heading home for the holidays? maybe don’t pack your phone

more and more travellers are turning to “unplugged vacations” to fully immerse themselves in their holidays, and take a break from the stress and anxiety caused by their devices.  

constantly having a phone at our fingertips or a laptop at hand has been shown to increase symptoms of low self-esteem, anxiety and depression. ironically, the increase in communication demands from these devices — like email, dms, and text messages — also contribute to an increased experience of loneliness as we take our attention away from the human connections right in front of us to attend to the demands of the virtual world.  

for these reasons, device-free vacations, also known as “unplugged” or “digital detox holidays,” are becoming more popular, with researchers suggesting that this may be an answer to the surge in burnout caused by our devices.  

“tourism research on this topic suggests that focusing on the real world rather than the digital world helps overcome the negative impacts of information and communication technologies on the travel experience,” researchers from mugla and harran universities in turkey write in a review of the growing trend.

the pandemic, and the realization that many jobs can be done from almost anywhere, increases the guilt we feel when it is time to detach. this need to constantly be connected to our work lives is also made much easier by our devices. in fact, research has shown that many may sneak some work into their holidays — it’s just hard to give ourselves distance when it takes only a few seconds to check our work email.  

this may be one of the reasons unplugging during a vacation causes anxiety for most people at first, before leading to the opportunity to focus on the people and events happening around them.  

“such breaks reduce their stress by increasing their self-awareness,” the authors continue . “they also increase resilience at work and in daily life, and enables [people] to focus on their surroundings and relationships.”  

digital detox holidays can be an “emotional journey”
one study, published in the journal of travel research, followed the experiences of 24 travellers as they embarked on vacations, sans internet, to various places around the world. participants reported that after a period of stress and anxiety they increasingly enjoyed the experience, with some calling it “liberating.”  

“ we found that some participants embraced and enjoyed the disconnected experience straightaway or after struggling initially, while for others it took a little bit longer to accept the disconnected experience,” said dr brad mckenna, one of the study authors and associate professor at the university of east anglia.

“many also pointed out that they were much more attentive and focused on their surroundings while disconnected, rather than getting distracted by incoming messages, notifications or alerts from their mobile apps.”  

not being able to use navigation tools, like google maps, caused feelings of anxiety in some of the participants. however, many agreed that not being able to turn to their phones for support forced them to connect with locals and other travellers for advice and directions. this led to a greater understanding of the culture and more “off the beaten path” experiences.  

safety and vulnerability also played into the comfort levels of many of the participants, with solo travellers experiencing this more than those who were in pairs or groups.  

unfortunately, many participants also felt anxiety immediately after their trip when they turned their smartphones and laptops back on to be greeted by a wave of missed notifications and emails. even so, many said that they would consider taking another holiday without their devices.

plan ahead
whether you’re going back to your hometown or staying right where you are this holiday season, a digital detox will no doubt take some leg work before unplugging. maybe easing your way into it — like turning off data and sms functions on your phone so you are only able to use it to make or accept emergency phone calls — could be a way to relieve some of the anxiety of unplugging completely.  

communicating with your colleagues ahead of time is also key to a successful detox. briefing co-workers about the status of projects and setting up a point person who can respond to emails or calls regarding each of your duties can help too, linkedin career expert blair heitmann told yahoo! sports. then, once you’re gone, stay out of email chains or conversations.  

if you have to be connected at least once every day, travel writer richelle szypulski suggests setting a specific time when you can use your device, and after that time, turning on an attention control app to prevent you from accessing your emails or social media accounts. turning off notifications on your phone entirely can also help avoid feeling the need to check in.  

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heading home for the holidays? maybe don’t pack your phone

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