Women in particular often do not relax well on vacation. What can we do better? Seven questions for the “Work-Love-Balance” coach Bernhard Juchniewicz.
One in five people hardly recovered or did not recover at all during the last summer vacation, as can be read in the DAK Vacation Report 2021. The 30- to 44-year-olds were particularly stressed, and women in particular were unable to relax: Eight percent stated that they had not recovered at all on vacation, while the figure for men was three percent.
We suspect that the fact that women in particular return from vacation unscathed could have something to do with the fact that they often bear the brunt of the family work – it starts with planning the vacation and ends with doing the laundry.
It has to be better this year! We asked the “Love Balance” coach Bernhard Juchniewicz what we could do better in the future – in addition to a fairer distribution of care work – to switch off on vacation.
BRIGITTE.de: What do I have to consider when planning my holiday so that I can relax well during the holidays?
Bernhard Juchniewicz: The most important questions should be: Is this really my holiday destination? Or am I being determined by others here – just like in my job? Do I feel the need to withdraw or to make new contacts? Do I want stimulation or just rest? The answer can be a matter of type or depend on the current situation. If possible, plan a trip that you think will really do you good. Unfortunately, that is not a matter of course.
Is there anything else I can do shortly before departure?
Use your last working days to plan your absence. Thoughts like: “I can still do that on vacation” are an indication that you are not delegating enough. And treat yourself to a buffer day or two before departure, during which you pack your bags and make final preparations. This takes the stress out of transitioning from work to vacation.
So how can I switch off well on vacation?
One of the keys to relaxation is your smartphone – switch it off if possible! Perhaps you can leave the hotel phone number with the company and family for emergencies. The hurdle to calling a hotel is so high that only people who have an important concern will answer – and you are on vacation.
That would certainly be difficult for many. And how can I not only relax, but also recharge my batteries?
The transition from outside control at work to self-determined leisure activities is perhaps the greatest challenge on vacation. You should consciously decide how deep the beach tan you want, how many peaks you want to climb and how many buildings you want to visit. Take care of your body and your senses, you are the expert on your well-being.
How do I save the relaxation in everyday life after the holiday?
Use your fresh, unbiased perspective and change bad habits that have crept in at work. For example, you can start checking e-mail only at certain intervals, avoid multitasking and banish distractions from your environment. Set the first working day after vacation on Wednesday or Thursday, then you have the prospect of a weekend soon.
Otherwise the “post-holiday syndrome” threatens…
Yes. Many of us feel listless when we return to work after vacation. The post-holiday syndrome can mean that we didn’t plan our absence well before the vacation and are therefore faced with a huge mountain of work – right up to the big question of why we are doing this job and whether it is the right one.
What can I do to be less stressed in the long run?
Many people only really become aware of their exhaustion, their lack of energy and their tension during a relaxation phase. However, since a return to work is inevitable, thoughts of being overwhelmed are often cleverly trivialized – with the result that at some point a breakdown can occur. There is only one thing that can help: Pay attention to your needs and listen to your body’s signals, just like you are on vacation. You should also try to incorporate time off into your daily routine. We have 1440 minutes available every day and we can easily invest one to four percent in our happiness in life. Take time for reflection, relaxation, good conversations, closeness, partnership. Worth it.