The Transformative Power of Vacations

Join us September 19th! Sign up at psychope.com/roadtrip

Tune in to our latest summer vibe type of episode. Today we’ll explore a variety of science-backed mental health benefits we can get from taking a vacation. Plus, we’ll look at how you can still harness some of this vacation goodness even if you’re not planning a dream trip somewhere any time soon. We’ll also consider how crucial paid time off from work is for employees, but also how vacations are good for the companies who employee us, too.

Listen right here on the above podcast player! You can also select the share option on the above podcast player to find the PsycHope Self-Help Podcast on your favorite podcast directory. Be sure to follow the show so you can catch all the new episodes when they go live.

If you prefer to listen to podcasts on YouTube, then check out the PsycHope YouTube channel (link in the below video) where all of the podcast episodes can also be found. Be sure to subscribe to our channel while you’re there!

Keep scrolling for the full transcript in case you want to dive into the details!

Hello and welcome! You’re listening to the PsycHope Self-Help Podcast: A space for women where psychology illuminates paths to healing, hope, and personal growth. I’m Dr. Jennifer McManus, a clinical psychologist and I’ll be your host. Each episode, we’ll explore a different way to use psychology to enhance emotional wellness. Hope you enjoy the show!

It’s episode 39! As promised, we’re back with another fun, summer vibe type of episode. Today we’re going to focus on the importance of taking vacations. And, the timing is perfect because this episode will be coming out right around Labor Day! I think most of us would agree that vacations are mood lifting experiences. On today’s episode we’ll explore a variety of science-backed mental health benefits we can get from taking a vacation. Plus, we’ll look at how you can still harness some of this vacation goodness even if you’re not planning a dream trip somewhere any time soon. We’ll also consider how crucial paid time off from work is for employees, but also how vacations are good for the companies who employee us, too.

Before diving into the science behind all the mental health benefits of vacations, and of course providing some practical self-care tips, I want to jump ahead just a little bit and highlight one particular finding. That is, research has shown that creativity is often enhanced when we’re on vacation. So, a little self disclosure here, I find it quite fitting that the topic for this episode came to me while I was hiking in the beautiful Green Mountains of VT. Of course, I was away from my laptop where I usually type up episode ideas, but I did have my phone with me. So, I was sure to do a quick voice memo to capture all the fun ideas that were coming to me in the peaceful, natural mountain vacation environment that sparked the ah ha moment for the topic of this episode.

As my hike continued, I became even more inspired and excited to put this episode together for you. Then, I have to admit, I had a moment of a little chuckle when I recalled the movie, “What About Bob?” and how the psychiatrist told one of his patients to “take a vacation from his problems."

Have you ever seen that movie? It’s a comedy classic from the early '90s starring Bill Murray and Richard Dreyfuss. Bill Murray played Bob Wiley, a patient of psychiatrist Dr. Leo Marvin, who was played by Richard Dreyfuss.

Dr. Marvin gave Bob some interesting advice. He told Bob to take a "vacation from his problems," to temporarily set aside his worries by mentally taking a break. Sounds simple enough, right? But if you remember Bob’s character, which could be described as highly neurotic, then you know he took this advice to heart in a way that only Bob could. He started repeating this advice like a mantra—“Take a vacation from your problems, take a vacation from your problems!”—and it actually helped him for a while. The humor of the movie, of course, is that Bob ends up crashing Dr. Marvin’s actual family vacation, leading to some pretty funny moments for us viewers, but not so much for Dr. Marvin.

Now, while we can laugh at Bob’s antics, there really is some wisdom in the fictional Dr. Marvin’s advice. The idea of taking a mental break, or a "vacation," from your stress and anxiety is something from which we could all benefit.

So, let’s start our exploration of why taking a vacation—whether it’s a real one or a mental one—can be a powerful tool for stress relief and enhancing emotional wellness.

Let’s start with the real deal: an actual vacation. When was the last time you truly unplugged, packed your bags, and did your best to leave your worries behind, even if just for a few days? Taking a vacation is not just a luxury; it’s a necessity for our mental health.

And here’s why: When we step away from our daily routines, we give our minds and bodies a chance to reset. One way vacations reduce stress is by lowering cortisol levels. Cortisol is the stress hormone that can wreak havoc on our system when it’s constantly elevated. By taking a break, we allow our bodies to return to a state of balance.

So, a little more about the science behind all this, a Cortisol Reduction Study published in the journal of Psychosomatic Medicine examined the effects of taking vacations on cortisol levels, a key biomarker of stress. Cortisol is a hormone released by the adrenal glands in response to stress. Chronic elevation of cortisol is associated with a range of negative health outcomes, like hypertension, immune dysfunction, and metabolic problems.

This particular study found that participants experienced significant reductions in cortisol levels during their vacations, with levels remaining lower shortly after returning to work, too. This suggests that the vacation provided a temporary "reset" for the body’s stress response.

While cortisol levels generally returned to baseline within a few weeks after going back to work, the immediate benefits highlight the importance of regular vacations for managing stress and promoting long-term overall health.

Before moving on to additional mental health benefits of taking a vacation, a quick little side note here about research involving biomarkers. In this case, cortisol is a biomarker of stress. Biomarkers are invaluable in psychological research because they provide objective, quantifiable data that enhance our understanding of the complex interactions between the mind and body. They offer insights into the biological bases behind psychological processes, help in predicting outcomes, and allow for the monitoring of treatment effectiveness. By integrating biomarkers with traditional psychological measures (which are often self-report and subjective), researchers can achieve a more comprehensive and accurate understanding of mental health.

So, returning now to all that mental health goodness we can get from vacations: The anticipation of a vacation alone can boost our happiness. Just knowing that a break is coming up can make the daily grind feel more bearable. And, once you’re actually on vacation, the benefits multiply. You’re not just escaping; you’re rejuvenating. You come back with a fresh perspective, increased creativity, and a renewed sense of purpose.

A little more about these positive mood changes: Research in The Journal of Positive Psychology showed that vacations lead to increased feelings of happiness and satisfaction that can last for weeks after the trip, contributing to an overall improvement in mood.

As for that increase in creativity, a study from The Academy of Management Journal found that exposure to different cultures and new environments during vacations can enhance creativity and cognitive flexibility. This is because new experiences can stimulate different ways of thinking and problem-solving.

There are also some interesting findings related to improved sleep when on vacation. Sleep is such an important factor when it comes to managing stress and enhancing our well-being. If we’re getting enough sleep, it can be like a superpower and help us navigate the challenges of the next day. If we’re not getting enough sleep though, it’s like how kryptonite was to super man and can leave us vulnerable to difficult emotions like anxiety and irritability.

A study published in Sleep found that vacations can lead to improved sleep patterns, including longer sleep duration and better sleep quality. Also, research published in Psychoneuroendocrinology showed that vacations help in restoring healthy sleep patterns, particularly for those who suffer from chronic stress and insomnia.

Vacations also provide us with opportunities for increased mindfulness and presence. A study in the Journal of Travel Research indicated that vacations can increase mindfulness, particularly when we engage in activities that require our full attention, like hiking, meditation, or exploring new places. These opportunities for mindfulness contribute to greater psychological well-being. If you’re interested in learning more about the mental health benefits of practicing mindfulness, then checkout episode 20 of this podcast, the PsycHope Self-Help Podcast – the title of that episode is Exploring the Psychological Benefits of Mindfulness for Stress and Anxiety.

Increased physical activity, which we often do more of when on vacation, remember my earlier anecdote of hiking in the mountains of Vermont for example, is also linked to improved mental health. If you’re interested in learning more about the connection between physical exercise and mental health, you can check out episode 19 of this podcast, which was a Deep Dive into the Psychological Benefits of Physical Exercise.

So these findings, which are just a few examples of many studies on the psychological benefits of taking vacations, illustrate that the benefits of taking vacations are not just anecdotal but are supported by a growing body of scientific evidence. Regularly taking time off can be a crucial part of maintaining mental and physical health (because it’s all connected) leading to a happier, healthier, and more balanced life.

But what if you can’t take a full-fledged vacation right now? Maybe you’re in the middle of a big project, or perhaps finances are tight. That’s when we can draw on a particular coping skill from Dialectical Behavior Therapy, often shortened to DBT, called, you guessed it, the Vacation Skill.

This skill doesn’t require plane tickets or time off work. This skill is all about taking a brief, mental vacation—a quick diversion from whatever may be stressful at that given moment that you can do right where you are.

So, what are some examples of mini-mental vacations? Well, you could take a 10-minute walk outside, find a quiet corner to close your eyes and imagine yourself in one of your most favorite peaceful places, or engage in a soothing activity like listening to music or practicing deep calm breathing. These short mental breaks can help you reset and return to your work with a clearer mind and less emotional intensity.

The DBT: Vacation skill is accessible anytime, anywhere. It’s a tool for managing work stress or stress in general when a real vacation isn’t on the horizon. While these mental vacations are incredibly helpful, they don’t replace the deep benefits of actually taking time off though, which brings us to the next point.

This is something every employer needs to hear: allowing and encouraging employees to take vacations isn’t just good for them—it’s good for your business, too. When employees return from vacation, they’re often more productive, more creative, and more focused. Their stress levels are lower, their mood is improved, and they’re less likely to burn out. This means fewer sick days, fewer mistakes, and higher overall efficiency. Not to mention, a well-rested employee is a happier employee, which contributes to a positive work culture and higher job satisfaction.

For employers, this translates into better retention rates and a more engaged workforce. Encouraging vacations can also reduce healthcare costs by preventing the physical and mental health issues that arise from chronic stress.

But what if you’re self-employed or an entrepreneur? I know firsthand how challenging it can be to step away from your business, especially when you’re wearing all the hats. But trust me, the same principles apply. In fact, taking a break can be even more critical when you’re the one in charge. You need that time to recharge, to step back, see the bigger picture, and come back with fresh ideas and renewed energy.

For entrepreneurs, a vacation isn’t just about rest; it’s about sustainability. You’re the driving force of your business, and if you exhaust yourself, everything comes to a halt. So, whether it’s a week at the beach or a long weekend unplugged from your devices, make it a priority to give yourself that time.

So, whether you’re planning a trip to the mountains, taking a mental vacation at your desk, or just giving yourself permission to step away from work for a bit, remember: You need to take a vacation. It’s not about escaping your problems; it’s about giving your mind, body, and spirit the rest and rejuvenation they need to thrive.

And as we’ve discussed today, the benefits of taking a vacation extend far beyond just feeling good in the moment. They make you more productive, more creative, and ultimately, more fulfilled in both your personal and professional lives.

Now, we all know that summer is the time we’re most likely to hit the road, take that much-needed vacation, and while we’re at it, finally engage in some of the self-care we crave. But what happens when the summer ends, and the hustle of fall takes over? How do we keep that vacation mindset alive?

That’s where the Self Care Road Trip Audio Summit sponsored by the PsycHope Self-Help Podcast comes in! Designed specifically for ambitious women just like you, this summit is all about carrying the carefree days of summer into the busier months ahead.

Our summit is a virtual road trip across the country, where you’ll hear from caring experts with professional backgrounds in psychology, counseling, coaching, health, and spirituality. You’ll get to hear their unique insights on self-care.

These interviews will drop in a private podcast on September 19th, just in time for the last days of summer. You can binge these interviews during your final summer travel plans or as you ease back into your routine to discover practical tips for prioritizing self-care, even when life gets hectic. Because just like taking a vacation, regular self-care isn’t a luxury—it’s a necessity.

So why not extend that vacation mindset? Let’s make self-care a year-round practice.

Ready to hit the road with us? Register now for the Self Care Road Trip Audio Summit and keep that summer vibe alive, no matter the season. Just head on over to psychope.com/roadtrip to reserve your spot for September 19th! Or, just follow the link in the show notes.  

Well, that’s going to wind us down for today’s episode. I hope you’ll take this as your sign to plan that next vacation, whether it’s a real getaway or just a brief mental break. Much peace till next time!

Show Notes

Episode 39, originally published on August 31, 2024.

Self-Care Road Trip Audio Summit

You can register right here: psychope.com/roadtrip

Disclaimer

The information shared on the PsycHope Self-Help podcast does not constitute professional help nor is it a substitute for professional help. If you think you might benefit from more than self-help, here are some helpful resources:

Find a therapist:

Psychology Today, directory for locating a psychotherapist. More details here: https://www.psychologytoday.com/

Mental health crisis resources:

Suicide Prevention Hotline: call or text 988

Crisis text line: text HOME to 741741 to connect with a Crisis Counselor for any emotional crisis