A break from work – to recharge and unwind – is something we all look forward to in the summer. However, the way many of us approach vacations is anything but relaxing.
Busy itineraries that have us hustling from one must-see spot to another don’t exactly leave us feeling well-rested. That means returning to work potentially even more burned out than when we left. To truly reap the benefits of time off and battle our collective exhaustion, we need breaks that focus on rejuvenation.
It’s never been more important for Canadians to take their summer holidays so they can hit a reset button, says Jennifer Dimoff, an organizational psychologist who teaches at the Telfer School of Management at the University of Ottawa. “Vacations are not a cure-all, but if they are done right with time carved out for sleep and total relaxation, you can come back with a re-energized outlook on everything.”
That re-energized outlook could be key to battling the burnout so many of us say we are feeling. “Collectively, we are a very tired lot,” says Mike Shekhtman, a senior regional director with management consultant company Robert Half, in Vancouver. “Many of us are running on fumes, struggling to keep up with the demands of the job and demands at home, with no time left over to fill up the tank.”
A survey of 785 Canadian professionals, released earlier this month by Robert Half, found 42 per cent of Canadian professionals are feeling burned out, compared with 33 per cent the previous year. The jump is not surprising, the recruitment company says, because a litany of global stressors – from the high cost of living, heavier than average workloads and a constant barrage of bad news, whether political unrest or climate change – has been steadily piling up, leaving employees emotionally, physically and spiritually spent.
This condition has a name: the Great Exhaustion, as coined by American author and computer science professor Cal Newport to explain the overwhelming feeling of depletion people experience owing to demands and obligations both inside and outside the workplace.
The Great Exhaustion is a reflection of the collective experience of living with prolonged strain since the pandemic, says Dimoff. “A big part of the problem is that the lines between separation of work and our home life are much blurrier now.”
And it doesn’t help that we are constantly bombarded with information on social media. “The result is we are overwhelmed on too many fronts, and people are buckling under the strain.”
According to Robert Half, Canadians aged 40 and younger are feeling it most, with 55 per cent of millennials feeling burned out, followed closely by Gen Z at 51 per cent. Shekhtman says the numbers make sense given that the younger demographics are the ones in the throes of trying to juggle careers, young families and (sometimes) aging parents. Older Canadians are faring better, with 32 per cent of Gen X and 24 per cent of baby boomers complaining of exhaustion.
Toronto public-relations consultant Laurel Bury is heading to Europe for two weeks this summer and she’s planning to make it a different kind of trip. “This vacation is going to be slower-paced than holidays I’ve taken in the past because I know I need to top up my tank,” says the 29-year-old whose job, on paper, is 9 to 5. The reality, however, is that her days are much longer, with early-morning meetings, late-night events, as well as functions to attend on weekends.
“PR is an industry where you always have to be on,” says Bury, who like many of her colleagues and friends is struggling to find enough hours in the day to do it all.
Bury views her holiday – first, to Albania for a friend’s wedding, then to sightsee in London and Amsterdam – as a much-needed opportunity to recalibrate. “It’s not going to be a race to see everything, and it’s not going to be a party all the time,” says Bury. “The last thing I want is to come home exhausted because I know work is going to ramp right up again.” (There’s a name for that, too: It’s called Leisure Sickness, and it sums up the lethargy many people feel after a holiday where they cram in too much.)
Recent vacation requests from clients often prioritize two things, says Marc Telio, founder of travel agency Entrée Destination: They want to be away from crowds, and they want quiet, preferably in remote places where they can soak up nature. “Our number one request is for wilderness lodges, but they are open to going anywhere where they can totally disconnect,” says Telio.
“For some people that might mean spending a week in a tent in a provincial park. For others it’s getting pampered at a spa resort, or heading to Florence to look at art. To each his or her own. The common thread we’ve noticed, however, is that people are looking to recharge more purposefully than they ever have before.”
But, simply taking a well-deserved vacation isn’t the cure. You have to be mindful about how you spend your time all year.
The key to maintaining that equilibrium when you get home is to take breaks in your day that “fill up your cup,” says Holly Whyte, a psychologist with YEG Psychology in Edmonton. That can be anything from walking your dog, doing a yoga class at lunch or meeting friends for a bite to eat after work.
“Far too many of us are pushing aside things that make us happy and focusing just on work,” says Whyte. “And we see that in the choices we make every day. We order in take-out because we don’t have the energy to shop and cook. We let go of hobbies because it’s easier to sit on the couch and scroll through endless feeds on our phones.”
“Those are the bad habits that we have to break,” says Whyte. “Another definition of burnout is the erosion of the human soul, or the hemorrhaging of self. This can lead to feelings of inadequacy, lack of creativity and productivity, greater cynicism and a general negative view on things.” It can also manifest itself in ways that directly affect your health, such as insomnia, chronic fatigue, anxiety, depression and cardiovascular disease, she adds.
The good news, however, is that the stigma around burnout is lessening and more people are asking for help, Whyte says. Many employers, too, actively encourage their workers to take time owing so they can return to the office with a happier mind set.
Bury says her goal for summer vacation 2024 is simply this: “To come back with a thriving attitude instead of a surviving attitude.”
Expert advice: How to recharge on your summer break – and stay that way
Make your holiday a true holiday. In other words, don’t overbook, run around and forget to be still and chill. Holly Whyte, a psychologist with YEG Psychology in Edmonton, recommends prioritizing your sleep, eating well, making sure you get quality down time and checking e-mails as little as possible.
Spread your vacations throughout the year, not just in summer. Whyte is a fan of taking mini-breaks and long weekends, so you always have something to look forward to. “It also puts less pressure on that one big summer vacation to go well.”
Learn to recharge on a daily basis, outside of taking time off from work. Jennifer Dimoff, an organizational psychologist, recommends figuring out what augments your quality of life and makes you feel energized. That may mean actively pursuing hobbies that bring you joy (not letting them fall to the wayside), learning a new skill or meditating. And make sure when you’re with family to give them your full, undivided attention.
Remember burnout does not have to be a permanent condition. “It can be fixed but you have to be patient,” Dimoff says. “You didn’t get yourself into this situation overnight so it takes time to get out of it too.” So slow down and give yourself some grace.
