How America’s No Vacation Culture Is Harming Our Health

Are you one of those people who never take a vacation? Do you feel guilty or anxious when you think about taking time off from work? If so, you might be putting your health at risk.

According to several studies, the United States has an unhealthy “no vacation” culture that affects both employees and employers negatively. Unlike many other countries, the U.S. does not mandate any minimum vacation days for workers. In fact, about one in four American workers have no paid vacation time at all .

Even those who do have vacation days often don’t use them fully. A 2016 study by Project: Time Off found that U.S. workers took an average of 16 days of vacation in 2016, down from 21 days in 1996 . The same study estimated that 55% of Americans left vacation time unused in 2016, amounting to 658 million days .

Why are Americans so reluctant to take a break? Some of the reasons include:

• Fear of falling behind or missing out on opportunities
• Lack of support or encouragement from managers or coworkers
• Concerns about job security or performance reviews
• Difficulty in planning or coordinating vacations with family or friends
• Preference for saving money or paying off debts

However, these reasons may not outweigh the benefits of taking a vacation. Research has shown that vacations can have positive effects on:

• Physical health: Vacations can reduce stress, lower blood pressure, improve sleep quality, and decrease the risk of heart disease and stroke. A 1992 study that tracked workers for 20 years found that men who didn’t take vacations were 30% more likely to have a heart attack, and women were 50% more likely . A recent study by the World Health Organization (WHO) found that working 55 hours or more a week was associated with a 35% higher risk of stroke and a 17% higher risk of dying from heart disease than a workweek of 35 to 40 hours .
• Mental health: Vacations can boost mood, enhance creativity, increase mindfulness, and prevent burnout. A study in The Journal of Positive Psychology found that both meditation and vacationing were associated with higher levels of well-being and increased mindfulness . Another study found that employees who took more vacation days reported lower stress levels and higher job satisfaction .
• Work performance: Vacations can improve productivity, efficiency, quality, and innovation. A study by the Boston Consulting Group found that consultants who took more vacation time performed better on their annual reviews than those who took less . Another study by Ernst & Young found that for each additional 10 hours of vacation employees took, their year-end performance ratings improved by 8% .

As you can see, taking a vacation is not only good for you, but also good for your employer. So, how can you make the most of your vacation time?

Here are some tips to help you plan and enjoy your next getaway:

• Start early: Don’t wait until the last minute to request your vacation days. Plan ahead and book your travel arrangements in advance to avoid stress and save money.
• Communicate clearly: Let your manager and coworkers know when you will be away and how they can reach you in case of emergencies. Delegate your tasks and responsibilities to someone else or set up an out-of-office message to manage expectations.
• Unplug completely: Resist the temptation to check your email or phone while on vacation. Disconnect from work-related devices and apps and focus on relaxing and having fun.
• Do something different: Try to break out of your routine and explore new places, activities, or cultures. Traveling can stimulate your senses, challenge your assumptions, and inspire your creativity.
• Be flexible: Don’t over-schedule your vacation or stress about every detail. Leave some room for spontaneity and surprises. Be open to new experiences and opportunities.
• Appreciate the moment: Don’t take your vacation for granted or wish it away. Savor every moment and express gratitude for the chance to recharge and refresh.

Taking a vacation is not a luxury, but a necessity. It can help you improve your health, happiness, and performance at work and in life. So, don’t hesitate to take some time off and enjoy yourself. You deserve it!