How to Take a Break from Work (and Why You Need To)

Table of ContentsView AllTable of ContentsRisks of Not Taking BreaksSigns You Need a BreakBenefitsTips for Taking a Break From WorkFrequently Asked Questions

Table of ContentsView All

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Table of Contents

Risks of Not Taking Breaks

Signs You Need a Break

Benefits

Tips for Taking a Break From Work

Frequently Asked Questions

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Taking a break from work is essential, and yet many people leave their vacation time unused.Whether you plan a vacation, a staycation, or a playcation, it’s essential to take a break from your job, your routine, and the demands of life to keepstress levelsin check.

When you take a break, you’re not shirking responsibility. You’re taking care of yourself so you’ll have the stamina to be your best. By learning the signs that you need a break, you’ll know when to schedule some time away to help you feel refreshed and restored.

At a GlanceTaking a break from work is vital if you want to manage stress and avoid burnout. Signs that you might need to take a break include feeling cynical, exhausted, or withdrawn. By taking a break, whether its a vacation or just a short break during the day, you can come back to your work with a fresher, more rested mind.

At a Glance

Taking a break from work is vital if you want to manage stress and avoid burnout. Signs that you might need to take a break include feeling cynical, exhausted, or withdrawn. By taking a break, whether its a vacation or just a short break during the day, you can come back to your work with a fresher, more rested mind.

The body is designed to respond to short bursts of stress. Whenstress is prolongedand the stress response is triggered repeatedly and regularly—as can happen in a stressful job or aconflict-ridden relationship—the situation turns into one of chronic stress, and real health problems can set in.

Chronic stress may make you more susceptible to conditions ranging fromfrequent headachesand gastrointestinal issues to high blood pressure, which brings an increased risk of heart disease and stroke.

When yourallostatic load, or overall level of stress, accumulates to a certain level, stress can snowball because you’re constantly in a state of reactivity.

At this point, evenpositive eventscan feel overwhelming if they take energy to enjoy. You’re not able to respond from a place of strength and wisdom, but rather from a place of anxiety, or you work on auto-pilot.

If you don’t take a break, you may experienceburnout. It can leave you exhausted, unproductive, and even depressed.

RecapExtended periods of stress can take a toll on your physical and mental well-being. Taking a break gives your brain and body a chance to reset, restore, and cope with the stresses of daily life.

Recap

Extended periods of stress can take a toll on your physical and mental well-being. Taking a break gives your brain and body a chance to reset, restore, and cope with the stresses of daily life.

Management Techniques for Chronic Stress

Signs You Need to Take a Break

Sometimes, it’s obvious that you need a vacation. In other cases, stress can sneak up on you. You may not necessarily recognize when you’re at risk of being overwhelmed and burned out.

Everyone responds to stress in unique ways. That means that the signs of being overwhelmed are also highly individual. However, there are some general warning signs that apply in most cases.

If you’re experiencing one or more of the following, start planning some downtime. This might mean a real vacation or even just a weekend staycation to recharge your batteries.

Key signs you need a break include:

Don’t Wait Until You’re Burned Out

Don’t wait until you’ve reached the point of exhaustion to step back and take a break. Unless you already feel energized, motivated, excited, creative, and fully engaged at work and in your relationships, you’d likely benefit from a vacation, because it’s a good idea to manage stress before it feels overwhelming.

Vacations, mental health days, and regular self-care can keep you functioning at your best.

“I think of these breaks as preventative care,” saysRachel Goldman, PhD, FTOS, a licensed psychologist specializing in health and wellness. “We need to participate in them on a regular basis in order to be able to manage our stress andprevent burnout. The key is to prevent ourselves from getting to the point that we absolutely need the break.”

When to See a Doctor or TherapistIt’s important to note that many of these signs may also be symptoms of a mental health condition such asdepressionoranxiety. Talk to your doctor or a mental health professional if these symptoms persist even after you take a break.

When to See a Doctor or Therapist

It’s important to note that many of these signs may also be symptoms of a mental health condition such asdepressionoranxiety. Talk to your doctor or a mental health professional if these symptoms persist even after you take a break.

Unsung Hero Spotlight: Rest for Resistance

Benefits of Taking a Break From Work

Vacations and even shorter breaks (like an afternoon off) where you get some physical and psychological space from the demands of life can bring many rewards. Some of the benefits you may enjoy when you take a break include:

RecapTaking a break not only gives you a chance to rest, it can also promote clearer thinking and greater productivity.

Taking a break not only gives you a chance to rest, it can also promote clearer thinking and greater productivity.

If you need a break, there are several different options for getting one. You can go for a long and luxurious break, a relaxing and simple one, or something short and sweet. You can even have minutes-long breaks that you take throughout the day to boost productivity and to keep from feeling overwhelmed.

Vacation

A vacation is a real break, in the classic sense of the word, and taking a vacation is more important than many people realize. That’s why many vacation days go unused when they should be enjoyed to the fullest.

Many people feel taking a break adds too much work in preparing to be away and then making up for the missed time. While it may take some effort, the health and well-being benefits you’ll gain more than make up for those costs.

How to Take a Break from Work (and Why You Need To)

Staycation

The staycation is becoming more and more popular, especially as people have a greater need to take a break, but with fewer means to pull off a longer trip. The staycation is all about rest and relaxation, and enjoying home sweet home—a place you are often too stressed and busy to really enjoy.

The key to a refreshing staycation is the same as the key to a restful vacation, though it can be somewhat trickier to pull off: Don’t overdo it, and don’t let work creep in.

Rachel Goldman, PhD, FTOSIt’s important to still put your ‘out of office’ up on your email and try to resist checking your email regularly.

Rachel Goldman, PhD, FTOS

It’s important to still put your ‘out of office’ up on your email and try to resist checking your email regularly.

“You can still check your email occasionally, as this sometimes helps decrease stress and anxiety while ‘on vacation,’ but just because you are home on a staycation, does not mean you are supposed to work,” says Dr. Goldman.

How to Relax on Your Staycation

Playcation

Few people talk about having a playcation, but it’s a great idea: Stay home, but make it fun! The difference between a staycation and a playcation is that staycations tend to focus more on resting and relaxing, while playcations are for—you guessed it—fun!

With the hard work and stressful routines that characterize many people’s lifestyles, it’s important to have some fun as a way to recharge your batteries and be sure you’re enjoying life. You can devote several days to taking a playcation, or just be sure you pepper in some fun on a regular basis.

Short Breaks

Sometimes you just need to take a break from stress long enough to disrupt the body’s stress response cycle, and then get back into action. If you just need a quick break, take a hike or a bike ride, enjoy a movie, or even have a five-minutemeditationsession.

Spending time outdoors and physical activity can also be great stress relievers. Incorporating these into your short break, such as going for a walk outside around the block, can help you get more bang for your buck from your short break.

RecapVacations can be a great way to take a break, but you don’t need to leave town to unwind. Staycations and playcations are great (and often more affordable) options, but even brief intervals where you turn your mind and attention to more restful activities can be beneficial.

Vacations can be a great way to take a break, but you don’t need to leave town to unwind. Staycations and playcations are great (and often more affordable) options, but even brief intervals where you turn your mind and attention to more restful activities can be beneficial.

What This Means For YouEveryone needs a break from time to time to relieve stress. Even if you can’t take a big vacation, a staycation or short break can be a valuable way to feel restored and refreshed. It is also essential to take short breaks periodically throughout the day to recharge your attention and productivity.

What This Means For You

Everyone needs a break from time to time to relieve stress. Even if you can’t take a big vacation, a staycation or short break can be a valuable way to feel restored and refreshed. It is also essential to take short breaks periodically throughout the day to recharge your attention and productivity.

When and How to Take a Mental Health Day

There are many factors that impact sustained attention, but research suggests that the average duration that a person is able to stay focused on a single task without experiencing declines in attention or productivity is around 30 to 45 minutes.

A good rule is that a short break every hour or so can help you stay productive throughout the work day.

Taking a break when you arefeeling depressedis often challenging because many of the things that used to bring you pleasure no longer create the same joy. One way to handle this is to spend your break periods engaging in self-care activities. Exercise, deep breathing, and meditation may be helpful for managing symptoms of depression.Spending 10 to 15 minutes on something like listening to music, writing in a gratitude journal, or enjoying a cup of your favorite tea are also great ways to take a break and practice self-care when you are feeling depressed.Learn More:8 Tips for Living With Depression

Taking a break when you arefeeling depressedis often challenging because many of the things that used to bring you pleasure no longer create the same joy. One way to handle this is to spend your break periods engaging in self-care activities. Exercise, deep breathing, and meditation may be helpful for managing symptoms of depression.Spending 10 to 15 minutes on something like listening to music, writing in a gratitude journal, or enjoying a cup of your favorite tea are also great ways to take a break and practice self-care when you are feeling depressed.

Taking a break when you arefeeling depressedis often challenging because many of the things that used to bring you pleasure no longer create the same joy. One way to handle this is to spend your break periods engaging in self-care activities. Exercise, deep breathing, and meditation may be helpful for managing symptoms of depression.

Spending 10 to 15 minutes on something like listening to music, writing in a gratitude journal, or enjoying a cup of your favorite tea are also great ways to take a break and practice self-care when you are feeling depressed.

Learn More:8 Tips for Living With Depression

A break should be a true break from work—which means no checking emails or other work-related duties while you are on break. Finding a way to refresh your mind and body can help you return to your tasks with a clear mind, so getting up to stretch or going for a walk outside can be helpful. So can stopping to chat with co-workers. Research has found that workers who socialize at work are happier and healthier.

The Growing Burden of “Reply ASAP” Culture

9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Bureau of Labor Statistics.Workers’ access to and use of leave from their jobs in 2017–18.Mariotti A.The effects of chronic stress on health: New insights into the molecular mechanisms of brain-body communication.Future Sci OA. 2015;1(3):FSO23. doi:10.4155/fso.15.21Maslach C, Leiter MP.Understanding the burnout experience: recent research and its implications for psychiatry.World Psychiatry. 2016;15(2):103–111. doi:10.1002/wps.20311National Institute of Mental Health.5 things you should know about stress.U.S. Bureau of Labor Statistics.Private industry workers received average of 15 paid vacation days after 5 years of service in 2017.The Washington Post.What does America have against vacation?Fortenbaugh FC, DeGutis J, Germine L, et al.Sustained attention across the life span in a sample of 10,000: Dissociating ability and strategy.Psychol Sci. 2015;26(9):1497-1510. doi:10.1177/0956797615594896Gifford J.52/17 updated - people are now working and breaking longer than ever before. DeskTime.Mastroianni K, Storberg-Walker J.Do work relationships matter? Characteristics of workplace interactions that enhance or detract from employee perceptions of well-being and health behaviors.Health Psychol Behav Med. 2014;2(1):798-819. doi:10.1080/21642850.2014.933343

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Bureau of Labor Statistics.Workers’ access to and use of leave from their jobs in 2017–18.Mariotti A.The effects of chronic stress on health: New insights into the molecular mechanisms of brain-body communication.Future Sci OA. 2015;1(3):FSO23. doi:10.4155/fso.15.21Maslach C, Leiter MP.Understanding the burnout experience: recent research and its implications for psychiatry.World Psychiatry. 2016;15(2):103–111. doi:10.1002/wps.20311National Institute of Mental Health.5 things you should know about stress.U.S. Bureau of Labor Statistics.Private industry workers received average of 15 paid vacation days after 5 years of service in 2017.The Washington Post.What does America have against vacation?Fortenbaugh FC, DeGutis J, Germine L, et al.Sustained attention across the life span in a sample of 10,000: Dissociating ability and strategy.Psychol Sci. 2015;26(9):1497-1510. doi:10.1177/0956797615594896Gifford J.52/17 updated - people are now working and breaking longer than ever before. DeskTime.Mastroianni K, Storberg-Walker J.Do work relationships matter? Characteristics of workplace interactions that enhance or detract from employee perceptions of well-being and health behaviors.Health Psychol Behav Med. 2014;2(1):798-819. doi:10.1080/21642850.2014.933343

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

U.S. Bureau of Labor Statistics.Workers’ access to and use of leave from their jobs in 2017–18.Mariotti A.The effects of chronic stress on health: New insights into the molecular mechanisms of brain-body communication.Future Sci OA. 2015;1(3):FSO23. doi:10.4155/fso.15.21Maslach C, Leiter MP.Understanding the burnout experience: recent research and its implications for psychiatry.World Psychiatry. 2016;15(2):103–111. doi:10.1002/wps.20311National Institute of Mental Health.5 things you should know about stress.U.S. Bureau of Labor Statistics.Private industry workers received average of 15 paid vacation days after 5 years of service in 2017.The Washington Post.What does America have against vacation?Fortenbaugh FC, DeGutis J, Germine L, et al.Sustained attention across the life span in a sample of 10,000: Dissociating ability and strategy.Psychol Sci. 2015;26(9):1497-1510. doi:10.1177/0956797615594896Gifford J.52/17 updated - people are now working and breaking longer than ever before. DeskTime.Mastroianni K, Storberg-Walker J.Do work relationships matter? Characteristics of workplace interactions that enhance or detract from employee perceptions of well-being and health behaviors.Health Psychol Behav Med. 2014;2(1):798-819. doi:10.1080/21642850.2014.933343

U.S. Bureau of Labor Statistics.Workers’ access to and use of leave from their jobs in 2017–18.

Mariotti A.The effects of chronic stress on health: New insights into the molecular mechanisms of brain-body communication.Future Sci OA. 2015;1(3):FSO23. doi:10.4155/fso.15.21

Maslach C, Leiter MP.Understanding the burnout experience: recent research and its implications for psychiatry.World Psychiatry. 2016;15(2):103–111. doi:10.1002/wps.20311

National Institute of Mental Health.5 things you should know about stress.

U.S. Bureau of Labor Statistics.Private industry workers received average of 15 paid vacation days after 5 years of service in 2017.

The Washington Post.What does America have against vacation?

Fortenbaugh FC, DeGutis J, Germine L, et al.Sustained attention across the life span in a sample of 10,000: Dissociating ability and strategy.Psychol Sci. 2015;26(9):1497-1510. doi:10.1177/0956797615594896

Gifford J.52/17 updated - people are now working and breaking longer than ever before. DeskTime.

Mastroianni K, Storberg-Walker J.Do work relationships matter? Characteristics of workplace interactions that enhance or detract from employee perceptions of well-being and health behaviors.Health Psychol Behav Med. 2014;2(1):798-819. doi:10.1080/21642850.2014.933343

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