:

Physical Rest: Incorporate both passive rest (sleeping, napping) and active rest (yoga, stretching, leisurely walks). Ensure your vacation spot has comfortable sleeping arrangements and opportunities for light physical activities.

Mental Rest: Schedule short breaks during the day to clear your mind. Engage in activities that require minimal cognitive effort, such as meditation, journaling, or enjoying nature.

Sensory Rest: Reduce sensory input by avoiding loud environments and bright screens. Spend time in quiet, serene settings, such as a beach, forest, or mountains, to give your senses a break.

Creative Rest: Reawaken your sense of wonder by visiting inspiring places, such as art galleries, museums, or scenic spots. Engage in creative activities that you enjoy, such as painting, writing, or playing a musical instrument.

Emotional Rest: Take time to freely express your feelings without judgment. Talk to a trusted friend or family member, or write in a journal. Avoid toxic people and seek out positive, affirming interactions.

Social Rest: Spend time with people who energize you. This might mean seeking solitude or spending quality time with close friends and family. Ensure your social interactions are positive and fulfilling.

Spiritual Rest: Engage in activities that connect you to something greater than yourself. This could include spending time in nature, practicing mindfulness or meditation, attending a religious service, or even doing some volunteer work.

One last thing to consider when planning your time off:

Your mind doesn't know the difference between spending your holiday in an all-inclusive, luxury resort and a "staycation" with plenty of positive activities such as family picnics and walks in your local park. The end result will be the same either you decide to invest heavily in planning an elaborate holiday or simply making time to do all the things that help you recharge.

Frequent breaks with the right duration that focus on the type of rest that you really need is the best way to make the most out of your holiday and ensure a fully reenergized return to work.