Strategies for Taking Restful Work Breaks That Truly Refresh You
More than 4 in 10 employees in the U.S. do not utilize all their paid time off, acknowledging the struggles of taking vacations and sick days, as well as the inability to rejuvenate during time off. Overlooking the necessity of breaks from work can have detrimental effects on mental and physical health, potentially leading to burnout or exhaustion levels that hinder productivity.
The Essentiality of Taking Breaks
Defining the significance of rest from work is crucial – not just for mental health but also for the body itself. Prolonged periods of intense work without adequate rest can trigger chronic stress, causing a myriad of negative health effects such as digestive issues, high blood pressure, increased risk of type 2 diabetes, heart disease, and even cancer. For desk workers, the act of sitting for extended hours can lead to "email apnea," a phenomenon in which breathing shallows or even ceases upon receiving new emails or messages. Ensuring proactive break-taking can have significant repercussions on overall health and ultimately prevent burnout.
Assessing Your Current Situation
The difficulty of giving oneself quality time off beneficial to mental health and sustainable work-life balance lies in two factors: personal work stress levels and the amount of agency one has at work. Identifying these elements helps figure out what measures are needed to derive the benefits from taking meaningful breaks.
Work Stress Levels
Kira Schabram, researcher of human sustainability at work, uses the image of a slope to help understand work stress: A state of thriving is at the summit, followed by a gradual descent to burnout, which resembles "death by a thousand cuts." The more stress experienced and the lower on the slope, the more time and distance from work are required to truly disconnect and reap improvements. Evaluate where you stand on this slope: stressed but managing, on the verge of quitting, or somewhere in between?
Agency at Work
Another crucial factor, according to Schabram, is the degree of control one has over their time and workload. The ideal work style varies per individual – whether it be establishing a strict boundary, compartmentalizing work when off the clock, or integrating work into daily life routines throughout the week. It is essential to be able to choose how work gets done and to have the freedom to ask for time off when necessary.
The Kind of Break Required
The next step is to identify ways to maximize the benefits from work breaks, or potentially even change jobs to acquire the time off needed. Based on the level of stress, suggestions for implementing effective breaks are provided below.
Daytime Short Breaks
Individuals who are thriving at work – coping with their workload and maintaining agency most of the time – can reap advantages from brief breaks. Short breaks, such as a 10-minute walk, breathing exercises, or stretching, can make a considerable difference for those at the top of the slope.
Evening and Weekend Unplugging Routines
Transitioning out of work during the evenings and weekends is vital to preventing the approach of burnout. Establishing routines to disconnect from work can help minimize stress – such as driving along scenic routes, conducting a jog or short yoga session, or taking a bath or shower. The key is to sustain these routines even when work becomes more challenging.
Mental Health Days or Extended Leave
Should the level of stress have progressed and employees do not possess the agency to take breaks as needed, using sick leave for a mental health day can be considered. If stress has accumulated and a day off is insufficient to recover, taking additional time off – whether it be vacation or unpaid leave – may be necessary.
In summary, proactive break-taking and creating a supportive workplace culture can lead to improved mental and physical health, increased productivity, and the prevention of burnout among American workers. By understanding one's stress levels, agency, and employing the best practices for taking meaningful breaks, work-life balance and overall well-being can be maintained.
- Prolonged periods of work without rest can lead to chronic stress, causing a variety of health issues like digestive problems, high blood pressure, and increased risk of heart disease and cancer.
- Kira Schabram, a researcher of human sustainability at work, likens work stress to a slope, where burnout is the end result, suggesting that people should evaluate their stress levels to understand their need for breaks.
- Schabram also highlights the importance of having control over one's time and workload, with the ideal work style varying for different individuals.
- Short breaks during work hours, like a 10-minute walk, breathing exercises, or stretching, can benefit those who are thriving at work and have minimal work stress.
- Disconnecting from work during evenings and weekends through routines such as scenic drives, exercise, or relaxation activities can help prevent burnout for those who are experiencing higher levels of work stress.
- For individuals whose stress has progressed significantly and who lack the agency to take breaks as needed, taking a mental health day or extended leave, such as vacation or unpaid leave, may be necessary.
