Finally, vacation time is here—time to truly unwind and escape from the daily grind. However, achieving true relaxation often proves challenging, as our minds and bodies may not immediately switch off from the hustle and bustle. Thankfully, we’ve got 7 tips for you to help you ease into a state of rest and relaxation.
Why do we struggle to relax on vacation?
In today’s fast-paced world, our sympathetic nervous system is often in overdrive, keeping us in a constant state of alertness. This heightened state of stress can make it difficult for our parasympathetic system—the one responsible for relaxation—to take over. When we try to suddenly switch to relaxation mode, our nervous system can become unsettled, sometimes even leading to physical discomfort.
Here’s 7 tips on how you can help your system transition smoothly and fully enjoy your time off:
1. Transition your work mindset before you leave
Why it's important
A successful vacation starts with a mental shift. If you’re still wrapped up in work concerns, it’s gonna be hard to relax. By addressing work-related issues before you go, you can clear your mind for a genuine break.
How to do it?
- Plan ahead: Ensure all tasks are completed, emails are answered, and responsibilities are delegated before you leave.
- Set expectations: Inform colleagues and clients of your unavailability and set clear boundaries regarding your response times.
- Mentally prepare: Reflect on the kind of vacation you need—whether it’s adventurous or restful—and mentally shift your focus away from work.
2. Set clear boundaries with colleagues and clients
Why it's important
Setting boundaries helps prevent work from intruding on your vacation time. Clear communication ensures that you’re not bombarded with work issues while you’re trying to unwind.
How to do it?
- Communicate clearly: Notify colleagues and clients of your absence well in advance, including your return date.
- Delegate responsibilites: Assign a trusted colleague to handle any urgent matters in your absence.
- Automate responses: Set up an out-of-office email response with alternative contacts for urgent issues.
3. Reduce screen time and digital distractions
Why it’s important
Reducing screen time helps you disconnect from work and digital distractions, contributing to a more restful and rejuvenating vacation.
How to do it?
- Turn off notifications: Disable alerts from work-related apps and emails.
- Create tech-free zones: Designate areas or times where digital devices are not allowed, such as your bedroom.
- Set specific times: Allocate specific times for checking emails or social media to avoid mindless scrolling.
4. Engage in self-care and creative activities
Why it’s important
Embracing self-care and creative activities can boost your well-being and provide a consistent sense of relaxation during your vacation.
How to do it?
- Prioritize health: Maintain a balanced diet, stay hydrated, and ensure you get enough sleep and sunlight.
- Explore creativity: Try activities like drawing, painting, crafting or even a local cooking class to stimulate your mind and relieve stress. Getting out of your comfort zone helps!
- Routine maintenance: Continue beneficial routines like exercise, meditation, or journaling to promote relaxation.
5. Connect with nature
Why it’s important
Spending time in nature can uplift your mood, reduce stress, and provide a mental break from daily demands. It helps you reconnect with yourself and your surroundings. Nature has that natural soothing effect on us.
How to do it?
- Immerse yourself: Spend time in natural settings such as parks, beaches, or forests. Activities like hiking or simply relaxing in nature can be very soothing.
- Jaw massage: To relax your jaw and release tension, start by gently massaging the muscles just in front of your ears with circular motions. Apply light pressure and move your fingers around the chin and base of your skull. While massaging, open and close your mouth slowly to enhance relaxation. Finish by stretching your jaw: open your mouth wide, hold for a few seconds, then close it slowly. Repeat the stretch a few times to ease muscle tension.
- Regular exposure: Incorporate nature-based activities into your vacation for ongoing mental recharging.
6. Practice deep breathing exercises
Why it’s important
Attention and breathing exercises help you relax. When you make your breathing deeper and slower, the heart rate and blood pressure drop. The nervous system gets a signal: everything is fine and safe. From there on you can go into resting mode.
How to do it?
- 4-7-8 Breathing technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this until you feel calm.
- Jaw massage: The jaw muscle is the strongest muscle in our body and is directly activated when we’re in a stressed state. Much tension accumulates around the jaws, but massaging this area can help release that tension. Gently massage the muscles just in front of your ears with circular motions, applying light pressure.
- Heart connection: Place your hands gently on your heart, positioning them over the center of your chest. Close your eyes and bring your attention to the physical sensations beneath your palms. Notice the subtle rise and fall of your breath and the rhythmic beating of your heart. This tactile connection helps anchor you in the present moment and fosters a sense of calm and security.
7. Create a sense of safety and comfort
Why it’s important
Creating a secure environment helps your body and mind to fully unwind. Feeling safe and comfortable is crucial for deep relaxation. If you and the people around you feel safe, your body will feel ready to relax. On vacation you cannot always influence this. But even when the kids are annoying or if your partner is complaining you can still create safe moments for yourself.
How to do it?
- Establish a safe environment: Surround yourself with familiar and comforting elements, whether it’s a favorite spot, soothing music, or a cozy space.
- Engage in comforting activities: Enjoy activities that make you feel safe and relaxed. Like reading, listening to your favorite music, doing some yoga on the balcony of your hotel. Try to wake up early in the morning to get the pool to yourself for a few laps. Or plan a video call with one of your close friends.
- Mindfulness: Practice being present and mindful of your surroundings to reinforce a feeling of security and contentment.
Summary
Vacations are meant to be a time of complete relaxation, but transitioning from the constant hum of daily life to true relaxation can be challenging. Imagine stepping away from the pressures of work and everyday stress, finally allowing yourself the space to unwind. To truly embrace this shift, start by mentally preparing for your vacation, ensuring that you’ve addressed work responsibilities and set clear boundaries. This preparation frees your mind from lingering work concerns.
Once you’re on vacation, dive into practices that limit digital distractions and foster genuine relaxation. Engage in self-care by exploring creative outlets and maintaining a balanced routine, while also immersing yourself in nature to rejuvenate your spirit. Implement deep breathing exercises to signal your body that it’s time to relax, and create a comforting environment where you feel safe and at ease.
By blending these strategies—transitioning your mindset, setting boundaries, embracing digital detox, indulging in self-care, connecting with nature, practicing mindfulness, and ensuring safety—you’ll find it easier to let go of stress and fully savor your vacation. With these practices, you’ll not only escape the hustle but return feeling genuinely refreshed and renewed.
