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Still Tired After A Vacation? This Is Probably Why

Still Tired After A Vacation? This Is Probably Why

When you hear the word “vacation”, what comes to mind? For most it means having fun, indulging or pampering themselves to some degree or simply relaxing and catching up on sleep. Most people consider it a time to unwind and recharge away from work and the stresses of life.

However, the reality for some is that they end up feeling even more stressed and exhausted than they did before they went on vacation. Now, how is this possible?

Vacationing the Wrong Way

A common misconception that people have with going on vacation is that they need to make the most out of their trip. They go on every tour they can squeeze in or research 101 places to visit while at their destination and then pack 98 of those suggestions in their itinerary. While making the most of your time away–especially when visiting exotic locations is important, most people over-pack their schedule and overwhelm themselves with busyness which results in more stress and less rest.

In today’s overexposed social media and ultra tech-culture, it is even easier to forget the true meaning of the word “vacation.” Technology and social media has over-promoted and normalized sharing every experience we have–especially while on vacation. The saying, “if you didn’t post about it, did it really happen?” drives our current culture to document and share EVERYTHING.

You Instagram all your meals, snap chat every moment of your time on every tour and check into every “it” spot within 100 miles so you have plenty to post on Facebook. In fact, you spend more time taking the perfect selfie at every stop than you do actually participating in the activity. You end up sacrificing the quality of the trip for the quantity of posts you get out of.

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This flawed “vacation” mindset results in:

Packing too many activities into the trip

You have been wanting to visit Italy for the longest time and you have 2 weeks. You want to make the most out of your trip so you squeeze in every activity (that you have researched on blogs and travel sites) you possibly can. Your vacation days begin early in the morning and ends in the wee hours of the morning. So, you wake up early, go to sleep late and are walking or running around the entire day… And you wonder your body is physically exhausted?

Booking oddly timed flights

In order to maximize your time off of work, you book the first flight out which leaves at the crack of dawn and catch the very the last flight home, with only a couple hours to spare before heading to work the next day. You return to work an exhausted, frazzled and unproductive mess.

Failing to disconnect

During your vacation, you were constantly checking and responding to work emails or completing tasks. Not only are you ruining your vacation because you are not fully present and living in the moment but you are perpetuating the stress you were trying to escape!

The same is true if you spend copious amounts of time snap chatting, Facebooking or Instgramming–updating and showing off for all of your friends and followers– you, again, miss so many beautiful moments.

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Picking the wrong kind of vacation

If you intentionally want to take a break to relax and recharge, then you should pick a place or an activity that does not require intense energy physically (such as hiking to Mount Everest Base Camp) or is mentally draining to plan which counteracts the unwinding process.

Instead, do something that you enjoy or travel to a destination that is tranquil and has minimal distractions.

Vacationing the right way

Learning to appreciate that vacation or holiday time is a chance to unwind and that you shouldn’t feel overwhelmed with planning and trying to create the perfect vacation is the first key to having fun while still being refreshed.

It’s a great idea to enjoy the recommended hot spots, attractions, restaurants and activities, but understand and accept that there will be more activities than you have time for–don’t try to do it all.

Plan a vacation that provides you to be flexible. Eliminating the pressure of having to do it all will leave you feeling refreshed and motivated when it comes time to head back to work.

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Keeping in mind the following will help you to better appreciate your vacation time:

Come home a day early

It’s always a good idea to give yourself one day to recoup before returning to work after a vacation. This allows your body and mind to adjust to being back home and get back into the groove of your work routine. Coming home at least a day before going back to work also allows you to settle in, unpack and do some catching up with work–checking emails–before going back into the office. This gives you room to breathe and reduces the anxiety and stress associated with the impending workload.

Take your time

The purpose of a vacation is to relax and enjoy yourself. So when you finally get to take that trip you’ve been looking forward to, take your time and work to be completely present during every experience. Accept the fact that there will always be more to see and do than you can possibly fit in your vacation. Relax and have fun.

Get Enough Sleep

Again, you want to go on vacation to recharge, so don’t over-crowd your schedule with late night and early morning activities. Make sure you rest and get plenty of sleep. It’s okay to schedule a lazy day during your vacation where you can sleep in and not be bound to an itinerary.

Don’t be too lazy

Just as it is critical to relax, your body also needs some activity to help you fight stress and to feel awake and alive. So don’t overdo it with the sleep and relaxing. Try to fit in the minimum recommended amount of daily exercise and if you don’t exercise take this as an opportunity to start a new habit. Start slow. This goes for sleeping, as well. Get the right amount of sleep for your body. Some people need eight or more hours of sleep per night, however, whatever is typical for you and leaves you feeling refreshed is the right amount of sleep for you. Too much sleep can actually backfire and leave you feeling lethargic, and foggy. As with everything, balance is key.

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Relax and hang loose!

Everyone deserves a vacation or break every now and then to escape the day-to-day grind. It is crucial to ensure that the vacation you take does indeed serve its purpose of letting you feel relaxed and recharged again.

When you feel refreshed and motivated to head back to work, you can perform better and look forward to the next vacation!

Featured photo credit: Photo by Vladislav Muslakov on Unsplash via unsplash.com

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Jolie Choi

Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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Last Updated on January 22, 2021

5 Simple Stretches to Boost Your Energy at Your Office Desk

5 Simple Stretches to Boost Your Energy at Your Office Desk

Everyone knows that sitting for long periods of time is bad for your body and your mind. Getting the blood flowing helps you stay fresh with creativity, boosts energy, and helps your body work more efficiently. Many of us don’t have the opportunity to get up and move around as often as we should, but simple stretches added in during the day can help.

Studies have found that prolonged sitting can lead to increased risk in obesity, diabetes, cardiovascular disease, deep-vein thrombosis, and metabolic syndrome. Sitting is also known to increase pain by tightening the hip flexor and hamstring muscle, as well as stiffening the joints. This can cause problems with balance and gait in addition to the obvious discomfort.[1]

One study found that “greater total sedentary time” and “longer sedentary bout duration” were both associated with a higher risk of death. Basically, those who moved around less were more likely to die from any cause[2].

While many of us have busy schedules that limit the amount of time we can exercise each day, doing simple stretches throughout the day at your desk can be a great option to encourage movement, even if it’s just for a few minutes.

Here are 5 simple stretches you can do while sitting to improve your mind and body.

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1. Seated Twist

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    Sitting in your chair while keeping a long, tall spine, place your right hand on the outside of your left knee. Use that hand as leverage to twist to your left, and place your left hand as far to the right as possible to have something to hang onto while you twist. Now join it with your breath.

    Exhale as you move into your twist, and inhale as you ease off. Repeat on the other side. Repeat for each side 2-3 times.

    This simple stretch is great to offer a release for your back, neck, and shoulders. The twist will also help rinse out your internal organs, giving you a little boost of energy.

    2. Chest/Shoulder Opener

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      Sitting on the edge of your chair, clasp your hands behind your back, opening up your chest and shoulders. Inhale/exhale several times, noticing that when you inhale your stretch increases. Release and repeat 2-3 times.

      This stretch, while aimed at the chest muscles, can also alleviate some upper back pain, as we often feel pain in this area when our chest muscles are tight. This will also open up your lungs, allowing you to take some deep breaths, which can help reduce stress.

      3. Seated Pigeon

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        I call this one Seated Pigeon as it is a cousin to the yoga pose called Pigeon, which is performed lying on the floor. Clearly this isn’t an option at work. This Seated Pigeon version might not work if you are wearing a short skirt or dress unless you have an office to yourself!

        Sit on the edge of your chair and place your right ankle over your left knee. Be sure that your left foot is directly under your left knee and flat on the floor. Sit nice and tall, imagining a string is pulling the crown of your head up towards the ceiling.

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        This one is great for releasing your gluteus medius and minimus muscles, as well as your piriformis muscles. These are your hip abductors. These are usually what aches when you sit so much! Hold each stretch for about 30 seconds, and repeat on each side 2-3 times.

        This will offer a great release in the hips, as well as create stability in the knee joint. Both of these will help you avoid pain once you get up to leave work for the day.

        4. Hip Flexor Stretch

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          Sitting truly shortens and tightens your little hip flexor. This sits at the front in the crease of your hip. It runs through your pelvis to your back, so when it is tight, it often presents with an achy back.

          To lengthen this muscle while at your desk, sit at the edge of your chair, but shift to face to your left. Take your right leg and extend it behind you with as straight a knee as you can. Sit tall, and lift your sternum while trying to tuck your tailbone under, as this will deepen the stretch.

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          Repeat on the other side. Repeat for both sides 2-3 times.

          5. Hamstring Stretch

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            This is an easy one to do either just before you sit down or just after getting up. While standing, soften your right knee and extend your left leg in front of you with your heel on the floor. On your left leg, draw your toes upwards, keep your knee slightly bent so you don’t strain your ligaments behind your knee.

            You want to feel the stretch in the belly of the muscle (that is, your mid-thigh, at the back of your leg) rather than behind the knee. Hold the stretch for 30 seconds and switch to the other side. Repeat each side 2-3 times.

            Stretching out your hamstring can help relieve knee and lower back pain. It can also help increase your balance and range of motion. If you like to spend your free time running or jogging, your hamstrings will be grateful you took a moment to stretch them out at work as these muscles are notorious for tightening up quickly.

            The Bottom Line

            It isn’t necessary to do all of the stretches all at once. Take a stretch break every 45 minutes or so and choose a couple of different stretches. Next time, choose a different set of simple stretches. Ultimately, your brain and body will thank you for it!

            More Stretches for Your Day

            Featured photo credit: Keren Levand via unsplash.com

            Reference

            [1] Harvard Health Publishing: The dangers of sitting
            [2] Annals of Internal Medicine: Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults

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