Subtle Warning Signs You Need Time Off, Says Psychologist

Taking time off from work may feel like a luxury, but experts warn it is often a necessity for long-term well-being and performance. Organizational psychologist Tasha Eurich outlines key signs that indicate it’s time to use paid time off (PTO) and offers guidance on how to make the most of it.

Eurich, author of the upcoming book "Shatterproof: How to Thrive in a World of Constant Chaos," emphasizes that ignoring the need for rest can undermine both productivity and mental resilience. “There are three clues that not only the stress is getting to us, but that our coping resources are getting exhausted,” she explains.

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According to Eurich, the three signs include persistent low energy, heightened reactions to minor issues, and the failure of usual coping mechanisms. Feeling drained during tasks once enjoyed, overreacting to trivial inconveniences, and finding relaxation activities burdensome are all indicators that a break may be overdue.

Once a break is scheduled, Eurich advises against taking time off without purpose. “If you are intentional about how you use that time, you’re more likely to actually come out of it with more resources and better well-being,” she says.

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She suggests using her “2-2-2 Tool” to structure time off: focus on what you need in the next two minutes (e.g., deep breathing), two hours (e.g., engaging in a favorite activity), and two days (e.g., disconnecting fully from work responsibilities).