Feeling Burnt Out? 5 Tips For Actually Unplugging on Vacation
How many times have you had a "Network" moment where you just can’t take it anymore?
It turns out, that feeling of being utterly exhausted by overwork is a severe problem for which people can and do seek professional help. Last week, the World Health Organization just updated and expanded its definition of “burn-out” in the 11th Revision of the International Classification of Diseases, calling it a “syndrome” tied to “chronic workplace stress that has not been successfully managed.”
It's being described as an "occupational phenomenon."
So, what are the symptoms? “Loss of energy, exhaustion, loss of efficiency, lack of motivation, feeling distant from your job and/or having negative feelings about it are all indications of being burnt out,” Jennifer MacLeamy, psychologist and Executive Director at mental health facility Newport Academy, told The Points Guy. “Also, compassion fatigue, which is a symptom of chronic stress and gradual loss of compassion, associated with caregiving professions.”
Sound familiar? Well, not surprisingly, one of the best ways to combat those feelings is to take a break from work and book a getaway.
“A vacation can reset a chronically taxed nervous system, regulating stress levels,” said MacLeamy. “It also allows for physical recuperation time. Emotionally, a break allows people the time to step back and reevaluate their priorities in the workplace or in their caregiving role, and what they might be able to change about the way they approach their daily routine.”
The problem is, many of us bring work with us on getaways, which only increases burnout. According to a poll conducted by NPR, 30% of Americans focus a significant amount of energy on work during their vacation. So, how can you really decompress and relax on your next trip? Here are some expert tips.
Take a Digital Detox
Smartphones and access to Wi-Fi make it easy to be accessible all over the world. Plus, they make it tempting to scroll mindlessly on social media. But both of those things hinder your ability to truly step away from life back home.
“Attempt to check your phone, devices, email, etc. as little as possible,” advised MacLeamy. “If this is not realistic, limit yourself to designated ‘check in’ times.”
Put an out-of-office up, let colleagues and friends know you have limited access to the internet, and keep your phone in the room when you head out for the day.
Be One With Nature
After you’ve gotten rid of the technology for a while, the next step is to get outside.
“Fresh air and physical exercise are proven to decrease stress levels and increase endorphins to help you better decompress on vacation,” said MacLeamy. “Try going for a walk, going on a hike, going to the beach or taking a bike ride.”
Studies have even shown that regular exercise works as well as medicine in some cases to reduce symptoms of depression and anxiety. So, getting a good dose of activity outdoors could help give you the reboot you need. After all, there’s a reason so many wellness-inspired vacations exist today.
Practice Mindful Activities
Many of us turn to vacations as a chance to just veg out and indulge. But that could hinder any chance of returning home revitalized. Instead, use the time off to participate in more mindful experiences.
“Yoga is my personal favorite,” said MacLeamy. “But even something as simple as mindfully strolling through a new town or taking a few moments to relax and breathe deeply can be restorative and renewing.”
This will not only help you decompress, but also let you return to work with renewed energy and excitement. Alternately, you might find as you step away from the workplace that new goals and directions emerge. “Insights gained while on vacation can be incredibly powerful indicators of next steps,” said MacLeamy.
Enlist the Help of Family and Friends
It’s always easier to accomplish goals when you have a buddy supporting you along the way. Just like you might have a workout buddy at home, have a decompression pal on vacation.
“When traveling with others, it can be helpful to set the stage for your vacation by being explicit with your loved ones about your needs and goals,” said MacLeamy. “If you intend to spend time reading, thinking alone or loading up on restful activities, let your family know so they can help support you rather than increasing pressure to be active.”
Take Time to Rest
It seems pretty obvious, but you need to just relax on vacation. According to the Centers for Disease Control and Prevention (CDC), more than a third of American adults are sleep deprived. So, rest up.
“It can be tempting to squeeze in a lot of activities during a vacation, depending on the destination,” said MacLeamy. “Take the time to catch up on sleep and relaxation that you may be lacking so you can return to ‘normal life’ recharged and refreshed.”
No wonder NFL star Tom Brady and actresses such as Brooke Burke-Charvet have admitted to taking “sleepcations,” where they take a vacation just to catch some shuteye.
Featured photo by timon studler / Unsplash.
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| 4X | Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 3X | Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com. |
| 2X | Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com. |
| 1X | Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases. |
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Why We Chose It
There’s a lot to love about the Amex Gold. It’s a fan favorite thanks to its fantastic bonus-earning rates at restaurants worldwide and at U.S. supermarkets. If you’re hitting the skies soon, you’ll also earn bonus Membership Rewards points on travel. Paired with up to $120 in Uber Cash annually (for U.S. Uber rides or Uber Eats orders, card must be added to Uber app and you can redeem with any Amex card), up to $120 in annual dining statement credits to be used with eligible partners, an up to $84 Dunkin’ credit each year at U.S. Dunkin Donuts and an up to $100 Resy credit annually, there’s no reason that foodies shouldn’t add the Amex Gold to their wallet. These benefits alone are worth more than $400, which offsets the $325 annual fee on the Amex Gold card. Enrollment is required for select benefits. (Partner offer)Pros
- 4 points per dollar spent on dining at restaurants worldwide and U.S. supermarkets (on the first $50,000 in purchases per calendar year; then 1 point per dollar spent thereafter and $25,000 in purchases per calendar year; then 1 point per dollar spent thereafter, respectively)
- 3 points per dollar spent on flights booked directly with the airline or with amextravel.com
- Packed with credits foodies will enjoy
- Solid welcome bonus
Cons
- Not as useful for those living outside the U.S.
- Some may have trouble using Uber and other dining credits
- You may be eligible for as high as 100,000 Membership Rewards® Points after you spend $6,000 in eligible purchases on your new Card in your first 6 months of Card Membership. Welcome offers vary and you may not be eligible for an offer. Apply to know if you’re approved and find out your exact welcome offer amount – all with no credit score impact. If you’re approved and choose to accept the Card, your score may be impacted.
- Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com.
- Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com.
- Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
- $120 Uber Cash on Gold: Add your Gold Card to your Uber account and get $10 in Uber Cash each month to use on orders and rides in the U.S. when you select an American Express Card for your transaction. That’s up to $120 Uber Cash annually. Plus, after using your Uber Cash, use your Card to earn 4X Membership Rewards® points for Uber Eats purchases made with restaurants or U.S. supermarkets. Point caps and terms apply.
- $84 Dunkin' Credit: With the $84 Dunkin' Credit, you can earn up to $7 in monthly statement credits after you enroll and pay with the American Express® Gold Card at U.S. Dunkin' locations. Enrollment is required to receive this benefit.
- $100 Resy Credit: Get up to $100 in statement credits each calendar year after you pay with the American Express® Gold Card to dine at U.S. Resy restaurants or make other eligible Resy purchases. That's up to $50 in statement credits semi-annually. Enrollment required.
- $120 Dining Credit: Satisfy your cravings, sweet or savory, with the $120 Dining Credit. Earn up to $10 in statement credits monthly when you pay with the American Express® Gold Card at Grubhub, The Cheesecake Factory, Goldbelly, Wine.com, and Five Guys. Enrollment required.
- Explore over 1,000 upscale hotels worldwide with The Hotel Collection and receive a $100 credit towards eligible charges* with every booking of two nights or more through AmexTravel.com. *Eligible charges vary by property.
- No Foreign Transaction Fees.
- Annual Fee is $325.
- Terms Apply.
Rewards Rate
| 4X | Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 4X | Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 3X | Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com. |
| 2X | Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com. |
| 1X | Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases. |
Intro Offer
You may be eligible for as high as 100,000 Membership Rewards® Points after spending $6,000 in eligible purchases on your new Card in your first 6 months of Membership. Welcome offers vary and you may not be eligible for an offer.As High As 100,000 points. Find Out Your Offer.Annual Fee
$325Recommended Credit
Credit ranges are a variation of FICO® Score 8, one of many types of credit scores lenders may use when considering your credit card application.Excellent to Good
Why We Chose It
There’s a lot to love about the Amex Gold. It’s a fan favorite thanks to its fantastic bonus-earning rates at restaurants worldwide and at U.S. supermarkets. If you’re hitting the skies soon, you’ll also earn bonus Membership Rewards points on travel. Paired with up to $120 in Uber Cash annually (for U.S. Uber rides or Uber Eats orders, card must be added to Uber app and you can redeem with any Amex card), up to $120 in annual dining statement credits to be used with eligible partners, an up to $84 Dunkin’ credit each year at U.S. Dunkin Donuts and an up to $100 Resy credit annually, there’s no reason that foodies shouldn’t add the Amex Gold to their wallet. These benefits alone are worth more than $400, which offsets the $325 annual fee on the Amex Gold card. Enrollment is required for select benefits. (Partner offer)Pros
- 4 points per dollar spent on dining at restaurants worldwide and U.S. supermarkets (on the first $50,000 in purchases per calendar year; then 1 point per dollar spent thereafter and $25,000 in purchases per calendar year; then 1 point per dollar spent thereafter, respectively)
- 3 points per dollar spent on flights booked directly with the airline or with amextravel.com
- Packed with credits foodies will enjoy
- Solid welcome bonus
Cons
- Not as useful for those living outside the U.S.
- Some may have trouble using Uber and other dining credits
- You may be eligible for as high as 100,000 Membership Rewards® Points after you spend $6,000 in eligible purchases on your new Card in your first 6 months of Card Membership. Welcome offers vary and you may not be eligible for an offer. Apply to know if you’re approved and find out your exact welcome offer amount – all with no credit score impact. If you’re approved and choose to accept the Card, your score may be impacted.
- Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com.
- Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com.
- Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
- $120 Uber Cash on Gold: Add your Gold Card to your Uber account and get $10 in Uber Cash each month to use on orders and rides in the U.S. when you select an American Express Card for your transaction. That’s up to $120 Uber Cash annually. Plus, after using your Uber Cash, use your Card to earn 4X Membership Rewards® points for Uber Eats purchases made with restaurants or U.S. supermarkets. Point caps and terms apply.
- $84 Dunkin' Credit: With the $84 Dunkin' Credit, you can earn up to $7 in monthly statement credits after you enroll and pay with the American Express® Gold Card at U.S. Dunkin' locations. Enrollment is required to receive this benefit.
- $100 Resy Credit: Get up to $100 in statement credits each calendar year after you pay with the American Express® Gold Card to dine at U.S. Resy restaurants or make other eligible Resy purchases. That's up to $50 in statement credits semi-annually. Enrollment required.
- $120 Dining Credit: Satisfy your cravings, sweet or savory, with the $120 Dining Credit. Earn up to $10 in statement credits monthly when you pay with the American Express® Gold Card at Grubhub, The Cheesecake Factory, Goldbelly, Wine.com, and Five Guys. Enrollment required.
- Explore over 1,000 upscale hotels worldwide with The Hotel Collection and receive a $100 credit towards eligible charges* with every booking of two nights or more through AmexTravel.com. *Eligible charges vary by property.
- No Foreign Transaction Fees.
- Annual Fee is $325.
- Terms Apply.