Leisure sickness – why do I always get sick when I'm on holiday?
With the autumn holidays around the corner, many people are looking forward to a relaxing few days. But it's crazy: no sooner has your break begun than your head starts throbbing, your nose is running and a cold spreads through your entire body. This phenomenon is known as leisure sickness. In this health tip, we explain how it comes about and what you can do to prevent it.
3 minutes reading time25. September 2024
The causes of leisure sickness have so far been difficult to fully pin down. One prime suspect, however, is chronic stress. This is because stress has a negative impact not only on a person's mental health but also on their immune and nervous system. Leisure sickness is therefore classed as a psychosomatic condition.
Chronic stress leads to hyperactivity of what is known as the autonomic nervous system, which regulates bodily processes that cannot be actively controlled, in other words those that happen automatically. These include your breathing, heartbeat and metabolism. In a stress situation, the sympathetic nervous system, which is also known as the "fight or flight" system and forms part of the autonomic nervous system, triggers enhanced bodily performance. Once the period of stress is over, its counterpart – the parasympathetic nervous system – is activated. This system takes care of recovery and regeneration. If the stress is not short-term in nature, however, the immune system is weakened by the stress hormones cortisol and adrenaline.
And if the parasympathetic nervous system then assumes control during the rest phase, symptoms of illness can often occur. A similar thing happens when a nervous system responds to sensory overload and stress, for example at the end of the week or before a holiday, with a subsequent migraine.
Who is particularly at risk?
Leisure sickness most commonly affects people with a high workload, perfectionists and those with an over-developed sense of responsibility. In particular, situations where people are keen to get as much done as possible before their holiday can lead to stress. Studies show that almost one in five people have been ill at least once during a holiday.The symptoms
Sufferers feel flat and lacking in energy, often get headaches or backache, and may experience symptoms of stomach flu or a cold. Even before the actual symptoms emerge, many of those affected find it difficult to switch off after work and constantly feel on edge.How can you prevent leisure sickness?
As so often, a healthy lifestyle is crucial, and this should ideally be put into practice well before your holiday.
The key ingredients are regular periods of relaxation, a balanced diet, social contact and enough exercise and sleep. The immune system comes under particular pressure during periods of pre-holiday stress, which is why regular rest and relaxation is important. These breaks should already be happening during the working day, and of course in your free time too. Sport and exercise help combat persistent tension and stress, whether outside in the fresh air or at home. To avoid quite so much stress from building up in the first place, it can be helpful to prepare for your holiday in good time and put any cover arrangements you might need in place far enough in advance.
- Build relaxation into your everyday working life today. Breathing and mindfulness exercises can help you achieve this.
- Learn to be less of a perfectionist and to look after yourself more.
- Having unrealistically high expectations of your free time can lead to more stress, meaning that relaxation falls by the wayside.
- Maybe leave your mobile phone switched off. You don't have to be contactable at all times.
- Holidays and relaxation don't always have to happen in far-flung locations, you can also recharge your batteries at home.
- Don't cram loads of activities into your days off – enjoy some rest instead.
- Exercise helps relieve stress.
