When you’ve finally booked that much-needed vacation, it’s common to have second thoughts about actually taking the time off. The idea of unplugging and relaxing can often come with a wave of guilt. Erica Basso, a family and marriage therapist based in Los Angeles, explains that this guilt can stem from fear of the implications of being away from work or anxiety about leaving family members for some time. In fact, a study published by the Pew Research Center in May 2023 revealed that nearly half of workers surveyed (49%) don’t take their paid time off because they worry about falling behind at work. Other reasons for not taking all of their PTO include feeling guilty about colleagues taking on additional work and fearing job loss.
However, it’s not just the workplace that holds people back from vacation. Caregivers, in particular, often find it challenging to leave loved ones who depend on them. Studies have shown that caregivers often sacrifice their own leisure time to assist their loved ones. Whether it’s work-related guilt or caregiver guilt, the feeling of guilt can be a significant barrier to people allowing themselves to have their own downtime. So, how can you tackle this guilt and finally enjoy your vacation? We asked therapists for their insights.
One strategy is to plan your vacation in advance. Israa Nasir, a psychotherapist and founder of the Well.Guide, suggests planning your trip ahead of time so you have adequate time to prepare yourself emotionally and logistically. Knowing your plans in advance provides a sense of control and allows you to deal with responsibilities you may be missing during your time off. If you feel guilty about being away from work, you can try completing some tasks beforehand and ensure appropriate coverage to ease your anxiousness.
Another way to combat vacation guilt is to focus on the health benefits. Taking time to rest and unplug from work can actually inspire productivity and prevent burnout. Even though you may initially feel guilty about taking time off, think about how the break will help you feel refreshed and relaxed. Colleen O’Grady, a therapist and author, encourages individuals to remember the positive effects of vacation on their health and to understand that they’re doing something good for themselves.
Additionally, think of your vacation as an opportunity to reconnect with yourself. Embrace the chance to enjoy new experiences and engage in activities you genuinely enjoy. While work and other responsibilities are important aspects of your identity, taking some time to focus on yourself and your interests can be incredibly fulfilling.
If work piling up is a concern, consider delegating tasks to others during your time away. Remind yourself that there are people in your life who are willing to help, and that you will come back more energized to complete your work. Israa Nasir suggests reminding yourself of this support system and setting clear boundaries. Let your colleagues and family know ahead of time that you will be going on vacation and will not be available for work.
In order to maintain those boundaries, try setting clear expectations with an out-of-office autoresponder message for your email and a custom greeting for your phone voicemail. This way, people trying to contact you will be aware that you are on vacation and will not be available to respond immediately.
By implementing these strategies, you can tackle the guilt that may be weighing you down and finally allow yourself to enjoy your well-deserved vacation.
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