Hooray! You’ve finally wrapped up your last workday. Summer vacation is just around the corner, and you’re looking forward to weeks of stress-free relaxation.
But then you’re lying on your garden lounger or on the beach – and your thoughts keep drifting back to last week’s meeting. There’s still so much to plan, and new personal or work-related concerns keep popping into your head. Sound familiar?
Here’s how you can switch off right from the start. With these simple tips and tricks, you can enjoy more calm and peace during your vacation.
Visualization: Consciously “put work aside“
Even when you’re physically away from work, it can be hard to let go of your thoughts. A visualization exercise can help: imagine an object that represents all your tasks, worries, and work-related thoughts – for example, a black ball or a red box. Before your vacation, place this imaginary object somewhere connected to work – under your desk or in your work bag. By mentally leaving it there, you consciously leave stress behind, making it easier to deal with tasks again after your break.
Manage Your Expectations: It doesn’t have to be perfect
The higher our expectations, the harder it is to feel satisfied. On vacation, we often put pressure on ourselves: after all, these are the few weeks we get to spend relaxing with ourselves, family, or friends. But unrealistic expectations and inflexibility can quickly steal your joy. Sometimes, unexpected changes even lead to the most memorable experiences. Ask yourself: What do I really want? Do others expect the same? Would it really be a problem if things aren’t perfect? Focus on what’s going well – often it’s the surprises that make your vacation special.
Self-Care: Make Time for What Feels Good
Relaxation often comes naturally on vacation – you’re away from home, in a beautiful place, maybe even with great weather. Still, travel planning, errands, and other tasks can quickly create a mini-routine. Make a conscious effort to spend time on the things and people that recharge you. Plan activities that help you unwind and enjoy them without guilt. Creating a personal “well-being mind map” with ideas for your vacation can give you quick inspiration while you’re on the go.
Switch Off Completely: Try Relaxation Techniques
Relaxation techniques are a great way to clear your mind. Use your vacation to try something new: yoga, progressive muscle relaxation, meditation, or autogenic training. Even an inspiring podcast or audiobook can help you unwind consciously. Build small “relaxation islands” throughout your vacation to make it even more restorative.
Finding True Rest
At the end of the day, vacation isn’t about doing as much as possible or planning everything perfectly. It’s about consciously slowing down, clearing your mind, and recharging your energy. Enjoy the time – no pressure, no to-do lists – just relaxation.
Further reading:
Hächler, P., Pereira, D., & Elfering, A. (2017). Recovery experiences during vacation and their association with job stressors and health. Escritos de Psicología, 10(1), 13–30. https://dialnet.unirioja.es/servlet/articulo?codigo=6062802
Kawakubo, A., & Oguchi, T. (2019). Recovery experiences during vacations promote life satisfaction through creative behavior. Tourism Management Perspectives, 30, 240–250. https://doi.org/10.1016/j.tmp.2019.02.017