How to Make the Most of Your Vacation

Not all vacations are equally beneficial. Learn how to make the most of yours.

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More than half of Americans don’t use all their paid time off. Among those who use it, only a fraction go on actual trips to see different parts of the United States, according to the U.S. Travel Association, a nonprofit representing the travel industry.

This reluctance to schedule time for vacation could stem from the stress associated with planning and the vacation itself. Although some vacations can promote relaxation and rejuvenation, others can leave you feeling frazzled and exhausted.

A recent study by University of Georgia researchers may offer some solutions, identifying several factors that can make a vacation less stressful and more enjoyable.

Since vacations can have a few pitfalls along with their many positives, it is helpful to know how to avoid the negatives and maximize the benefits.

Vacation Wellness Benefits

Vacations have the potential to provide physical, mental, and emotional health benefits, so think of them as investments that can pay off handsomely.

The meta-analysis, published in the Journal of Applied Psychology, found that vacations boost employee well-being more than previously thought, and the benefits can last for a while after returning home.

“Job demands and job stress are on the rise,” lead study author Ryan Grant, a doctoral candidate at the University of Georgia, said in a statement. “But people think that they can’t take time off because they don’t want to look bad or lose out on an opportunity for promotion. We think working more is better, but we actually perform better by taking care of ourselves. We need to break up these intense periods of work with intense periods of rest and recuperation.”

Taking a vacation is not just about getting away; it is one of the best things you can do for your overall health, according to Dr. Harold Hong, a board-certified psychiatrist and medical director at New Waters Recovery.

“Physically, vacations help lower stress, improve heart health, and give your body a much-needed break from the demands of daily life,” he told The Epoch Times in an email. “Mentally, stepping away from routines can clear your mind, boost creativity, and help you return with better focus and energy. Emotionally, these breaks strengthen relationships, improve mood, and create space for joy, whether that is through adventure, relaxation, or simply spending time doing what makes you happy.”

Disengage for Benefits

The study noted that employees who disengaged from their work during a vacation experienced the most improvement in well-being.

“If you’re not at work but you’re thinking about work on vacation, you might as well be at the office,” Grant said in the statement. “Vacations are one of the few opportunities we get to fully just disconnect from work.”

Not having contact with work is critical, according to Brooks B. Gump, professor of public health at Syracuse University. In an email to The Epoch Times, he advised leaving your computer and phone at home so you can fully disengage.

“We didn’t always have the ability to communicate with people on demand,“ he said. ”The idea is that vacations must remove potential stress to the fullest extent possible. This chronic vigilance for stressors and threats may drive much of increased cardiovascular (heart and blood vessels) risk that stem from not taking regular breaks from work.”

Gump noted that because cardiovascular disease develops over time, stress-buffering measures that precede and follow vacations are also necessary.

Participate in Physical Activities

According to the meta-analysis, engaging in physical activities during a vacation results in higher levels of restoration. This can take many forms, including simple pursuits such as walking, sports, swimming, and dancing.

“Basically anything that gets your heart rate up is a good option,” Grant noted in the statement.

“Plus, a lot of physical activities you’re doing on vacation, like snorkeling for example, are physical. So they’re giving you the physiological and mental health benefits. But they’re also unique opportunities for these really positive experiences that you probably don’t get in your everyday life.”

Decompress Before and After

The study found that more extended vacations offered more considerable benefits over the long term. However, once employees return to work after an extended time, they can feel more of a decline in their well-being.

After experiencing all the pleasures of a vacation, they may need time to adjust to their work routine. To offset this, the authors recommended allowing time to plan and pack before the vacation and taking an additional day or two off after coming home before returning to work.

“The stress of returning home, including catching up on work, dealing with an overflowing inbox, or returning to daily responsibilities, can make it feel like the vacation never happened,” Hong said. “This is why scheduling a buffer day before returning to your routine is helpful.”

Slow Your Roll

Although the very word “vacation” can trigger rapturous visions of fun and languor, reality doesn’t always align with these expectations. According to the Centers for Disease Control and Prevention, the stress involved in travel can lead to negative mood changes, including anxiety and depression, and can worsen existing mental health conditions.

Many people feel stressed after vacation because their trips can end up being more exhausting than relaxing, according to Sanam Hafeez, neuropsychologist and director of Comprehend the Mind. However, she told The Epoch Times in an email that it is possible to prevent this.

“Often, people over-schedule, packing their days with too many activities and trying to see or do everything they can, which leaves little time for actual relaxation,“ she said. ”This creates a sense of pressure, turning the vacation into more of a checklist than a chance to unwind. Instead of trying to do everything, choose a few key activities you want to experience.”

Hong agreed, suggesting that people incorporate time in their itinerary to slow down, whether that means enjoying a long breakfast, taking an afternoon nap, or spending time outdoors without an agenda.

“Travel fatigue also plays a role—long flights, dealing with time zones, and the logistics of navigating a new place can all take a toll on your energy levels. This is another reason to make time to enjoy the slower moments without feeling rushed,” Hafeez wrote.

Another issue is unrealistic expectations, which can contribute to stress; the pressure to make everything perfect or Instagram-worthy can take the fun out of enjoying the moment, she said. All of this can leave you mentally drained, making it hard to feel refreshed by the time you get home.

Financial stress may also contribute to returning home with lingering stress, Hong noted.

“If a vacation stretches your budget too thin, you may spend the entire trip worrying about money, which can cancel out the benefits of taking time off in the first place,” he said.

A study published in the Journal of Family and Economic Issues noted that financial worries are significantly linked to psychological distress. This type of stress is higher among people who are unemployed, are unmarried, do not own their own home, or earn low incomes. These individuals should be prudent about not overextending their budgets and finding free things to do, such as visiting parks or walking around downtown in some new locale.

A Vacation to Suit Your Needs

People may wonder what kind of vacations are the best, but this will vary with personality, temperament, interests, priorities, and energy levels. Although there are no one-size-fits-all vacations, Hong offered some guidance.

“It is important to choose activities that genuinely bring you joy,” he said. “Some people love adventure and thrive on exploring new places, while others recharge by relaxing at the beach. The best vacation is the one that matches your needs at that moment.”

Hong said not all vacations are created equal when it comes to stress relief. Nature-based trips, such as mountain getaways or visits to national parks, are likely to lower stress and improve mood. Spending time in nature can reduce cortisol (the body’s primary stress hormone) and promote overall well-being.

A study published in Behavioral Sciences found that spending time in locations with the highest levels of green spaces produced the most stress reduction. Nature settings may include wilderness areas, gardens, parks, and waterfronts.

Hong also noted that wellness retreats are a great option, especially for those looking to reset mentally and physically. For example, spa vacations can be deeply restorative, allowing you to focus on self-care without distractions.

Vacations are essential to maintaining overall health and well-being. Still, for a vacation to truly recharge you, it is essential to prioritize rest, balance activities, and disconnect from stressors, Hong said.

“Whether traveling somewhere new, spending time in nature, or simply taking a break from your daily routine, the key is to be present and unwind,“ he said. ”When done right, a vacation can leave you feeling refreshed, clear-headed, recharged, and ready to take on life with renewed energy.”