I need between seven and fourteen days to be able to really switch off from work and everyday life while on vacation. That's a pretty long time. Especially if the vacation only lasts a week. How long does it take for you? And what do you do on vacation to really switch off? Over time, I have tried various experiments to increase and speed up relaxation while traveling. My conclusion: Relaxing more quickly only works to a limited extent - but it works. In this article I will introduce you to useful tips and tricks on how you can avoid stress on vacation and successfully relax while traveling.

I recently experienced it myself on a beach vacation in Egypt - my very own Sunday neurosis. After spending the weeks before Vacation When I've worked all the way through, my mind and body are supposed to suddenly go from 100 to zero - or at least to 20. But our brains are simply not designed for that, as I discovered first hand. As soon as we arrived on our beach lounger, in the most wonderful sunshine under a palm tree that was gently swaying in the wind, I asked myself: what now?

And that's exactly the problem: If you always give 110 percent in everyday life and are fully involved, relaxing on vacation can feel like a crash landing. What am I doing here on my beach lounger now? was my first thought. Where is my smartphone - which I feel like I look at all day at home?

People who work hard in everyday life sometimes become a little helpless on vacation - and can even feel worse than in everyday life. Sunday neurosis That's what it's called. In this article you'll find out how I deal with it and how I now manage to relax on vacation in the shortest possible time.

Video – a short ten-minute meditation for vacation

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You can learn to let go on vacation

The best time to start your vacation is before the vacation. If we go on vacation on Sunday, I start relaxing on Friday after work. I packed my things during the week and am ready to go. On Friday and Saturday I can do sports and wellness, which is extremely relaxing. The connection to work can be loosened a little. Resolving comes from letting go – and ultimately my goal will be to let go of the work as best as possible.

I accept that the vacation begins now and I accept and allow myself to let go of the work I love.

Sascha Tegtmeyer

A first step can be to say to yourself after the last day of work: "I accept that the vacation begins now and I accept and allow myself to let go of the work I love." Repeat the sentence a few times and you will notice how the first relief sets in. The power of words.

If you would like to benefit from all of my expertise in relaxing on vacation, you can book a detailed coaching session with me that will help you switch off even better on vacation.

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This way I avoid stress on vacation and can relax when travelling

My personal experiences

I love my job. The blogging. The social media marketing. I love all the positive feedback from my readers. Yes, really. I love writing articles like this one and sharing my experiences with my readers. Writing is meaningful to me – I spend quite a bit of time doing it in my everyday life. And I love traveling - otherwise I wouldn't be passionate about it Travel Blog operate.

But the two are sometimes irreconcilable. When the next vacation comes around or the next trip begins, I get nervous because there are still so many articles on my list that I want to write. And I would actually have to postpone my vacation in order to meet all the deadlines for my clients' texts.

The closer the vacation gets, the higher my stress level rises. And if I'm not careful, my stress levels will be at their highest when the vacation starts. The typical Sunday neurosis. A phenomenon that occurs especially when you consider your work to be meaningful and really enjoy it.

Many people find it difficult to switch off on vacation

That's how it is for many people. They find it difficult to switch off. And it was precisely this problem that I observed in myself that motivated me to experiment with relaxing on vacation myself. I wanted to see how my relaxation developed on vacation and how long it would take until I was really relaxed. And I can tell you: relaxation on vacation doesn't happen overnight. It sets in slowly but steadily – if you let it. You have to keep reminding yourself: Travel is ideal for finding yourself again.

The stress level drops most significantly in the first three days of vacation

The result that I was able to observe was clear: in the first three days of vacation - assuming in Hotel If everything is as desired - the stress is reduced most noticeably for me. This is a process. The thoughts of work are still there. Occasionally I pick up my smartphone to take notes and write down ideas. But basically I have different thoughts. This works even better if you have the opportunity to bathe, swim or do some wellness work. Sanus per aquam – healing through water.

And the sun and warmth on vacation also helps. Sure, sun exposure is dangerous and you should put on good cream, but getting a little sun can brighten your mood and, for me, helps me relax a lot on vacation.

And thirdly, it helps to simply forget about the work you love. This works least when you're lying on a sun lounger because you then have too much time to think. My own experience is that the quickest way to get out of everyday life is to do something right from the start on your vacation - for example diving, snorkeling, hiking and anything that challenges your mind and body a little - i.e. you from everyday life distracts.

My own findings are also confirmed by a DAK study:

Those who had a good or very good rest on vacation were asked what particularly contributed to their recovery. A large majority of respondents (84%) say that the sun and nature have contributed to their recovery. For 73 percent it was the time with their family during their vacation, 70 percent mentioned the change of location and 69 percent the time they had for themselves. 65 percent of those surveyed reported that the loss of workload and 53 percent reported that exercise and sport had a positive effect on their recovery. Not using a cell phone or internet was mentioned by 32 percent of those surveyed.

DAK Holiday Report 2022

You can practice switching off on vacation

You have now learned what Sunday neurosis is and how I find relaxation on vacation. Of course, how you forget everyday life while on vacation is a very individual matter. But with a few tips and tricks you can certainly help your recovery while traveling.

Below I have put together some tips for you that can help you increase your relaxation even more on vacation. Some of them require some practice. And it's best to start doing this some time before your vacation, then your trip will begin as relaxed as on the beach.

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Relax on vacation and avoid stress while traveling - tips for more relaxation on vacation

Sustainable, deep recovery occurs when we let go of what stresses us. And we can let go best – and above all more quickly – when we are distracted by something that really brings us joy. You will only devote yourself to the work you love until something comes around the corner that captivates and captivates you even more.

Sitting on my beach lounger, I might think about what texts I still need to write. But when I'm diving and one School of dolphins When it came my way, I immediately forgot the lyrics. Just to make it clear.

Below I have put together my tips and recommendations to help you relax on vacation and avoid stress while traveling. Some of these points are self-explanatory, others require a little practice. But all of them can help you relax more quickly on vacation and find more rest when traveling.

1. Complete travel preparation on time

It can be a particularly big stress factor before your vacation if you... holiday planning and does not complete travel preparation on time. You probably have a lot to do in your everyday life and only get to packing shortly before departure. This often happens to us. However, you should start as early as possible.

If in doubt, pack your things the weekend before and find your documents such as your passport or insurance certificate. And check in online for your flight as early as possible - with some airlines this is now three days before departure. Then all you have to do is hand in your suitcase at the airport.

Try to have all travel arrangements completed two days before your vacation begins. Then you can use the time between the last day of work and departure for sport and wellness. This way you can start your vacation with a reduced stress level.

2. Choose a seat with more legroom on the plane

A small investment that particularly helps me to switch off when I start my vacation is a seat with more legroom. Particularly on short and medium-haul flights, you are now treated incredibly well on the plane. If you book a seat with more legroom, you can start relaxing on the plane. The same applies, of course, to flights in Premium Economy and Business Class. We recently paid just 35 euros per person each way for the upgrade – a real bargain.

3. Start with fun activities

What really helps me to switch off right at the start of my vacation is doing nice things. When you arrive at your holiday destination, you may first feel the need to lie down on your beach lounger and relax. But as we know, that is easier said than done. Then you calm down, but immediately have your work in your head again and think about what was left over from the last day of work. Or you play on your smartphone all the time because you're bored.

It is therefore better to start with a few nice activities on the first day. If you go snorkeling and immerse yourself in the colorful underwater world, go on a hike or explore the nearest city, you will quickly be distracted by the new, exciting impressions and quickly forget about the work you left behind at home.

4. Massages, wellness and spa

This is the ultimate booster for your relaxation and recovery on vacation. During your trip, treat yourself to as many massages, wellness and spa treatments as possible in the area or your accommodation.

After an hour-long massage I always feel like a new person. And I could do wellness with a whirlpool and sauna all day long anyway. In particular, the combination of all elements significantly increases your recovery.

5. Meditate

Meditation is much easier than you think. You sit down - optionally cross-legged, but that's not a must -, close your eyes and feel into your body. You let your thoughts come and go, feel your physical sensations and practice mindfulness. Whenever your mind wanders, you try to return to the here and now. Meditation can be explained in three sentences.

Start with ten minutes and increase your sessions as needed. You can also try the guided meditation I linked at the top of the article. Meditation will almost certainly help you have a much more relaxing vacation if you're committed to it.

6. Yoga or stretching

Yoga and meditation are often equated. But both are significantly different. While meditation stimulates the mind, yoga and stretching can help the body find new relaxation. If I find time, I sometimes stretch for a whole hour. Especially after hiking, running or other sporting activity, the tense muscles get back into shape.

7. Take trips to natural parks or secluded beaches

Excursions into nature are healing for the soul. Maybe you've heard of forest bathing before. People who spend at least half an hour a day in the forest live more stress-free and relaxed lives. But what the forest is at home is perhaps a beautiful beach or the tropical rainforest on vacation.

8. Relaxing activities like reading or painting

You see a lot of people on their beach lounger with a good book in their hand - or one E-Book Reader. And that's exactly what you can do best on your lounger by the sea. Sure, you could also watch your latest Netflix series on your smartphone. But it's better to read a good and exciting book.

There is a simple reason for this: as you read, the plot of the book is practically playing out in your mind's eye. Your creativity and visual thinking skills will be stimulated. New connections are created in the brain - even with books such as an exciting crime novel or thriller. And in this way you can also provide a lot of distraction that takes you away from everyday life and ensures more relaxation.

9. Daily exercise

When I'm on vacation, I try to fit in my physical workout alongside walks and all other activities. I prefer to go jogging in the area around my accommodation because this way I can explore my surroundings at the same time and definitely discover something new that I wouldn't have seen if I went for a walk.

10. Sleep

Never underestimate the power of a good night's sleep on vacation. I wish you the great luck of having a comfortable and cozy bed in your hotel room or accommodation - unfortunately that is not always the case. but it's not an excessive problem either. Try to use your vacation to get more sleep overall. Of course, this can be at night, but a little nap during the day is also ideal to boost your mood - for example on the beach or between sauna sessions in the wellness area.

11.Digital Detox

How addicted are you to your smartphone? I would answer this question with very addictive. I always have my phone in my hand, posting something or reading the news. But especially on vacation, the number one stress factor is reading and listening to the often frightening and threatening news Social Media to scroll. Unfortunately, the smartphone ensures that you will never be fully relaxed. Instead, you maintain a certain level of stress. That's why I can only tell you Digital detox recommend.

If possible, you try to avoid using your smartphone and maybe even lock it in the safe. You only use it for a very limited time and put it away as quickly as possible.

12. Spend time with loved ones and meet new people

It's easier to come into contact with other people on vacation. When everyone is a little relaxed and less stressed, it is often very easy to get to know each other. And that can also be very relaxing: new acquaintances and friendships can also help to distract from everyday life and reduce stress levels. In any case, it's good to spend time with your loved ones on vacation and while traveling - and, above all, to take this time for yourself.

More sensible ones holiday tipsYou can also find information that will help you relax better in an article by Spectrum. Some of the tips in this article are a bit unusual, but they are also clear and helpful.

relaxation techniques literature

Book your well-deserved vacation now!

Book your dream vacation now at favorable conditions on the renowned booking portal HolidayCheck – top rated by Stiftung Warentest (01/2024). Click and browse now!

Related Articles

Consciously seek relaxation on vacation and avoid stress factors when travelling

My conclusion

Relaxation on vacation always comes sooner or later. At least that's what I've had. But we can definitely influence how deep the relaxation is, how quickly the recovery comes and how long it lasts.

Activities and experiences on vacation are the most important way to really leave everyday life behind you.

Sascha Tegtmeyer

At this point we should perhaps remind ourselves once again that relaxation occurs when we let go of the stress factor or factors. The formulation is no coincidence: When we have let go of our stress factors, then we are relaxed. And that's exactly what we want on a vacation.

In order to let go of everyday life even more quickly, I have put together a whole series of tips and recommendations for you in this article, as well as my personal experience, to give you a short guide on how you can relax even faster and better. I think the bottom line - and this is my conclusion - you can say: activities and experiences on vacation are the most important way to really leave everyday life behind you.

You can lie on the beach lounger all day and let your thoughts revolve around the work you left behind. Or you experience something that makes you forget about work in no time. There are loads of studies that say that experiences promote relaxation more than just a beach vacation on a lounger. It’s up to you – the choice is yours.

Bibliography

1. forsa Society for Social Research and Statistical Analysis mbH (2022): DAK Vacation Report 2022: Representative survey on recreational value and health behavior of Germans on summer vacation, DAK, [online], https://www.dak.de/dak/download/report-2573798.pdf, [accessed 03 February 2023].
2. Grimm, Katharina: Vacation at last! How many days we need to recover - and save this feeling in everyday life. Stern.de, [online], https://www.stern.de/wirtschaft/job/endlich-urlaub–wie-viele-tage-wir-zum-erholen-brauchen-und-das-gefuehl-in-den-alltag-retten-8822568.html, [accessed 03 February 2023].
3. Nawijn J, Marchand MA, Veenhoven R et al. (2010): Vacationers happier, but most not happier after a vacation. Applied Research Quality of Life 5, 35–47 (2010). https://doi.org/10.1007/s11482-009-9091-9, [accessed 03 February 2023].

Avoid stress on vacation - how you can switch off successfully: Can you switch off well on vacation or are you perhaps even more stressed than at home? what do you do to relax Share your experiences in the comments.