Vacations

By Alphonso Gaita, LCSW

There’s this idea we carry, maybe unconsciously, that rest is something we earn after we’ve exhausted ourselves. But if you live with anxiety or depression, waiting until you’re “caught up” or “better” might mean never taking that break your brain is begging for.

You don’t need to fly to Bali or book a luxury resort. What you need is space. A pause. A brief separation from the grind, so your nervous system can recalibrate. That can happen on your porch. On a nature trail ten minutes from your home. Even in your bedroom, with your phone silenced and a book in your lap.

As a therapist, I’ve seen what happens when people honor their need for rest, not only in my clients, but in myself. When we take even modest steps to disconnect, something remarkable begins to shift.

Why rest works, for real

• Stress needs a release valve. Mental breaks reduce the pressure-cooker effect of everyday stressors. Whether it's a walk, a quiet coffee, or just being offline for a few hours, detachment can soften the grip of anxiety (Sonnentag & Fritz, 2007).

• Joy resets the chemistry. Engaging in simple pleasures, painting, gardening, playing with a pet, lights up your emotional system and lowers cortisol levels (Pressman et al., 2009).

• Nature is deeply regulating. Even short stints in green space can ease mental fatigue and improve mood (Kaplan, 1995; Berman et al., 2008).

• Mini-vacations beat burnout. Regular recovery, even over a weekend, has lasting effects on health and resilience (Etzion et al., 1998; Gump & Matthews, 2000).

If you’re living with anxiety or depression

Please hear this: taking time for yourself isn’t selfish. It’s essential.

I’ve worked with clients who felt guilty for resting or scared to let go of routine. But a simple walk in the park, a quiet hour reading in the bath, or even just unplugging for an afternoon can make emotions feel a bit more bearable. And that matters.

• You don’t need a big plan. Just a predictable, low-pressure activity.

• Choose something familiar but nourishing. A café you like, a local trail, even rearranging a room to make it feel new again.

• Let novelty be gentle. Depression dims energy, so start with tiny shifts, a new tea flavor, a walk at a different time.

A few low-cost ideas to get you started

• Set aside one day a month as your “personal reset”: no chores, no obligations, just care.

• Create a “nature hour”, visit a local park with no agenda but to sit or walk.

• Explore your city like a tourist: check out the library, community center, or historical sites.

• Block off an evening for total device-free quiet time.

• Swap vacations for “home retreats”: create a space that feels sacred and separate, even for a few hours.

What to expect

Sometimes, rest feels uncomfortable at first. If you’re used to productivity or pressure, silence and stillness may stir anxiety. That’s normal. Don’t quit, just go gently.

Recovery isn’t a one-time fix. It’s a rhythm, something you learn to fold into your life slowly. A day here. An hour there. A small breath taken often.

It’s not just okay to rest. It’s one of the most loving things you can do for yourself.

References

• American Psychological Association. (2023). Stress in America: The state of our nation.https://www.apa.org/news/press/releases/stress

• Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212.

• Etzion, D., Eden, D., & Lapidot, Y. (1998). Relief from job stressors and burnout: Reserve service as a respite. Applied Psychology: An International Review, 47(4), 521–538.

• Fritz, C., Sonnentag, S., Spector, P. E., & McInroe, J. A. (2010). The weekend matters: Relationships between stress recovery and affective experiences. Journal of Occupational Health Psychology, 15(3), 290–303.

• Gump, B. B., & Matthews, K. A. (2000). Are vacations good for your health? The 9-year mortality experience of male middle managers. Psychosomatic Medicine, 62(5), 608–612.

• Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169–182.

• Kühnel, J., & Sonnentag, S. (2011). How long do you benefit from vacation? A closer look at the fade-out of vacation effects. Journal of Organizational Behavior, 32(1), 125–143.

• Pressman, S. D., Matthews, K. A., Cohen, S., Martire, L. M., Scheier, M. F., Baum, A., & Schulz, R. (2009). Association of enjoyable leisure activities with psychological and physical well-being. Psychosomatic Medicine, 71(7), 725–732.

• Sianoja, M., Kinnunen, U., de Bloom, J., Korpela, K., Geurts, S., & Bloom, J. de. (2018). Recovery during lunch breaks: Testing long-term relations with energy levels and creativity. Landscape and Urban Planning, 159, 318–328.

• World Health Organization. (2023). Depression. https://www.who.int/news-room/fact-sheets/detail/depression