Sail Away! How Vacations Keep You Healthy & Happy

In the U.S. we are given far less vacation time than in most other countries. It seems we don’t fully understand the importance of taking time to rest and renew ourselves. About 40% of Americans fail to use the vacation time allotted them. In fact, a 2014 study demonstrated that in the U.S., on average, employees only take about half of the vacation time they are given and many of the people who do take vacation, work while away. This is likely true because, in spite of the fact that employees who take vacation time are more productive, have better morale, and have higher rates of retention, a study conducted by Forbes found that 17% of managers felt that employees who took vacation were less dedicated than those who did not. 

According to an article in USA Today, “The United States is the only developed country in the world without a single legally required paid vacation day or holiday. By law, every country in the European Union has at least four work weeks of paid vacation.” This wikipedia chart shows the minimum mandatory vacation days, by country, worldwide. The United States is the only country with 0 days listed. 

What are we missing?

Taking Time Off

The health benefits of time off have been demonstrated in a number of recent studies from the likes of prominent voices in the business world, such as Ernst & Young and Forbes to health authorities like Healthnet and WebMD. From dramatically cutting instances of heart attack and heart disease to healthier waistlines, the physical benefits are substantial. On top of the physical benefits, there are psychological, mental health, and wellness benefits to taking a break from routine. Some of these include:

• Less stress and a more positive outlook on life. Getting away on vacation can help alleviate the stress of your work life. By simply removing yourself from the stress inducing environment, you reset yourself. People also report feeling more satisfied with their lives during and after a vacation.
• Greater motivation to achieve goals and improved productivity at work. Several recent studies demonstrated that time off increases performance and productivity of employees.
• Decreased depression. Studies show that those who take regular, annual vacations suffer less stress and fewer instances of depression. It could be that those who take regular vacations, also have a greater commitment to self care, as these individuals also tend to have positive emotional outlooks.
• Sense of closeness to spouse and family. After a vacation, many folks report feeling more connected to family members. Additionally, spouses feel closer after a trip together, as less stress facilitates more love making and better communication.
• Growth and flexibility for young travelers. Young people who travel report feeling more independent, more trusting, and more confident after vacation. These travelers also express the desire to travel more and have new experiences. 

The bottom line: work-life balance is extremely beneficial. So, plan that vacation. Don’t let fear of making a negative impression on a manger keep you from enjoying the myriad physical and emotional benefits of resetting yourself. Your improved morale and productivity upon return will speak for themselves!

Sincerely,

Dr. Eileen Wynne

References:

http://www.usatoday.com/story/money/business/2013/06/08/countries-most-vacation-days/2400193/

http://www.forbes.com/fdc/welcome_mjx.shtml

https://www.healthnet.com/portal/home/content/iwc/home/articles/health_benefits_of_vacations.action

http://www.webmd.com/balance/features/take-a-break

https://www.ustravel.org/sites/default/files/page/2010/02/benefits_of_travel_08_pdf_87080.pdf

You don't have to be perfect to be successful!

You don't have to be perfect to be successful.

"When are you planning to submit that novel to an agent?" I asked my friend Allie. 

She shrugged noncommittally, "I'm still revising. I just want it to be perfect."

She's written a novel a year for nearly a decade, but she's never made any effort to get published. She tells me that she writes "for fun," but I know from passing conversations that she'd like to see her books in print. She doesn't consider herself a "real writer" because, in her mind, some folks are born with a quill in hand, penning eloquent prose before they're walking. She has to work at it.

People who struggle with impostorism have a perception problem. They don't see their own fears and doubts and efforts reflected in the personas of their heroes. On some rational level, Allie knows that John Steinbeck and Amy Tan and Stephen King all honed their craft through trial and error in the same way that she has been doing for years. Logically, she knows that they suffered writer's block, that they all feared at least once in their lives never having another idea, that they all made typos. 

However, on a more functional level, she views them as having sprung to life with the makings of greatness already intact, like Aphrodite being borne on the waves already grown and glorious.

This isn't entirely unjust. We all do spring to life with the makings of greatness intact, but we all also have to work to bring that greatness to fruition. Allie isn't afraid of hard work, but she is afraid that her hard work will be judged lacking in merit. That's a common symptom of impostor syndrome. 

Allie's novel will never be perfect because Allie isn't perfect. In fact, by continuously revising it, she may be making matters worse, like picking at a scab. But the endless process of double- and triple-checking every word and sentence serves a sinister purpose. It delays judgment. Allie believes once the novel is submitted, someone will definitely answer her question: "Am I a real writer?" She fears that answer, and so she is avoiding it.

Here's another funny thing about impostorism. Allie writes at least three hours a day. She goes to writing workshops. She attends to every word with painstaking detail. But all of the work that she puts into her writing confirms in her mind that she is not a real writer. Because a real writer would sit down and words would flow from her pen without any effort. 

Impostorism has that effect on people. They perceive others as perfect and themselves as less than. All of their efforts to excel, only remind them that others don't have to make the same efforts, but that's simply false logic.

Picture someone in your desired field who seems the model of professionalism: the perfect chef, the perfect sale representative, the perfect therapist, the perfect teacher. 

First, remind yourself that that person is not perfect. They're good, maybe even the best, but they're not perfect.

Next, remind yourself that they only achieved their skills and knowledge through hard work and practice. Through effort, just like you.

Finally, remind yourself that delaying judgment also delays gratification. Using perfection as an excuse to avoid taking a healthy risk will leave you unsatisfied and unfulfilled. 

You're not perfect, but that's okay. You don't have to be perfect to be successful. 

Dr. Eileen Wynne, PhD

References:

Alexander, J., & Sakulku, J. (2011). The Impostor Phenomenon. International Journal of Behavioral Science, 6, 73-92.

Weir, K. (2013). Feel like a fraud? GradPsych, 11, 24-27.

The impostor's lament

Are high achievers only
fooling themselves?

“I don’t deserve to be here,” Sarah said, fidgeting with the corner of her blouse. 

A talented student with numerous academic accolades under her belt, Sarah had recently interviewed with a successful advertising firm. Though she still had two more classes to complete, the firm was eager to take her on as a paid intern to prepare her for a job upon her graduation the following semester. 

You might expect that Sarah would be brimming over with joy at the prospect, but instead, she felt that she had somehow conned the firm into offering her the position. This, in turn, caused her to doubt her ability to perform the responsibilities that came with her new role. Rather than experiencing the pride of accomplishment, Sarah was experiencing anxiety.

More specifically, she was feeling the pain of a very common phenomenon known as impostor syndrome. Though impostor syndrome isn’t listed in the Diagnostic and Statistical Manual of Mental Disorders as an official diagnosis, its effects are felt by most people at some point in their lives. 

Think about a time when you experienced success. Now consider the following thoughts. 

• I just got lucky.
• I don’t belong here.
• Once they realize I don’t know what I’m doing, they’ll get rid of me.
• I’m not as smart/talented/skilled as they think I am.
• It won’t be long before they figure out I’m a fraud.

Do any look familiar to you? If so, you’ve felt the painful doubts created by the impostor phenomenon.

The irony of impostor syndrome is that high achievers tend to be the most susceptible to it. I see it often in students who have worked diligently, spending hours in studious labor, and in adults who have excelled at their chosen profession through hard work and high expectations. As we transition into new careers or life experiences, we're particularly vulnerable to these feelings of not belonging, of fraudulence. 

While research has shown women and minorities top the charts for these feelings of “passing themselves off” rather than authentically achieving, the phenomenon can be said to be a natural by-product of a society that puts perhaps too much pressure on its individuals to succeed at all costs. 

In schools and homes, we stress to our children the need to achieve, and it may be that the message is received and processed in ways that we don’t anticipate. It may be that we’re sending our children the message that the love, attention, and respect that they crave must be won through constant showmanship. What a heart-breaking idea.

During the next few weeks, I’d like to talk with you about overcoming some of the habits and mindsets that lead to this sense of being an impostor because I suspect that both you and Sarah have something to offer the world that is not only good enough but is much needed.

Dr. Eileen Wynne

References:

Alexander, J., & Sakulku, J. (2011). The Impostor Phenomenon. International Journal of Behavioral Science, 6, 73-92.

Cokley, K., McClain, S., Enciso, A. and Martinez, M. (2013), An Examination of the Impact of Minority Status Stress and Impostor Feelings on the Mental Health of Diverse Ethnic Minority College Students. Jnl Multicult Counseling & Dev, 41: 82–95. doi: 10.1002/j.2161-1912.2013.00029.x