How to max your trip’s mental-health benefits

It’s official: Travel is good for us. Study after study has shown it to be so, and all the evidence says that we should take more vacations. But not every trip is created equal, and there are ways to ensure that we get the most therapeutic bang for our buck.

“On vacation, you don’t just recover automatically,” says Adam Markel, a workplace expert who focuses on recovery and resilience, and the author of Change Proof. “Just because you spent the money and flew someplace, that doesn’t mean all the work is done. You have to be a willing participant in your own unwinding.”

But how exactly do you do that? These expert-approved strategies will get you on the right track. Plus, scroll down for six mindful trips that are guaranteed to leave you rested and refreshed.

Build a boundary

When you’re working on a vacation, you are no longer on vacation, so create guardrails. “Manage expectations with your coworkers,” says Tammy Allen, Ph.D., a professor of psychology at the University of South Florida who studies work-life balance. “Let people know that they can contact you if it’s an emergency, but otherwise this is your vacation.” She recommends an out-of-office reply that includes three magic words: You are “off the grid.”

Focus on the people

“All the studies around health and longevity are clear that they involve community and interaction with people,” says Markel. Even solo travelers can reap the people-focused benefits: “When you go to the supermarket on vacation, make the time to actually engage with the clerk,” says Markel. “Have conversations with perfect strangers.”

He calls this an important “recovery ritual,” and if you take the time to engage with others, it’s working, “whether you know it or not.”

Avoid the “big pile”

The beach feels like a distant memory when you return to a mountain of work. Not only does the “big pile” add stress when you return, but the very possibility of its existence can give you heartburn while you’re away. Take preemptive action.

“Delegate certain things,” says Markel, as in don’t just delay the work (with an out-of-office reply) but ensure someone can handle the task in your absence. “This is how you set yourself up for success.”

Add a buffer day

At the end of your trip, the stress of travel—delayed flights, jet lag—can bleed into your first day of work, sabotaging your hard-earned recovery. This is why Markel recommends a “buffer day” once you’re home. “It’s almost like an astronaut going to space,” he says. “You have to reacclimatize yourself to the atmosphere, to recalibrate for normal life.”

One more thing: “If you have unused vacation time at the end of the year, you’re doing something wrong,” says Bailey. “You need to take more vacations.”