Hello everyone, with the Easter bank holiday weekend nearly upon us, I wanted to take some time to talk about the importance of using this break to unwind and de-stress. As hard charging professionals, we often have a difficult time truly unplugging from the stresses of work. However, numerous studies have shown that taking real vacations and recharging our mental batteries provides tremendous benefits in terms of increased productivity, improved health and well-being, and enhanced creativity.
In our fast-paced, always-on workforce culture, averting burnout by periodically recovering resources depleted through work demands is critical. The Easter weekend provides the perfect opportunity to get away – both physically and mentally – from the workplace. Even if you can’t jet off to an exotic beach destination, there are still plenty of ways to ensure you make the most of this extended break right here at home.
Neuroscientist Kalina Christoff of the University of British Columbia has found that when we take a break from work and shift our minds to a new set of experiences and mental resources, it allows our brain’s “default mode network” to revitalise itself. This default mode plays a key role in autobiographical memory, envisioning the future, and extracting deeper meanings and insights through contemplation. In other words, by truly unplugging from work and immersing yourself in restorative activities, you’ll come back to the office feeling mentally recharged and with a fresh perspective.
Here are some specific tips to help you recharge this Easter:
1. Plan ahead and set expectations. Well before your time off, let your boss, clients, and colleagues know that you’ll be completely disconnecting for a set period of time over the break. Set an away message on your email and voicemail reiterating this, so there are no surprises.
2. Establish a no work rule. Make a deal with yourself that you won’t check email, open your laptop, or engage in any work-related activities during your time off. This mental break is absolutely critical according to Alex Soojung-Kim Pang, author of Rest: Why You Get More Done When You Work Less. He argues that humans are designed to pulse between periods of work and rest, describing rest as “a biological necessity, and one of the most undervalued professional tools available to us.”
3. Go device free. Turn off notifications for work communication channels like Slack, Teams, email, etc. Go even further and set aside your devices entirely for periods of the break. You’ll be amazed at how liberating it feels. A University of Glasgow study found that the constant pings and rings from our devices contribute to elevated levels of cortisol, the body’s main stress hormone.
4. Get outdoors. Research shows that spending time in nature is a powerful stress reliever. It reduces muscle tension and blood pressure while boosting endorphin and dopamine production. Go for walks, ride a bike, have a picnic in the park. Or get some gardening done at home. The combination of exercise, sunshine, fresh air, and natural scenery will do wonders for your mood.
5. Read for pleasure. When’s the last time you read an engrossing fiction novel simply for the joy of it? Over the break, escape into the pages of a gripping page-turner unrelated to work or current events. Losing yourself in a compelling narrative allows your subconscious mind to work through challenges and stressors in a therapeutic way.
6. Be present with loved ones. Count your blessings and cherish quality time with friends and family members. Whether it’s playing games, sharing meals, or just conversing, these social connections are crucial for buffering stress and boosting psychological well-being according to decades of medical research.
7. Practice mindfulness. Engage in activities that allow you to cultivate present moment awareness. This will provide a welcome mental reprieve from any lingering thoughts about that big project deadline or important meeting. The American Psychological Association recommends mindfulness as an effective tool for managing stress.
8. Pamper yourself. Book a massage, take a long bath, go to the driving range – whatever activities help you feel relaxed and refreshed. Don’t feel guilty about some much-deserved self-care and indulgence.
9. Catch up on sleep. Most of us are chronically sleep-deprived during our work weeks, which takes a toll on mental acuity and emotional stability over time. Use this long weekend to sleep in, take naps, and pay off that lingering sleep debt you’ve accrued. Sleep is a critical component of stress management according to the Center for Disease Control and Prevention.
10. Reflect and recharge. During downtime, take some time for quiet self-reflection and set intentions so you can return to work with a renewed sense of purpose and priorities. As Greg McKeown wrote in his book Essentialism, “Only once you give yourself permission to stop trying to do it all, to stop saying yes to everyone, can you make your highest contribution towards the things that really matter.”
I sincerely encourage you to heed this advice and use the Easter break to disconnect, unwind, and revitalise your mind, body, and spirit. You’ll be amazed at how recharged and resilient you’ll feel upon returning to the office with your stress reserves replenished. Your personal well-being and professional performance will be better for it.
