Dr Michelle O'Driscoll: Scheduling time for a break 

It’s that time of year when summer annual leave is calling us, we’re weary from the juggle, and it’s full steam ahead for this last push after Easter.

Hopefully, an enticing break is on the horizon once exams, school and specific pressing work deadlines have been dealt with.

Giving ourselves permission to rest from the rat-race is becoming more and more difficult for us, however. There’s always the to-do list waiting, the continuous pressure to perform.

We feel obliged to stay switched on, and more frequently these expectations are coming from colleagues, employers, and clients too.

It often feels easier to just keep up the momentum, rather than to activate the brakes and arrange to take that rest.

However, the risk of burn-out is real, particularly at this time of year.

Physical and emotional exhaustion stemming from the workplace, but also from daily life’s pressures, can creep up on us insidiously unless we do something to counteract it.

Here are some things to consider doing to support yourself in taking time off over the coming weeks or months:

Set your boundaries

If at all possible, make a commitment to yourself to not engage with work for specific dates. It can be easier to just remain working and available and keep on going – but research shows the importance of having time away from the work routine, and it does take effort on your own part to make that happen.

Getting the dates in the diary, and putting arrangements in place may feel like one hurdle too many – but remember that it’s when we’re at our busiest that we would benefit most from that downtime.

Forward planning

In order to be able to take time off, we need to feel secure in the knowledge that the show will go on relatively smoothly in our absence. For some roles, this means having a replacement assigned that will handle what comes in in real time. For other roles where your workload remains your own, it’s about communicating very clearly with colleagues and/or clients as to when you’ll be away and when to expect to receive a follow-up on your return.

Having specific dates and replacement contact details in your out-of-office is a really helpful thing to do and gives you peace of mind.

Try too to be proactive in communicating this information in advance of your leave. This can help to avoid any surprises for others when you’re not immediately contactable, and makes an ‘emergency’ less likely while you’re gone.

Reduce the anxiety

For some, the anxiety of what you’re going to be coming back to after a period of time out of office can be quite significant. Rather than feeling like you ‘should’ be fully out of communication for the full duration, it might help you to properly switch off for decent parts of the holiday if you offer yourself some specific opportunities to touch base, e.g. a couple of hours scheduled the day before you return to filter through emails and be able to hit the ground running on day one back in the office. Don’t give yourself unlimited access to emails, however, it zaps your energy and sucks you back into the hussle when you should be dialling down.

Use technology to your advantage

While technology can be one of the key causes of chronic busyness, leaving us always accessible, it is possible to utilise some technology tools to reduce your workload or remind you of your boundaries.

Deleting the email app on your phone for the period of your time away, or setting a timer limit on particular apps, are just a few ways of engaging technology positively. It’s also possible to use technology to support your downtime, such as the Audible app, or a Kindle.

Having something to look forward to

Often, it’s the looking forward to a break that keeps us going, just as much as the break itself. Making an effort to always have something in the diary that you know is coming up can really help in those busy, frenetic periods.

It doesn’t need to be a trip abroad or an expensive indulgence, and it doesn’t need to be for a fortnight at a time. But gifting yourself periods where you’re out of contact, off the treadmill, and able to recharge through wholesome activities that aren’t work-related is so important. It shouldn’t be an adhoc reward, it should ideally be a regular essential.

Remember you’re replaceable in work

It really is true that we are not irreplaceable in work. We may think we are, but the reality is that home and family is where this is the case.

It’s easy to end up spending the quality time with them fielding work-related queries. Instead, consciously use your holiday to focus on what’s most important - making memories with those that matter most.

Taking time off can feel challenging and counterintuitive, but it is the best investment you can make in your future productivity, and more importantly, in your overall mental and physical health.

Making an effort to always have something in the diary that you know is coming up can really help in those busy, frentic periods. It doesn’t need to be a trip abroad or an expensive indulgence.