Vacation from work does not equal proper rest: how to really switch off
6/11/2025
Henry G. Uriko, MA in Organisational Management & Kristiina Uriko, PhD in Health Psychology
Summer is upon us, and with it comes the much-anticipated vacation season. However, there is often a common misconception regarding the nature of vacation—it is frequently equated with rest. Most people and organisations mainly view vacation from a work perspective and consider it as off-job time that provides employees with opportunities to remove stress sources related to work. Proper rest, however, involves the restoration of energy, mental rejuvenation, and the opportunity to engage in direct and profound social interaction with family and friends. In a world that praises constant busyness and “grinding,” taking time off and knowing how to truly rest has become a rare occurrence, whether during a typical week or even while on vacation.
Preparing for vacation creates additional stress
In preparation for vacation, many individuals experience a surge of activity at work. Often, this stems from a work-related belief that rest must somehow be "earned," leading to a heightened sense of urgency to complete all the tasks before the vacation and avoid burdening colleagues. The increase in workload creates fatigue and extra stress, which the upcoming vacation promises to relieve. Other people are accustomed to partial engagement with work activities during their vacation and view it as a normal and manageable part of their rest. For them, the pre-vacation period does not differ from usual work habits, and the vacation time itself is also more similar to a normal work period.
The decision whether to disconnect fully or to maintain some level of professional involvement during vacation is often influenced by individual personality traits, job responsibilities, and organisational culture. Interestingly, some research indicates that, (depending on the job position, task and the length of the vacation), some interaction with work during longer vacations can reduce worry and create a sense of control, facilitating greater relaxation by providing an overview and connection to ongoing work processes, and ensuring a smoother transition back to regular duties. However, although a person may mentally feel more in control and less anxious about the job commitments when staying informed by checking emails and notifications, the physical and biological factors involved can often trigger hidden stress reactions in the body, widening the gap between vacation and rest.
The much-needed reality check on stress
Stress, a familiar and often overused term, is actually a complex phenomenon - a physiological response involving hormones (e.g., adrenaline and cortisol), regulated by the hypothalamic–pituitary–adrenal (HPA) axis. While short-term stress can temporarily enhance concentration and productivity, repeated and prolonged stress may lead to a failure to respond adequately to stressors and has adverse effects on the body's overall well-being. For example, it may disrupt sleep patterns, impair memory, disturb emotional stability, and manifest as irritability, decreased concentration, loss of appetite, concealed fatigue, and emotional detachment. These subtle indicators highlight the hidden toll stress can take, even when an individual continues to function outwardly. Recognising early signs of excessive stress and taking preemptive action to relieve and mitigate the consequences is crucial. Effective stress management relies heavily on awareness and proactive self-care. Most often, it is not the person themselves who notices the signs of stress first, but rather someone else around them. The symptoms are, first and foremost, indicators of neglected self-care in the past, and only secondly, signs of a need for rest right now and in the future.
Most people look forward to vacation as time to feel relaxed, rested, and recharged, but when vacation actually starts, they feel even more tired and stressed out. This contradictory phenomenon stems from the fact that change, either in environment, habits, or the pace of life, creates a stress reaction in the body. Generally, this stress reaction is positive - it focuses both the body and the mind to adapt to the new situation. However, when exhaustion gets too high, the change can be too much for the body to handle. One of the classic signs of that is falling sick once vacation starts.
Based on this, both experts and studies consistently advocate for regular breaks with genuine rest, rather than just one long vacation period throughout the year. There have been attempts to determine how the length of a vacation can influence the experience of sufficient recovery. However, research results are contradictory, and it is not possible to issue a one-size-fits-all prescription regarding the length of a “correct” vacation. Nevertheless, regular intervals of rest help maintain physiological and psychological equilibrium, supporting productivity and well-being. Taking a vacation by stepping away from regular job demands and everyday stressors helps individuals not only to recover their energy but also to build new personal resources.
Rest is not a luxury but a necessity
It is essential to view vacations and proper rest during them not merely as luxuries to be earned but as fundamental components of maintaining overall health, well-being, and sustained productivity. Genuine breaks from work and routine have scientifically validated benefits, including lowering cortisol levels, enhancing creativity, restoring emotional equilibrium, and significantly boosting long-term motivation and productivity. To fully leverage these restorative advantages both during vacation and during our daily lives, consider incorporating practices such as spending quality time in nature, maintaining regular physical activity, ensuring sufficient sleep, spending time with and being present with your close ones, embracing digital detox periods, and pursuing creative interests and hobbies. These seem like self-evident things, but curiously many people find it difficult to find time for such self nurturing things in their daily routines. Additionally, strategically planning a gradual and well-paced transition back to work from vacation can help mitigate stress, preserving the rejuvenating effects of the vacation.
Ultimately, achieving lasting well-being involves cultivating thoughtful and balanced daily work habits that extend beyond vacation periods. This includes prioritising tasks of genuine importance, managing time effectively, establishing clear and healthy boundaries between professional and personal life, and incorporating regular short breaks throughout your work routine. Recognising that success is best defined by purposeful productivity rather than constant busyness will lead to a healthier and more fulfilling professional life. The most effective approach to vacation and rest is one uniquely tailored to a person’s individual needs, preferences, and lifestyle. Whether you choose to completely disconnect or engage moderately with professional obligations during your time away, ensure your primary focus remains on authentic rest and genuine rejuvenation. Investing intentionally in rest is not merely beneficial; it is essential for sustained personal and professional success.