How to Truly Recharge on your Time Off: A Therapist's Guide to Real Rest

Still exhausted after a vacation? I've broken down the 5 types of rest you need and how to use each one to truly recharge.

Every summer, I had a vision. Rest. Relax. Recharge. And every summer, I ended up more drained than when I started. Even taking a vacation I would feel more exhausted after than before I left!

For a long time, I didn't understand why. I was taking time off. I was checking the boxes. But I wasn't actually recharging. It's only in the past couple of years that I've been intentional about what rest actually looks like for me, and it's made all the difference.

Turns out, I wasn't alone! Most people feel tired after vacation because they're only practicing one or two forms of rest. True recovery requires all 5 types of rest: mental, sensory, emotional, social, and physical rest. This guide breaks down what each one looks like and how to practice them.

Mental Rest: How to Disconnect and Decompress

1. Disconnect from Digital Devices I disconnect in one of two ways: either turning my phone off at night or leaving it in a separate room. Initially, this was difficult; but, I grew to love it and would oftentimes forget I didn’t have my phone with me. Vacation means stepping away. Give yourself permission for a digital detox. If you spend too much time on your phone while on vacation, you are not truly separating from your day-to-day life. Limit information overload—I promise it will be okay!
   

2. Practice Daily Mindfulness, Meditation, and/or Gratitude Clear your mind and reconnect with yourself through mindfulness, meditation, or gratitude. Part of this practice is also slowing down your nervous system. Take a deep breath and find beauty in your world. Remember, a calm mind is a calm body.
   

Sensory Rest: Getting Back to the Simple Things

1. Get Back to the Simple Things Research shows we are happiest when we make time for simple things like reading a good book, spending time with loved ones, enjoying a meal, going for a walk, watching the sunset, stargazing, and connecting with nature. Make an effort to do one of these things every day! While on family vacation earlier this summer, my husband and I took walks on the beach every morning and evening. It became a ritual we looked forward to. Coffee in hand, we would head out to the closest mile marker. We vacationed in South Carolina, so we had to cut-through the salt marsh to get to the beach. It seems so simple, but our greatest joy was searching for turtles, bird watching, and exploring the ecosystem. For me, it was unbelievably grounding and relaxing. I had no idea a 15-20 minute walk could be so good for the soul.
   

2. Slow Down Make time for enjoyable activities and slow down. While on vacation in Canada, our rental backed up to a large pond. Every morning at sunrise, I would sit on the dock. Some days I would meditate; other days, I would sit with my tea and enjoy the animals and wildlife around me. It was an opportunity to practice the ideal morning routine I often crave.

Emotional Rest: Setting Boundaries and Practicing Self-Compassion

1. Set Boundaries Setting boundaries on vacation starts with knowing what you actually want, and being willing to say so. Everyone has different expectations for their ideal vacation. Establish clear boundaries and advocate for your needs. Don't waste precious time off on things you don't want to do. Spend time with family outside of the activity you don't find enjoyable.
   

   My husband loves all things adrenaline. I love all things solid ground! When booking a trip to the Swiss Alps, I promised him I would try paragliding. I pushed past my resistance and told myself, when in Rome. Turns out, I really do love solid ground. I hated every second of it and wanted nothing more than for it to be over.

   
   

   That was the last time I said yes to something I truly didn't want to do. Now, my husband and I celebrate our differences instead of compromising through them. While in Norway, he ascended a Via Ferrata while I went to the spa. Everyone does what they want, and everyone has a good time!
   

2. Practice Self-Compassion and Acknowledge Your Feelings Validation is healing! Make room for what you may be holding onto and allow yourself the opportunity to process and heal. Be authentic and tell yourself, "it's okay to not be okay."
   

Social Rest: Connection, Solitude, and New Experiences

1. Experience Something New—Mix Up Your Routine On that same vacation in Canada, my husband and I went canoeing every evening. Our trips were filled with laughter, joy, and adventure, and yes, sometimes the occasional attempt at freestyle canoeing! We felt reconnected as a couple, and the days of our vacation felt re-energizing for our newfound hobby. We haven't tried freestyle canoeing since our trip; but the fun and memories we created will always be cherished. Step away from your normal routine. New experiences activate brain processing associated with happiness. Be brave, be bold, and be a kid again.
   

2. Focus on Quality Relationships or Spend Time Alone Based on Your Energy Level Mix it up! Listen to your body and advocate for what you feel up for. Most nights, I crave quality time and connection. On rare occasions, though, I need space and solitude. I either go to bed early with a good book or take a bath to recreate a spa-like atmosphere. We need both to fully recharge.
   

Physical Rest: Why How You Travel Home Matters

1. Get Back from Vacation a Little Early Personally, I clean out the fridge before we leave and pre-make dinner to have ready in the freezer. As a therapist in the Austin area, I'll schedule an HEB pickup for when I land. That way, all necessary errands are already run, and my family doesn't have to worry about cooking while unpacking. For us, it makes for an easier transition home. Be intentional with your travel. It’s a lot to get back from a trip on Sunday night and start your week first thing Monday morning. If possible, give yourself a day or two to reground yourself. If you're traveling across time zones, remember that for every hour you're off, your body needs a day to adjust.
   

For any time off, prioritize quality over quantity. Even if you have just 5 minutes a day, make it the best 5 minutes of your day. It's also important to note that all these practices can easily be incorporated into your daily routine. When mental health becomes your priority, best practices become the foundation for your habits.

Rest isn't a reward you earn at the end of a hard season. It's a practice... and like any practice, it gets better the more intentional you are with it. You don't need a two-week vacation or a perfectly curated itinerary. You just need to show up for yourself, even in small ways, even on ordinary days. That's where the real recharge happens!

Take Aways/FAQ's:

1. Why do I feel more tired after vacation than before?

   Most people feel tired after vacation because they're only practicing one or two forms of rest. True recovery requires all 5 types of rest

2. What are the five types of rest?

   The 5 types of rest include: mental, sensory, emotional, social, and physical rest.

3. How do I practice mental rest while on vacation?

   Two examples would include: disconnecting from digital devices and practice daily mindfulness, meditation or gratitude.

4. How long does it take to recover from vacation?

   It depends on how far you traveled and how depleted you were going in. A general rule: for every time zone crossed, your body needs about a day to adjust. Building in one extra day at home before returning to work.