Editor’s Note: This story originally appeared on FlexJobs.com.
Have you always been the first one in the office each day? Voted most likely to stay late to finish projects, supporting your team and company with a relentless work ethic?
That dedication has led you to a pile of unused vacation time. But right next to that pile of unused vacation time is a list of the effects you’re beginning to feel from not taking any time off.
Lately, does everything feel like an uphill climb? Are you finding it increasingly difficult to focus on work, and you get increasingly overwhelmed with anxiety?
If you’re struggling to find your ambition or juggle your tasks, it’s time to consider putting your vacation hours to work.
The Impact of Going Too Long Without a Vacation
Even though your career focus seems bright, going too long without a vacation can have serious consequences. Stressful situations take a toll on your mental and physical health, leading to poor performance at work, exhaustion, illness, and depression.
Unconvinced? Consider if you relate to any of the following.
1. You’re Struggling With Burnout
Burnout seems like a popular catchphrase these days. You don’t want to be the team member who complains they’re burned out every time there’s a challenging week at work.
And while feeling a bit stressed now and then is a normal part of work if you’re stretching your skills, burnout is more than a bit of stress.
Do you ever feel like you’re in a state of complete physical, mental, and emotional exhaustion? It’s almost as if you look at pictures of yourself as energetic and eager on your first day of work, and it’s an entirely different person.
True burnout occurs when you don’t have adequate time to rest and recover between intense work or activity periods. Long-term burnout is all too common in today’s culture and can lead to severe problems for your career and wellness.
2. You Have an Unhealthy Relationship With Caffeine
We’ve all been there — desperately searching for an extra burst of energy to get through the day after a long night. But if you find yourself relying on caffeine or other unhealthy habits to make it to 5 p.m. every day, then it’s time to take a step back and consider a vacation.
Constant stimulation from sugary drinks, multiple cups of coffee, or energy shots can also put your heart health at risk and make it difficult for your body to get the restful sleep it needs.
And when you’re sleeping too little, your ability to perform simple tasks becomes even more difficult.
3. You’re Always Tired
Likewise, can you recall the last time you felt well-rested? Even when you get a whole night’s sleep, you wake up exhausted. Feeling tired can be caused by stress, inadequate sleep, unhealthy habits, or all of the above.
You need to take some downtime if you feel sluggish and fatigued most days. Take some space to rest, relax, and recharge so you can return to the office feeling energized and motivated.
4. Your Work-Life Balance Is Out of Whack
Do your family and friends have you photoshopped into events because they rarely see you anymore? If someone asks about your hobbies, would “answering emails” be your response?
We all need time for self-care, hobbies, friends, family — anything that allows us to step away from work. But that isn’t easy to do when you’re constantly working and not taking any time off.
If relationships outside work suffer from an unbalanced schedule, it’s likely time for a vacation.
5. You Feel Anxious and Irritable
Are you starting to feel overwhelmed by the little things? Is it taking less and less to make you angry or anxious? If so, it sounds like you need a mental break.
Feeling constantly irritable, restless, or easily frustrated can all be indicators of stress overload. And if your feelings are creeping into your personal life way more often, it’s time for a break.
6. You’re Struggling to Focus
When you’re feeling mentally and physically exhausted, it can be challenging to focus on the task at hand, and your mind may be constantly wandering. You can start to feel like you’re struggling with decision fatigue before you even get to the office.
Your performance will start to be affected, and paying attention for long periods will be tough.
If you struggle to concentrate or if you feel like tasks that used to be simple seem complicated, that’s a clear signal that you’re overdue for a vacation.
7. You Feel Stagnant
When is the last time you felt the energy to pursue something exciting at work or home? You rarely put yourself out there for stretch assignments when you’re exhausted mentally.
And forget doing anything fun on the weekends. You need that time to recharge so you can handle the following workweek.
Unfortunately, that often means you can’t progress in your career or personal goals — making it a cycle that leads to more stress.
8. Your Body Is Getting Overwhelmed by Stress
Stress affects your mental health due to a continual stream of stress hormones, such as cortisol. According to research, chronic stress is believed to alter your brain’s structure. And not in a good way.
Constant pressure increases the risk of developing anxiety, depression, and anger management issues.
But there’s hope. According to the American Psychological Association (APA), vacations can do wonders to reduce stress.
The reason? The APA says it’s relatively straightforward. “Vacations can improve mood and reduce stress by removing people from the activities and environments that they associate with stress and anxiety.”
9. Your Productivity Is Suffering
If prioritizing your health isn’t a sufficient reason for you to begin submitting your time-off requests, do it for your career. Several studies show that taking breaks positively affects the quality of your work.
When you take time off from work, it gives your brain a chance to rest and reset. You’ll experience increased productivity, improved focus, and better decision-making — the opposite of our culturally held beliefs of how to get ahead.
Additionally, taking time off allows you to explore new places, learn about different cultures, or try something new. It offers a break from the mundane routines of everyday life.
You automatically become more enjoyable when you’re networking or interacting at work as you add more interest to the conversations.
Tips for Taking Effective Vacation Time
Since it’s been a while since you’ve had a vacation, use the following tips to ensure you’re getting the most out of it. When it comes to taking vacation time, planning is key.
Here are a few tips that can help you make the most of your break:
- Set specific goals for your vacation: Determine what activities you want to do and plan ahead. Don’t pile on to your stress by winging it only to discover that you can’t get where you need to go.
- Disconnect from work: Let everyone know you’ll be out, turn on your out-of-office notifications, and hold yourself accountable for tuning out. If you struggle to disconnect, consider booking a cabin or campground without cell service for a few days.
- Schedule time for yourself: Take advantage of your break by getting some much-needed rest or participating in activities you enjoy. Staycations are excellent, and checking off tasks around your home can be incredibly healthy. But you need to genuinely get away once in a while, even if it’s just a day trip to the local state park.
- Don’t forget to relax: Rather than spend all your time off working on projects around the home or helping someone else, ensure that you just sit back and relax a bit. Try to schedule daily meditation or wellness activities that encourage you to take downtime and allow yourself to recharge your batteries.
Creating a Healthy Work-Life Balance
Regardless of whether you work remotely, hybrid, or in a traditional work environment, taking time away from work is essential to your well-being and healthy career growth.
If you find that you’re working for a company that doesn’t support a healthy work-life balance, it’s time to consider your options.