Breaking away from the daily routine and turning off electronic devices are key to unplugging during summer vacation

Begoña Urien, a psychologist and professor in area Social and Organizational Psychology at the University of Begoña Urien, emphasizes the need to engage in activities that allow us to break out of our routine and enjoy quality time to unwind during summer vacation so we can return to work in the best possible condition. She also adds that it’s important to distance ourselves, as much as possible, from cell phones, laptops, and any device that allows us to access work-related activities during the summer break. She also recommends not scheduling every hour of the day, being flexible, and leaving room for any unexpected events that may arise.

Urien emphasizes that it’s not always easy to disconnect:“We’re very used to our routines, and it’s hard to change our habits. Being able to temporarily break away from them sample behavioral sample and the ability to adapt to different contexts,”he explains. In this sense, vacations can promote recovery by allowing us to change our surroundings, alter our usual activities, and reduce—at least temporarily—the demands associated with work.

The psychologist also warns of conflicts that may arise with family or friends as a result of increased time spent together during the holidays: “Throughout the year, our interactions with our closest circle may be limited by daily tasks and obligations, and we may not find the time to deepen these relationships. During vacations, we spend more time together and face more decisions to make as a group, and if we arrive tired and stressed, we’re more likely to get irritated, and small disagreements about what to do or how to organize ourselves can easily become triggers for conflict.” 

Digital Disconnection

Professor Begoña Urien recommends minimizing contact devices that provide access to work-related information. “Let’s try not to work during this time, as long as our responsibilities allow it. Ideally, we should be able to enjoy at least one week without contact work, workshe explains. Similarly, Urien reference letter concept of“quality time” andrecommends choosing plans carefully and adjusting expectations: “We need to be realistic about what we plan during our vacations and take external factors into account. For example, if we go on vacation in August, we’re likely to encounter larger crowds, and some activities may not turn out exactly as we had planned.”

In addition, we may feel a kind of “obligation to be happy” during vacations, which can end up causing frustration. “If we impose on ourselves the obligation to make the most of every moment or to feel good all the time, we may increase our stress levels instead of reducing them. Vacations should help us reduce accumulated stress and regain a state of greater calm and well-being,” he notes. For this reason, he recommends not planning every hour of the day, but rather leaving some free time to adapt to the unexpected and organizing part of your schedule as you go.

The Importance of Sleep

Sleep is one of the main avenues for physical and psychological recovery, according to Urien:“When we don’t get enough sleep, we start the day in suboptimal condition and need to make a greater effort to concentrate and tackle our daily tasks and responsibilities. This applies both during the summer and during regular workshop periods, when, once workshop is over, we generally still have other obligations that add to the demands of work.”

Urien explains that, in addition to sleep, everyone has different ways of recovering and unwinding, so it’s important to identify which ones work best for each person. Exercising, going out with friends, reading, listening to music, or painting are some examples of activities that can promote recovery. “The important thing is to identify the activities we truly enjoy and that help us mentally distance ourselves from work. If the inability to work causes intense and persistent distress, or if there’s a need to keep working even during rest periods, it might be a good idea to consult a mental health professional,” he concludes.