Do you feel like going on vacation? How to relax from work
Those who feel that work is becoming increasingly heavy, need free time to recharge. But vacation alone does not usually solve the problem of exhaustion. How do we really recover?
When the body feels heavy in the morning and concentration simply refuses to get into gear, it's a clear sign: one is in need of a vacation. The daily grind often becomes a burden, and one longs for relaxation and new experiences. So, vacation it is! But how can one make it as restful as possible?
Fatigue, headaches, sleep problems, back pain, stomach issues, or heart-circulatory problems - the symptoms of exhaustion are varied. Those who ignore them risk serious health consequences such as diabetes or cardiovascular diseases, warns Ivon Ames, a workplace psychologist at the FernUniversität in Hagen. And: "Work should be designed in such a way that one does not feel the need to take a vacation."
It may seem absurd, but for those who feel drained by their workday, a vacation may not be the solution, at least not in the long term, says Ivon Ames. "These body signals indicate that something is not right with my workday. It's quite likely that after the vacation, one will feel exhausted again."
Focusing on the causes of exhaustion
The expert sees the root cause of feeling exhausted primarily in poor working conditions: high work density, many overtime hours, blurred lines of responsibility, and constant availability, for example. "People who feel exhausted should first ask themselves why," says Ames.
For starters, she recommends observing and analyzing one's own workday to identify what is draining. After that, potential issues should be clearly communicated and addressed. "We often experience that employees blame themselves for the problem," she says.
A long vacation is not automatically more restful
Someone who feels burnt out and exhausted should, therefore, critically examine their working conditions. But doing so takes energy and strength. And that energy is best replenished during a break. The length of the vacation, however, plays a minor role in the recovery process. "A long vacation, during which one is constantly reachable, is significantly less restful than a short vacation, during which one completely disconnects. It's more about the quality of the vacation," says the workplace psychologist.
To ensure the quality of the vacation, it's worth planning it early. This includes clear arrangements for coverage. Communication about being truly unreachable is also essential. "I need to know that the store is running even if I'm not there. Otherwise, disconnecting will be difficult," says Ames.
Family vacation: balancing all needs
Disconnecting is especially challenging when multiple needs want to be met - for example, in families. Christina Borchert is the managing director of the Federal Working Group on Family Holidays (BAG FE). She and her team have made it their mission to provide families with a relaxing break. How to do this effectively varies.
Some parents use the time to strengthen their relationship with each other, while others take the opportunity to spend intensive time with their children. Borchert recommends discussing individual wishes and needs before the vacation and ensuring that each family member's costs are covered: "One should ensure that each family member gets their share."
Borchert advises families to well-prepare for the vacation and check in advance what offers are available on site, what logistical preparations are necessary, and to take enough time to find an accommodation that suits the whole family.
Having more time for each other due to full board
For optimal relaxation, Borchert recommends choosing a vacation spot where catering is available and no additional consumption pressure is created. Offers where children come into contact with other children often lead to a good atmosphere, and giving up W-LAN or a TV can help create relaxation moments quickly.
"We notice in families that work a lot that it takes some time for relaxation to set in," says Borchert. For a deeper relaxation effect, she recommends a break of at least a week, better two.
Whether short or long, with or without family - the nicest vacations are those that have a lasting effect. To bring a little vacation feeling into everyday life, Ivon Ames recommends small vacation rituals. Whether Spaghetti Carbonara from Italy, mussels from the Danish beach, or soap from Turkey - small reminders can help keep the vacation feeling as long as possible.
In the realm of psychology, Ivon Ames, a workplace psychologist, suggests that poor working conditions are often the root cause of exhaustion. During a vacation, individuals should reflect on their workday and identify what drains their energy. A long vacation may not be more restful than a shorter one if one is constantly reachable, according to Ames. In families, balancing various needs during vacation can be challenging, but clear communication and preparation are key. For optimal relaxation, Borchert recommends choosing vacation spots with catering services and opting for full board. To sustain the vacation feeling in daily life, Ames suggests incorporating small vacation rituals. Regarding tourism, Borchter advises families to explore vacation spots that offer activities for children, helping to create a relaxing atmosphere.
In the tourism industry, employees in the guide profession often rely on smartphones for their job, leading to judging their vacation negatively, as they are constantly connected. To ensure a restful vacation, employees should plan it early, make clear arrangements for coverage, and communicate their unavailability effectively. Employers, on the other hand, should strive to create a work environment that reduces the need for employees to take vacations due to exhaustion, as Ames suggests. For consumers, taking breaks from technology during vacation and engaging in activities like swimming in the Baltic Sea can contribute to a more restful vacation. Many people, including professionals, depend on vacations to recharge and recover from the stress of their work lives.
