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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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Last Updated on May 22, 2019

11 Simple and Effective Ways to Manage Stress

11 Simple and Effective Ways to Manage Stress

Stress can be one of the most crippling things to struggle with on a regular basis. Its debilitating nature can make it difficult to focus and immobilize our minds, bodies, and emotions.

Figuring out how to manage stress can be challenging. Anxious thoughts and feelings can’t simply be bandaged over and left to heal like a cut or scrape. The overwhelming emotions that accompany stress can make coming up with a plan of action feel like an impossible task.

But don’t despair! There are actually plenty of ways to address stress and anxiety, many of which are simple to implement and can quickly make a difference.

In this article, you will learn the effective ways on how to manage stress. But before that, let’s understand the problem more first.

What Is Stress?

Did you know that over a quarter of a billion people around the world suffered from anxiety in 2016 alone? And yet, less than half of those struggling with stress are doing something about it. Part of the issue stems from the fact that often, it’s difficult to even know where to start.

It’s important to understand the distinction between a genuine stress disorder and the mere feeling of being stressed. The latter is actually a good, honest human emotion. It’s part of what keeps us alive and kicking. If you never experienced stress, you wouldn’t feel motivated to do much of what you need to thrive in life.

However, once you start to feel afraid of those anxious feelings, that’s when you know you’ve got a problem.

Diagnosing the Problem

Stress disorder symptoms can manifest in our lives in a variety of mental, physical, and emotional ways. Here are a few of the different symptoms you might find if you’re dealing with stress on a serious level:

  • Issues with remembering things
  • Feeling irritable
  • Depression and negativity
  • Mood swings
  • Serious headaches
  • Fluctuations in sleep patterns

While there are plenty of other symptoms, outlining all of the ways that stress can hurt you would be a Herculean task. Instead, let’s start discussing solutions.

Just remember that stress and anxiety are able to physically, mentally, and emotionally cripple us. It’s a critical part of the recovery process that we diagnose the problem when it becomes serious.

And then take steps to address it.

11 Simple and Effective Ways to Manage Stress

Self-awareness regarding your stress levels is a good first step, but it isn’t likely to resolve all of the issues. Once you have a grasp of how bad your stress and anxiety levels are, it’s time to look at ways to manage that stress.

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We’re not talking about dozens of time-consuming, expensive visits to a therapist. While therapy may be an answer for some, often the best solutions can be elegantly simple and impressively effective.

1. Take a Deep Breath

Let’s start off with one of the most easily overlooked solutions: taking a deep breath.

This might sound basic, but it truly is one of the greatest anti-stress tools that you have at your disposal. Remember, stress is an emotional response. It indicates an overload of the senses and an inability to process your circumstances properly.

When you find yourself confronted by a stressful situation and you feel that fear creeping into your thoughts, the first and best thing you can do is slow down and take a few deep breaths.

This provides oxygen for your brain and allows you to retake control over your cognitive process, which can help channel your thoughts and emotions in a positive direction. Rather than simply panicking, you’ll find that a deep breath gives you the ability to think rationally no matter how bad the situation is.

It also doesn’t hurt that it’s a free, always-accessible, easy-to-implement coping mechanism you can rely on in practically any stressful scenario.

2. The Power of a Massage

If you’re literally feeling wound up by all of the stress, one of the best physical solutions available is to get a massage.

The calming effects of a good massage are an excellent way to help address the physical symptoms of stress. Further, if you consider the fact that it forces you to sit still and relax for a significant chunk of time, it can make it the perfect way to slow down and let your body unwind.

Even if you can’t afford to dish out the cash to go to a quality spa on a regular basis, you can always consider investing in something like a massage chair in order to get a similar effect. These can offer back massages, foot massages, and heat therapy, bringing the effects of a massage right into the comfort of your own home.[1]

3. Fire up That Diffuser

If you find yourself confronted with a predictably stressful situation on a regular basis — say, for example, in your workplace — it can be helpful to head off the stress by using one of the oldest tricks in the book.

Aromatherapy is an affordable and easy way to manage stress in a long-term situation. All you need to do is get a good diffuser, some water, and some essential oils.

Lavender essential oil is one of the best options when it comes to stress. Not only is it a gentle fragrance and natural air freshener (so it won’t seem out of place to pump a room full of the stuff), but it’s also excellent for promoting mental well-being and sleep quality, both of which are important factors in the fight to reduce stress.[2]

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4. Have an Attitude of Gratitude

While we’re on the topic of your mental well-being, another really important step in conquering our fear of stress is to practice having an attitude of gratitude.

Again, this may sound like a simplistic suggestion, but the concept of “watching your attitude” isn’t just helpful for curbing the negativity of a stubborn three-year-old; it’s age-old wisdom that applies to everyone.

One of the best ways to begin to gain control over our thought processes (especially those negative ones!) is to understand the cognitive behavioral therapy concept of cognitive distortions. These are classic ways that the human brain tends to warp information, all of which can quickly lead to stress and anxiety.

If you can begin to identify thought processes like “disqualifying the positive” or “jumping to conclusions,” you’re much more likely to catch yourself and focus on being grateful, instead.[3]

Here’re some ways to help you practice gratitude daily: 40 Simple Ways To Practice Gratitude

5. Revolutionize Your Sleep

Did you know that the average night sleep for a modern American is less than 7n hours? It was over 8 hours fewer than a century ago.

The truth is, 6 hours of sleep a day just doesn’t cut it. Not only that, but sleep is a crucial part of living a healthy, happy life — and naturally, also a life with less stress.

If you’re feeling stressed, one of the first things to do is take your sleep schedule seriously. This doesn’t just include longer sleep times. Make sure to avoid screens before you go to bed, and consider implementing something like lavender essential oils in order to improve the quality of your sleep as well.[4]

6. Break out the CBD Oils

While we’ve talked about essential oils a couple of times now, another great oil that can help combat stress and anxiety is CBD oil.

CBD oil is a powerful natural supplement that, like lavender, doesn’t just combat anxiety, but promotes overall mental wellness. It can help improve sleep and relieve depression symptoms, as well, all of which are natural remedies for addressing long-term, chronic stress.

If diffusing lavender just isn’t doing the trick, or if you can’t stand the overly floral aroma, you may want to consider taking some CBD oil as an alternative to help combat the stress.

7. Get Moving

Another tried-and-true way to address stress is to get up and get moving.

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Whether you’re heading to the gym, going for a long run, or hitting up the park with your dog by your side for some company, it’s important to carve out some time to exercise. It may be preaching to the choir at this point, but it bears repeating:

Stress isn’t just a mental battle, nor is it just an emotional struggle — it affects our physical bodies as well.

Getting exercise helps release endorphins, gives you a confidence boost, gets you out in the sunlight, and helps distract you from whatever is causing you to feel anxious. In the same way that exercise is a classic anti-depression tool, it’s worth adding into the mix as you try to find relief from the stresses and strains of life.[5]

8. Get Everything off Your Mind

One of the ways stress can cripple us is by muddling up our thoughts. Between unprocessed feelings and fretting about unknown or unpredictable events, anxiety and stress can easily make a person feel like they’re drowning.

One of the best ways to clear your thoughts and regain control over your mind when you’re dealing with serious stress is to simply grab a pen and paper and write everything down. You can make a pros and cons list, organize everything by categories, or create a mind map.

However you choose to go about it, taking the time to write down and organize your thoughts can immediately ease the pressure and help take the fear and worry out of a situation.

Take a look at this article and learn more about the technique: How to Declutter Your Mind to Sharpen Your Brain and Fall Asleep Faster

9. Grab a Stick of Gum

Did you know that chewing gum has been shown to both increase memory recall and reduce stress?

The important thing with this suggestion is to give it a decent chance. Some studies have shown that the actual act of chewing gum can be a bit distracting at first, but when implemented for the long term, it can actually be quite an effective anti-stress tactic.

It doesn’t matter if you’re managing a huge workload at school or dealing with unreasonable demands at work — keeping a pack of gum in your pocket can be a great go-to option when you feel your stress levels rising.[6]

10. Laughter Is Still the Best Medicine

An apple a day may keep the doctor away, but laughter is still the number one prescription for a healthy life.

It isn’t just an old wives’ tale, either. The science really does back this one up. Laughter provides a host of different short- and long-term benefits, particularly in the area of — you guessed it — stress.

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Laughter smooths tension away, alleviates pain, helps with your mood, and even brings a flood of oxygen-rich air into your body.

If you find yourself feeling stressed out, look for a friend or two and do something fun that you know will get you laughing.[7]

11. Don’t Be Afraid to Say “No”

Finally, just like pausing to take a deep breath, another tried-and-true stress management tactic is developing the simple ability to say “no.”

It’s always admirable to help those in need. No one is arguing that. But in the same way that you should put your own oxygen mask on before the child sitting next to you on a plane, it’s critical to understand that if you aren’t aware of your own limits, you’re likely to end up being less effective for everyone.

If insecurities and the fear of rejection lead you to uncontrollably say “yes” every time you’re asked to do something, sooner or later you’re going to have a panic attack.

As you practice many of the things on this list and gain more control over your thoughts and feelings, begin to practice the complex and challenging art of simply saying “no” sometimes. It doesn’t mean you need to become a selfish person. Just take a moment to weigh each request against your ability to take the time and effort to help properly.

If you want to learn about how to say no, this article is for you: The Gentle Art of Saying No

The Bottom Line

There are clearly plenty of ways to cope with stress and anxiety in our lives. The important thing, though, isn’t which of the items on this list you choose to try, but rather that you understand where you’re trying to get to.

Remember, stress isn’t a bad thing on its own. It’s a natural part of life that actually has many benefits. However, letting stress itself dictate our mood, thoughts, and feelings can be detrimental to our physical and mental state.

So take some time now, pick 2 or 3 things from the list, and commit to implementing them from here forward. As you slowly mature and regain control over your stress, continue to add more things from the list.

Before you know it, you’ll be breathing easy and coping masterfully through each and every stressful situation that life throws your way.

Featured photo credit: Kaboompics via kaboompics.com

Reference

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