Unlocking Vacation Bliss: 3 Science-Approved Tips to Boost Mental Health on Your Getaway
Are you aware of the incredible mental health benefits of vacation? New research has revealed that these advantages can last much longer than we once believed, especially when paired with the right activities and experiences. Understanding how to maximize these benefits can make your next getaway not only refreshing but also rejuvenating for your well-being.
The Lasting Mental Health Benefits of Vacation
Ever come home from a trip feeling like you need a vacation from your vacation?
Until now, most research on vacation time has concluded that its benefits for well-being are small and fade away quickly. But a meta-analysis published in January in Applied Psychology found that vacation time could have a positive mental health impact for an average of about six weeks, especially if people participate in the right kinds of activities while OOO (out of office).
Besides identifying specific restorative activities, the research has meaningful implications for workplace attitudes toward time off, said study author Ryan Grant, MS, a doctoral student in industrial-organizational psychology at the University of Georgia.
“Overall, our study suggests that vacations are an important opportunity for breaking up periods of sustained work stress and strain, allowing employees to maintain and improve their health and well-being,” he told Health in an email.
Understanding Restorative Vacations
Want to return to work refreshed after time off? Here’s what the study discovered about restorative vacations—and the best ways to make them a reality.
The Mental Health Potential of Vacations
The Applied Psychology research was a meta-analysis, summing up current literature on vacations’ impact on employee well-being. Grant and his colleagues analyzed data from 32 studies across nine countries, which included information about vacations with an average length of around 12 days.
The researchers measured people’s feelings of well-being at four points across these vacation days. These included:
- Vacation effect: Change in well-being from before to during vacation.
- Return effect: Change in well-being from during vacation to right after return to work.
- After effect: Change in well-being from before vacation to right after.
- Fade-out effect: Change in well-being from the first measurement after vacation to the last measurement in a study.
The team also analyzed the restorative effects of various activities and experiences during the vacation itself.
Long-Lasting Effects of Optimal Activities
Unlike previous studies that found vacation benefits tend to fade rapidly, the meta-analysis indicated that well-being indicators could last for several weeks.
“Our best guess based on the current research is that it takes around 43 days for well-being to return to the level it was before the vacation,” Grant said, with benefits typically lasting the longest for those who engage in certain activities during their time off.
However, Grant emphasized that more primary research is necessary to determine exactly how long an average vacation “afterglow” lasts. This is partly due to the papers included in the meta-analysis not measuring the complete range of well-being changes from before to after vacation. Additionally, stressors unrelated to work could diminish a vacation’s restorative effects—but these are challenging to quantify.
How to Maximize Your Vacation’s Mental Health Benefits
To make the most of your vacation and enhance its mental health benefits, consider these three key strategies derived from the study:
1. Unplug as Much as Possible
According to Grant, psychological detachment is crucial for enhancing well-being during and after vacation. In other words, it’s best to leave work at work while you’re away.
“Enhanced benefits to well-being occur when you truly unplug,” Kristel Bauer, a corporate wellness advocate, said. If your work involves technology, she suggests keeping your laptop closed and your cell phone out of sight while you relax.
It’s also beneficial to set expectations with your boss or co-workers before your trip. “Prepare in advance of your time off,” Bauer recommended. “Activate your out-of-office response and inform your colleagues that you will be enjoying your vacation time.”
2. Get Physical
Although vacations might seem like the perfect time to lounge around, engaging in physical activity correlates strongly with enhanced well-being during vacation.
“Plan some fun adventures that get your body moving!” Bauer recommended, suggesting activities like hiking, swimming, or cycling to explore your destination.
3. Spend Time with Positive People
Social activities also contribute to well-being during vacation, though their effect is less pronounced than that of physical activities. This means including people who uplift you during your travels is essential.
“If your job is emotionally exhausting, you may be experiencing emotional contagion,” noted Kandi Wiens, EdD, a senior fellow at the University of Pennsylvania. “Surround yourself with those who provide positive emotional energy—individuals who make you laugh and see the good in others.”
Conclusion
In light of this research, planning your next vacation with intention can enhance your mental health benefits significantly. By actively engaging in restorative activities, establishing boundaries with work, and surrounding yourself with positive influences, your time away can leave you feeling revitalized and ready to tackle your everyday challenges.
