We don’t need to tell you that over the past year and a half the world has changed. A lot. And when the world shifted with the pandemic, so did how we work. Boundaries blurred. Your sitting room or bedroom became your office. Your kitchen now equals your pop-up meeting room. You saw more of your partner, housemate, kids and cat (who isn’t as good at water cooler chat).
And with many people still working from home, switching off is increasingly difficult, especially with apps like Zoom meaning meetings are just a click away – wherever you are in the world.
Whether you’re still WFH or back in the office, there’s that little matter of annual leave building up – and everyone deserves a break, (even when it’s still not all that straightforward to travel and physically leave it all behind you).
All the stats are in favour of taking a holiday, too, with vacations proven to improve productivity and increase sleep quality.
A 2018 study by the American Psychological Association states that vacations reduce stress by “removing people from the activities and environments that they associate with stress and anxiety”.
“Going on holiday can give you a fresh wave of motivation and the strength to keep your life moving forward when you return,” says Sneha John, Clinical Psychologist, Medcare Camali Clinic Child & Adult Mental Health.
“It reduces stress levels, boosts the immune system and reduces the risk of depression and memory related concerns.”
Even something as simple as switching on an out-of-office can even improve our sleep.
“When keeping a dedicated switch off time for work, sleep patterns may also begin to improve as our natural circadian rhythms take over bed time and wake time,” adds John.
“Extended periods of work without taking time off on a daily basis or resting during weekend can lead to burnout. By letting go of stressors, the body is able to rejuvenate and return to its healthier state.”
Sounding uncomfortably familiar? Here’s how to out-of-office effectively – even if you can see your office from your sunbed.
Ready? Out-of-office: on.
1 Switch on your out-of-office – and stick to it
The time has come. You’ve sent the handover, bid farewell to your colleagues (be it one day or two weeks). It’s time to push the button. Literally. Switch on that out-of-office, you know you want to. Don’t you?
“Ultimately, we can use an out-of-office to set a boundary, but it is only a boundary if we stick to it,” says Dr Sarah Rasmi CDA-licensed psychologist and managing director of Thrive Wellbeing Centre.
“Responding to emails sends a signal that our boundary is porous rather than firm, which can work in some situations and be maladaptive in others. An out-of-office sends a clear message to the receiver that you are unavailable (or less available, at least). As a result, they become aware that you will be less responsive than usual, which can reduce the pressure that you feel during your time off.”
Rasmi adds that “assertively communicating our needs” helps. i.e. just because you won’t out of wi-fi access on a desert island sipping a mixed drink doesn’t mean you have to be available 24/7.
She adds: “We can say something like: ‘I will be on leave next week and will have limited access to email. Please contact me in emergency situations only’. Many people struggle to be clear because they are afraid to come across as rigid. Plus these fears can be exacerbated in precarious economic conditions, like the ones we have been facing during the COVID-19 pandemic.
“But being readily and consistently available during leave means that we miss out on the opportunity to recharge.”
Mindset and performance coach Denis Murphy agrees, and thinks of switching your out-of-office on as a having an “unexpected mini break you didn’t realise you needed”.
He adds: “It is like turning the notifications off on your phone, it gives you a much needed dopamine break so you are able to focus on and get other tasks done.”
2 Turn off your phone
Talking of which… how many times a day do you check your phone? Whether it’s a quick scroll through Insta, replying to that WhatsApp group or updating your TikTok / Facebook account, it’s likely you’re racking up the screen time. Even if you’re reading news stories or phoning your Mum – you’re still one click away from checking your email or replying that “essential” message from your colleague.
“For a ‘break’ to truly be restorative we need to rest the mind and body,” says Dr Saliha Afridi, clinical psychologist and managing director of The Lighthouse. “However when most of us are ‘taking a break’ we do not step away from our smartphones, email or social media. This creates a stream of constant information and leaves residual noise which leaves us unrested and overwhelmed even after long weekends or holidays. Thoughts associated with the contents of the email or the IG post will linger long after you look away from phone. For you to truly allow your brain to rest, turn off the phone.”
Go on, we dare you.
3 Practise self-care
Self-care is a buzzword at the moment, but it’s an important tool to help unwind – whether that’s curling up with a good book and a cup of tea, lying by the pool, working out at the gym, playing a round of golf, getting a facial or having coffee and cake with a friend. Ultimately – it’s about taking a small amount of time for you, away from work, kids, pets – everything.
“You have to nourish yourself – physically, mentally, energetically, and creatively – to flourish in the things that you do,” says Soniyaa Kiran Punjabi, founder of Illuminations Wellbeing Centre.
“My daily self-reflective practice has provided me with life-transforming benefits,” she says. “It’s how I completely disconnect from external chaos whether at home or on a holiday.”
Nancy Zabaneh, health and wellness guru and speaker for Flow Talks Series advises taking some time each day to focus on yourself, such as a beach walk. “Sunset hour is one of my favourite times of day – a time that I use to allow for the day’s concerns to be released,” she says. “Try it for yourself – and stick to it.”
4 Seek solitude
We’re currently surrounded by other people’s thoughts and opinions, whether physically or via social media. Feeling overwhelmed? It’s time to go it alone.
“In times long ago, solitude was considered complete withdrawal from the noise of the external world to make contact with the voice within,” says Dr Afridi. “Prophets and philosophers went into caves, deserts, or cabins to connect with themselves — this is where they would reach enlightenment.
“So turn off the phone, put away the books, and truly be in the company of yourself. You may be surprised (or not) at how slowly time passes and how you connect with parts of yourself that typically get drowned out in the noise of today’s’ world.”
5 Do some exercise
Movement is an excellent way to unwind – as we’re constantly told – but motivation isn’t always easy. But the benefits are massive, so treat yourself to some new active wear and get on the bike, treadmill or in the pool. Plus that extra 20-minutes ticks the solitude box – two birds, one stone.
“Regular aerobic exercise evokes considerable change in the body, the metabolism, the heart, and the mood,” says Zabaneh. “Exercise can both energise and relax us, plus it reduces stress hormones such as cortisol and adrenaline while stimulating the production of endorphins.”
Not in the mood for breaking a sweat? Try meditation (stick with us). It can induce a relaxation response that helps to decrease metabolism, lower blood pressure, improve heart rate, breathing and brain waves.
Zabaneh adds: “Dedicating a space or corner in your home to mindfulness practises that help you relax can be enormously beneficial. Set up a table or a shelf with photographs of loved ones or anything that reminds you of your soul identity. Spend time there feeling gratitude, breathing consciously, or chanting your favourite mantra.”
6 Deal with work “emergencies” effectively
You know the feeling. That dreaded WhatsApp ping that you can’t escape.
“The first step is to ask yourself if it really is an emergency,” advises Dr Rasmi. “Most of the time, it won’t be. If it is, then ask yourself if you can delegate it so that you can stay relatively undisturbed during your leave. If you can, do it. If you can’t (which is sometimes the case), then address it and go back to holiday.”
But the key is putting a strategy in place before you leave the office.
“If your company does not have a clear policy regarding taking calls during vacation, it may be helpful to clarify this with your HR team,” says Sneha John. “Moreover, think about your process for dealing with emergencies. A phone call can be more effective than back and forth emails, this can help you to determine how serious the problem is and what you need to do to fix it. In most cases your colleagues can be prepared well in advance to handle an emergency situation while you are away.”
Murphy adds that it’s also important to give off the right signals. “If you have a need to control matters, or have a case of FOMO, then whatever you say to your colleague will be infused with ‘call me anytime’ energy.”
7 Reconnect with nature
Nature is the master healer and regenerator – and with so much beauty around us, it’s time to take advantage of that – whether it’s a drive to the desert, early morning stroll around the Love Lakes or splashing around in the sea.
“Making direct physical contact with the electrons on the surface of the Earth (walking barefoot or submerging in natural body of water) is an effective strategy against chronic stress, inflammation, pain, poor sleep, and many common health disorders, including cardiovascular disease,” says Dr Afridi.
Barefoot running might be better left until the Christmas hols, but you get the gist.
8 Make your home feel like home again (not your office)
Kitchen table used more for your laptop than eating over the past year? It’s time to reclaim your home life. Sneha John, Clinical Psychologist, Medcare Camali Clinic Child & Adult Mental Health, reminds us that for many of us who work from home, detaching from work while you are vacationing at home can be tricky. The solution to this? Spend time away from gadgets and removing any visual cues that remind you of work.
“It is natural to have thoughts about work while being on holiday especially while you are at home,” she says. “But doing activities that help you engage in a state of flow can be rewarding. For example, gardening, cooking with kids or engaging DIY activities for the home.”
9 Make plans
… And on that note, it’s time to start making plans. Being at home doesn’t mean you have to just sit around your house. Not travelling for a holiday means no stress of getting to flights on time, changing currency, packing cases, handling airport stopovers with kids, being in a different country and not speaking the language – the list goes on. In other words, staycationing is a stress buster.
And if you’re at home it’s time to plan stuff to do. Pick out a new summer bestseller to read by the pool (or on your sofa). Watch a movie that satisfies any wanderlust. Bingewatch that series you’ve been meaning to see for ages. Check out a gallery. Slather on the factor 50 and head to the pool. Make a special meal and pretend you’re on hols – a tapas night paired with Spanish grape or a pizza making party with the kids. Fun, and no airfare. Bonus.
10 Take a holiday, mentally
We know, easier said than done. For many people switching off just isn’t than simple (hello, overthinking). Somtimes even listening to Matthew McConaughey on the Calm app can’t soothe those whirring thoughts.
According to Sneha John the key to mental rest is asking yourself what could help you destress, what really distracts you and how long it takes you to unwind.
“Before you leave for vacation make sure everything is done so you don’t have anything nagging at you in the back of your mind,” she adds. “Letting go of guilt-provoking thoughts such as ‘I must be there for my colleagues’ can do wonders.”
Start by writing down different things that have been on your mind, beginning with most stressful to least.
“Visualising a stress-free place can help shift your focus away from the stress. The focus of this exercise could be to release tension and stress through the power of our breath. You may even set a small list of things you would like to try or a new skill you would like to learn while being on holiday. It is important to find and do things you enjoy beyond work. Holidays can be a great place to discover yourself.”
Sounds simple? Give it a go.
What about work/life balance?
Dr Rasmi
“I don’t think it’s possible for work and life to be perfectly balanced. In fact, seeking that balance can actually create even more stress.
I prefer to focus on quality-of-life.
We can do this by constantly checking in with what we need and recalibrating accordingly.”
Denis Murphy
“I prefer to call it a ‘work/life rhythm’ because there is a natural ebb and flow to life. Sometimes we work a lot, sometimes we play a lot, and sometimes it is somewhere in the middle. When we see it as a rhythm of life, we don’t feel so guilty when we are doing more of one than the other.”
Sneha John
“Work/life balance is a lifestyle. It can start with creating mental boundaries to your schedule where you actually log off work at the intended time every day. Psychologically, a work/life balance is linked to improved memory, resilience, optimism, job satisfaction and psychological flexibility.”
Soniyaa Kiran Punjabi
“Research has shown that a good work/life balance has numerous positive effects, including less stress, a lower risk of burnout, and a greater sense of well-being. Our body is designed to face stress for short periods of time only. When we repeatedly put through stressful situations, we can feel ill-at-ease.”
The importance of a proper break – from the experts
Dr Sarah Rasmi
CDA-licensed psychologist and managing director of Thrive Wellbeing Centre
“There are so many ways that we can take care of ourselves. I suggest tapping into what we need in that moment – whether it is looking after our bodies; feeling, expressing, or managing our emotions; staying connected to other people; connecting with something bigger than ourselves; or learning and developing. Once you identify what you need, give yourself permission to pursue it – even if it’s just for a few moments.”
Nancy Zabaneh
Health and wellness guru
“Sometimes we overextend ourselves and do not even realise it, ignoring our bodies or unconsciously choosing activities that deplete us of vital energy. We often feel unworthy of a break and push ourselves further into burnout. This compromises our ability to create impact and engage in meaningful work.”
Denis Murphy
Mindset and performance coach
“It is often an illusion to think disconnecting and taking a break needs to be ‘relaxing’. This means, we often think about doing ‘nothing’. Of course this is great at times, but this can also be the very time we think about all the things that stress us out. It is a cliché but if doing physical activity or getting into nature are options then do this. If not, then reigniting old creative pursuits or starting new ones is a great way to feel like you are taking a proper break.”
Soniyaa Kiran Punjabi
Founder of Illuminations Wellbeing Centre
“In 2021, more than ever, we must take care of our mental health. Numerous studies have shown that the pandemic and global events have taken a toll on so many people, and anxiety and stress levels are on the rise. Like they say
‘an empty lantern provides no light’, self-care is the fuel that allows your light to shine brightly.”
