Time off isn’t indulgent—it’s a vital tool for well-being, happiness, and long-term productivity, say psychologists.

Vacations are often seen as a luxury—something we squeeze into our busy lives if time and money allow. But mental health professionals argue they’re actually a necessity for psychological well-being and long-term quality of life.

“A true break from work responsibilities is vital for reducing chronic stress, restoring energy, and preventing burnout,” says Dr. Laurie Santos, a cognitive scientist and professor of psychology at Yale University. “Rest allows us to return to our daily lives with better focus, mood, and emotional balance.”

Summer is traditionally the most popular time for employees to take time off, with many planning one or two weeks away from the workplace. For people with demanding jobs and little flexibility, these vacation days become a highly anticipated event—a chance to disconnect, recharge, and simply live life on their own terms.

But experts now suggest that instead of saving all your time off for a single block in summer or winter, it’s healthier to spread your vacation days throughout the year.

“Shorter, more frequent vacations reduce stress more effectively than a single long trip,” explains Dr. Susan Krauss Whitbourne, professor emerita of psychological and brain sciences at the University of Massachusetts Amherst. “They provide repeated opportunities to reset both physically and emotionally.”

According to a report from the American Psychological Association (APA), people who take vacations regularly:

Experience lower stress levels
Report higher life satisfaction
Are less likely to experience burnout
Have improved physical health markers, such as lower blood pressure and better sleep

Interestingly, just planning a vacation can boost happiness. Research published in the journal Applied Research in Quality of Life found that people feel happiest before their trip—thanks to the excitement and anticipation of freedom, relaxation, and new experiences.

That sense of mental escape—even weeks ahead of the actual vacation—can increase optimism, emotional resilience, and productivity at work.

“Thinking about your vacation, planning activities you love, and imagining yourself free from obligations gives your mind a mini-break,” says Dr. Sonja Lyubomirsky, a psychology professor at UC Riverside. “It enhances your mood and can improve your overall outlook on life.”

While vacations play a big role in quality of life, incorporating small rituals and connections into daily life can provide similar mental health benefits. Greeting others warmly, cultivating daily traditions, or taking moments to pause and reflect—even outside of vacations—can improve well-being.

“These small acts help ground us in the present and strengthen social bonds, both of which are protective factors against anxiety and depression,” says Dr. Emma Seppälä, a psychologist at Stanford University and author of The Happiness Track.

Expert Tips to Maximize the Psychological Benefits of Vacation:

Disconnect Fully: Turn off work emails and notifications. True rest comes from a psychological separation from responsibility.
Prioritize Joy: Do things that genuinely make you happy—whether that’s hiking, reading, exploring new places, or just relaxing.
Plan More Short Breaks: Consider taking several long weekends throughout the year to maintain mental freshness.
Embrace “Vacation Mindset” Year-Round: Incorporate small, joyful routines and human connection into everyday life.
Practice Gratitude: Reflect on your vacation time and what it meant for you—this can extend the positive effects.

Taking time off isn’t lazy or indulgent—it’s a powerful form of self-care backed by science. Whether it’s a beach getaway, a weekend road trip, or simply a few days off at home, vacations are essential for maintaining a healthy mind, building resilience, and living a fuller, happier life.