Relaxation, new energy, distance from everyday life – that’s exactly what many hope for from annual vacation. But how can the recovery effect be preserved for as long as possible? Experts give tips on what matters before, during and after the vacation.
Vacation is much more than just a break: it reduces stress, promotes well -being and has a positive effect on health. But the hoped -for relaxation does not appear automatically – it depends on how we shape the vacation and what we take from it.
“Recreation is the process in which we can undo the stress,” explains Carmen Binnewies, professor of occupational psychology at the University of Münster. She researches how people can best switch off the job. At the latest when the thoughts are constantly circulating in their free time, according to Binnewies there is time for a longer break.
The three levels of the vacation effect
An analysis of the German Institute for Tourism Research at the University of Applied Sciences West Coast shows exactly how vacation affects our well -being. Project manager Charlotte Bellmann distinguishes three levels of action:
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Stress reduction: vacation helps to reduce inner unrest.
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Increase in subjective well -being – from simple enjoyment to the deeply felt satisfaction.
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Health promotion: Vacation can have a physical and mentally strengthening effect.
“It’s not just about the absence of illness, but also about positive health: motivation, pleasure and a positive attitude to life,” said Binnewies. This examines the so -called recreational research, which emerged from stress research: “Conversely, one wanted to know what happens when the stressor is gone.”
The results are based on the evaluation of 92 scientific studies from tourism research, psychology, medicine and social sciences. Further studies are being planned.
Vacation is individual: what is really relaxing
What makes a vacation relaxing depends on the individual. According to Bellmann, both professional and personal stresses play a role: “Those who work physically can benefit from passive relaxation, while an active experience can be beneficial for people with office job.”
Physically working more of rest and relaxation, while people with a sitting activity want to become active – for example on a hiking trip. Binnewies emphasizes: “Not the time itself determines when we recover, but what we experience during this time.”
Three important elements for sustainable recovery:
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Self -determination: to design your vacation in such a way that it meets your own needs. Binnewies advises to be aware of what is important to you on vacation beforehand. Sometimes agreements with the family are also part of it.
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Letting go: the better it succeeds in consciously and consistently loosening from the usual stressors, the more effective the positive effects of the vacation are, says Bellmann. For example, by switching off professional emails and parking the to-do list for later.
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Good planning: Avoid unnecessary stress, for example by relaxing arrival and departure.
The so -called Eudaimonian well -being – the feeling of meaningfulness and personal growth – plays an important role in the search for the optimal vacation vacation. “Research shows that challenging activities can increase the Eudaimonian well -being because they make us dare new things and leave our comfort zone,” said Bellmann. So if you try a new sport on vacation or experience a foreign culture through locals intensively, you can benefit longer from the positive effects.
How long does vacation work – and how can the effect be extended?
As relaxing as the holidays are – they often only work briefly. “The effects of a vacation last a maximum of three weeks, sometimes only a week,” says Binnewies. According to the researcher, the long -term effect is not greater if you go on a long vacation. But: “There are scientific studies that show that people who go on vacation more often are more satisfied.” Several shorter vacations a year can therefore make sense.
Strategies for a sustainable vacation feeling in everyday life
The following tips help so that the recovery does not fizzle out directly in everyday work:
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Plan over the buffer: take a day or two after vacation to get used to getting used to. It could be helpful to extend the absence note in emails at this time, says Binnewies. And not to start with meetings on the first day on new topics. You can also use another day after returning to wash, shop and arrive at home relaxed.
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Keep memories: look at photos, cook favorite dishes from vacation or stay on newly discovered hobbies. “There are studies that show that remembering of vacation can have effects on well -being,” says Bellmann. If you have tried a new language on vacation, you can learn at home – or reminisce with vacation dishes.
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Create mini-seases: Small recreation units such as walks, natural experiences or conscious breaks are also beneficial. A mobile phone-free walk in the green often brings more than expected.
With a little mindfulness, the vacation feeling can be taken with you – and maybe even permanently integrated into everyday life.
Read more on utopia.de:
- “Micro-pension” should protect against burnout: that is behind the trend
- Packing list summer vacation: You shouldn’t forget that
- Leisure Sickness: Why we are often sick on vacation
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