As summer rolls around, it seems like the perfect time to look at TRAVEL as a stress management strategy.
Vacations have been extensively studied in relation to stress management. Research indicates that vacations serve as a crucial period for individuals to recover from work demands, replenish resources, and reduce accumulated stress better than shorter breaks (Fritz & Sonnentag, 2006; Kühnel & Sonnentag, 2010; Bloom et al., 2010; Blank et al., 2018; Brosch, 2023). Taking time off work, such as going on vacation, offers individuals the opportunity to alleviate burnout, improve well-being, and prevent chronic strain reactions to job stress (Fritz & Sonnentag, 2006; Westman & Eden, 1997; Marshall et al., 2022; Koh et al., 2012). Furthermore, vacations have been associated with improvements in health indicators, mood, tension, energy levels, and satisfaction (Bloom et al., 2010).
Studies have shown that the act of traveling outside one’s usual environment during vacation time can be perceived as an effective stress relief strategy (Speth, 2023). Additionally, vacations have been linked to mood repair, allowing employees to recover from negative strain reactions and experience lower levels of negative activation (Bloom et al., 2012).
Vacationing has been found to have a positive impact on immune function by reducing stress levels. When we experience stress, our bodies release proinflammatory cytokines, which are molecules that promote inflammation and can be harmful if produced excessively. Going on vacation has been shown to have a counterstress effect on these proinflammatory cytokines. This means that taking a break from work and daily stressors during a vacation can help lower the levels of these inflammatory molecules in our bodies, which in turn can benefit our immune system. By reducing stress through vacationing, individuals may experience improved immune function, leading to better overall health. In simpler terms, when we are stressed, our bodies produce substances that can cause inflammation. Going on vacation helps to lower these substances, which is good for our immune system. So, taking a vacation can actually help us stay healthier by reducing stress and its effects on our bodies. (Bloom et al., 2014).
While vacations are generally beneficial for stress management, it is important to note that the effectiveness of vacations may vary based on factors such as the duration of the vacation, the activities involved, and individual differences (Crotts & Zehrer, 2012). Some studies have highlighted that the period before a vacation may be characterized by stress due to factors like high pre-vacation workload or travel-related stress. Moreover, transaction theory suggests that taking a vacation can be stressful due to the risks associated with committing time, money, and energy to the experience.
Evidence from various studies supports the notion that vacations are an evidence-based practice for stress management. Vacations provide individuals with a valuable opportunity to recover from work-related stress, improve well-being, and prevent burnout. However, the specific effects of vacations on stress management may depend on factors such as vacation duration, activities, and individual characteristics.
Overall, travel can provide a comprehensive break from the usual stressors of everyday life, offering physical, mental, and emotional benefits that contribute to stress management. When one travels, so much happens/changes:
- Change of Environment: Stepping away from familiar surroundings and daily routines can provide a mental reset. A new environment often offers fresh perspectives, reducing feelings of stagnation and burnout.
- Break from Responsibilities: Travel usually involves taking a break from work, household chores, and other responsibilities. This break allows individuals to relax and recharge, which can significantly reduce stress levels.
- Exposure to Nature: Many travel destinations are natural settings like beaches, mountains, or forests. Nature has been shown to have a calming effect on the mind, reducing stress and promoting relaxation.
- Physical Activity: Travel often involves activities such as walking, hiking, swimming, and exploring. Physical activity is known to reduce stress by releasing endorphins, which are natural mood lifters.
- Quality Time with Loved Ones: Traveling with family or friends provides an opportunity to strengthen relationships and create positive memories. Social support is a critical factor in stress management.
- New Experiences and Learning: Engaging in new experiences and learning about different cultures can be stimulating and enriching, diverting attention from stressors and enhancing overall well-being.
- Mindfulness and Presence: Travel can encourage mindfulness, as people are often more focused on their present experiences rather than worrying about past or future stresses.
- Break from Technology: Traveling can offer a break from the constant influx of emails, social media, and other digital distractions, allowing for mental rest and a reduction in stress.
- Rest and Relaxation: Many people use travel as an opportunity to indulge in rest and relaxation activities, such as spa treatments, leisurely meals, and ample sleep, all of which contribute to stress reduction.
The factors most considered to effectively lower work stress during your vacation according to the research are:
1. Engage in Relaxing and Detaching Activities: Participating in activities that help you relax and detach from work-related thoughts can significantly reduce stress levels during your vacation (Bloom et al., 2011).
2. Positive Vacation Experiences: Having positive experiences during your vacation, such as enjoying conversations with your partner and deriving pleasure from activities, can contribute to lowering work stress (Bloom et al., 2011).
3. Reduce Negative Incidents: Minimizing negative incidents during your vacation can help maintain a stress-free environment and enhance your well-being (Bloom et al., 2011).
4. Recovery from Work Stress: Vacations offer a valuable opportunity for recovery from work-related stress, allowing you to replenish resources that were stressed during work and prevent chronic strain reactions to job stress (Dong, 2023).
5. Well-Being Improvement: Research suggests that vacations significantly improve employee well-being by reducing negative consequences of stress, such as negative affect, exhaustion, and stress experience (Speth, 2023).
6. Alleviate Perceived Job Stress: Taking a break from work during your vacation can alleviate perceived job stress and burnout, leading to lower stress levels than those experienced chronically at work (Westman & Etzion, 2001).
7. Engage in Relaxing Activities: Participating in various activity programs during your vacation, such as those promoting well-being, heart rate variability, and sleep quality, can contribute to stress reduction (Hübner et al., 2022).
8. Social Resources: Vacations can supplement social resources, decrease work stress, and provide time to acquire new social resources, which can positively impact stress levels (Kawakubo & Oguchi, 2022).
References:
Blank, C., Gatterer, K., Leichtfried, V., Pollhammer, D., Mair-Raggautz, M., Duschek, S., & Schobersberger, W. (2018). Short vacation improves stress-level and well-being in german-speaking middle-managers—a randomized controlled trial. International Journal of Environmental Research and Public Health, 15(1), 130. https://doi.org/10.3390/ijerph15010130
Bloom, J., Geurts, S., & Kompier, M. (2011). Effects of short vacations, vacation activities and experiences on employee health and well‐being. Stress and Health, 28(4), 305-318. https://doi.org/10.1002/smi.1434
Bloom, J., Geurts, S., & Kompier, M. (2012). Vacation (after-) effects on employee health and well-being, and the role of vacation activities, experiences and sleep. Journal of Happiness Studies, 14(2), 613-633. https://doi.org/10.1007/s10902-012-9345-3
Bloom, J., Geurts, S., Taris, T., Sonnentag, S., Weerth, C., & Kompier, M. (2010). Effects of vacation from work on health and well-being: lots of fun, quickly gone. Work & Stress, 24(2), 196-216. https://doi.org/10.1080/02678373.2010.493385
Bloom, J., Radstaak, M., & Geurts, S. (2014). Vacation effects on behaviour, cognition and emotions of compulsive and non‐compulsive workers: do obsessive workers go ‘cold turkey’?. Stress and Health, 30(3), 232-243. https://doi.org/10.1002/smi.2600
Brosch, E. (2023). The role of general work engagement and well‐being for vacation effects and for vacation fade‐out. Applied Psychology, 73(2), 509-539. https://doi.org/10.1111/apps.12488
Crotts, J. and Zehrer, A. (2012). An exploratory study of vacation stress. Tourism Analysis, 17(4), 547-552. https://doi.org/10.3727/108354212×13473157390920
Dong, S. (2023). Novel data analyses explain the seasonal variation of peptic ulcers.. https://doi.org/10.20944/preprints202302.0271.v1
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Hübner, M., Lechleitner, P., & Neumayr, G. (2022). Effects of a one-week vacation with various activity programs on well-being, heart rate variability, and sleep quality in healthy vacationers—an open comparative study. BMC Public Health, 22(1). https://doi.org/10.1186/s12889-022-14838-7
Kawakubo, A. and Oguchi, T. (2022). What promotes the happiness of vacationers? a focus on vacation experiences for japanese people during winter vacation. Frontiers in Sports and Active Living, 4. https://doi.org/10.3389/fspor.2022.872084
Koh, K., Lee, Y., Beyn, K., Chu, S., Kim, D., & Seo, W. (2012). Effects of high and low stress on proinflammatory and antiinflammatory cytokines. Psychophysiology, 49(9), 1290-1297. https://doi.org/10.1111/j.1469-8986.2012.01409.x
Kühnel, J. and Sonnentag, S. (2010). How long do you benefit from vacation? a closer look at the fade‐out of vacation effects. Journal of Organizational Behavior, 32(1), 125-143. https://doi.org/10.1002/job.699
Marshall, A., Elafros, M., & Duma, N. (2022). Work patterns of women physicians during vacation: a cross-sectional study. Journal of Women S Health, 31(4), 573-579. https://doi.org/10.1089/jwh.2021.0100
Speth, F. (2023). We continue to recover through vacation!. European Psychologist, 28(4), 274-287. https://doi.org/10.1027/1016-9040/a000518
Westman, M. and Eden, D. (1997). Effects of a respite from work on burnout: vacation relief and fade-out.. Journal of Applied Psychology, 82(4), 516-527. https://doi.org/10.1037/0021-9010.82.4.516
Westman, M. and Etzion, D. (2001). The impact of vacation and job stress on burnout and absenteeism. Psychology and Health, 16(5), 595-606. https://doi.org/10.1080/08870440108405529