1 – Vacation Starts at Your Front Door
Transitioning from work mode to destress mode must start at the front door of your home:
Try this simple exercise to set your intention for vacation:
As you leave your home, close the door behind you, and pause there for a moment. With your back to the door, close your eyes for a moment and visualize all your worries being left behind you, inside the house. The only thing that lies ahead is the gift of time off. Take 3 deep breaths of fresh air and take one step forward, creating space between you and the door that separates you from your worries in the home. Now, walk towards your destination, and in your mind’s eye, notice that all your stressors are left in your home.
Ask yourself: What’s Different? Do you notice lightness somewhere inside, perhaps a “fresh feeling” washing over you, or something else? Take what’s helpful with you as your vacation has already begun!
2 – Disconnect to Connect
We attach so much of ourselves to external objects and forces because sometimes focusing on others is easier than addressing our wants and needs. To reap the benefits of your vacation, create distance between yourself and those external forces. Here are the main energy siphons that I recommend disconnecting from while on vacation:
Technology
Turn off your phone and any other technology that pulls your attention away from being in the now. Anything that may be a source of anxiety, including any triggering conversations, emails, or reminders, inhibit your ability to disconnect and relax.
Support Back Home
- Have a proxy in your absence, ready to fill in when people need to get a hold of you
- Set an “Out of Office” email, redirecting people to your proxy
- Leave an emergency number with your proxies—one proxy for work, one for personal — to reach you if necessary
*If you cannot fully disconnect from work, set strict boundaries – Example: “I will only check/answer emails at 8 am and/or 9 pm for 5 minutes.”
Everyday Responsibilities
Agree with those around you to press pause on any conversations that cause stress – For example, finances, bills, family matters, or health. Doing so will help you disconnect from these stressors and reconnect with yourself and the loved ones you’re with.
3 – Un-schedule Your Time
Are you that person who loves making color-coated itineraries and lists? That’s amazing! But feeling pressured to adhere to a strict itinerary might cause your system to feel more unsettled than it was before your vacation. Be intentional with your time. If you want to attend special events or activities that require planning or a schedule, then try to employ a 2:1 rule – 2 days for planned events/activities followed by 1 day of rest, then repeat. A great first step you can take is turning off your alarms. Allow your body to guide you through what it needs during your time away.
Interested in more ways to destress during your next vacation? Try my free guided meditation, “Regulating the Nervous System (Voo Breathing Method),” or any other recordings you’ll find on Insight Timer or Spotify.
Stay true to you,
xo,
Rebecca A. Ward, LMFT, SEP, PCC
Founder, the Iris Institute
Published Author | Licensed Therapist | Executive Coach