So, you took time off work. Now what?
Taking time off is important, but for many of us, actually being off is more challenging than simply booking vacation days. We may find ourselves checking emails, responding to messages, thinking about what’s waiting for us when we return, or feeling guilty for stepping away.
If you find it difficult to fully disconnect from work, you’re not alone. Creating boundaries around time off can help make your break feel like an actual break, not just working from a different location.
Setting vacation boundaries
Often, completely disconnecting from work can feel unrealistic and stressful. If this is the case, creating intentional limits can help alleviate this anxiety. Here are some ideas you may find helpful:
Set a time limit for checking work emails and only respond to urgent messages.
For example: choosing to check your email for 15 minutes at a specific time of day is less intrusive than allowing constant notifications to interrupt your day.Turn on your out-of-office notification.
This is a simple boundary that keeps everyone in the loop. Let people know when you’ll be away, when they can expect a response, and who they can contact if something requires immediate attention.Set your clients up for success before you leave.
Consider letting clients know about your upcoming time away and offering alternative support. Creating systems in advance can help you take your break without feeling like everything depends on you.
Practice being present on vacation
Once you’ve created your boundaries, give yourself permission to enjoy your time away. Sometimes being present simply means allowing yourself to be where you are.
This can often be easier said than done. You might notice yourself mentally reviewing your to-do list or planning what you’ll tackle when you get home. When you notice your mind drifting back to work, gently bring your attention back to where you are. Try asking yourself:
What can you see?
What can you hear?
What are you enjoying right now?
Check in with being off guilt
For some people, the hardest part of taking time off is the guilt that comes with it. Rest is not something you earn by reaching the end of your to-do list. There will always be another email, another task, or another thing that could be done.
Remind yourself that you are allowed to be away. You are allowed to rest. And you are allowed to have a life outside of your work.
Take a break from your phone
Consider creating some phone-free time while you’re away. Put your phone on Do Not Disturb, leave it in another room, or designate certain parts of the day as no screen time.
Time away from our devices allows the mind and body to rest, reset, and reconnect with other parts of life. When you return to work, you may find that you have more energy, perspective, and capacity to give.
If you end up doing more than you intended, give yourself some grace. Boundaries aren’t always black and white, and sometimes life gets in the way of even our best intentions. What matters is noticing how you feel about it and what you might want to do differently next time.
If you’re feeling stuck in guilt, frustration, or anxiety around setting boundaries, talking it through with someone you trust, or booking an appointment with a therapist, can be a helpful place to start.
Meeting you where you are, wherever you are, with virtual therapy in Ontario
At Holly Blue Psychotherapy Group, we take a collaborative approach to online therapy for individuals, relationships and families. If you’re looking to dive deeper into vacation boundaries, we’re here to help. Click the link below to book a free 15-minute consultation.
