August 4, 2026, 12:45 pm | Read time: 3 minutes
Finally, leisure time, finally switching off. But that’s precisely when many people experience colds, headaches, or stomach issues. This phenomenon is known as “leisure sickness,” or getting sick during vacation. However, those who understand the causes can take targeted measures to counteract it and enjoy their time off more healthily.
When relaxation burdens the body
About one in five people falls ill during their vacation. The cause is often the abrupt shift from high work stress to sudden relaxation. Those particularly affected are people with pronounced perfectionism or high performance pressure.
Before vacation, many try to complete as many tasks as possible. When the tension suddenly drops, the body can react sensitively. During stressful phases, stress hormones like adrenaline and cortisol are elevated. Once their levels drop, the immune system becomes temporarily more vulnerable.
To reduce the risk, a healthy lifestyle with plenty of fruits and vegetables, regular exercise, and sufficient sleep is recommended. A stable immune system helps the body better balance stress and fend off pathogens.
Gently transition into vacation
Relaxation should not begin only on the first day of vacation. Those who incorporate regular relaxation phases into their daily routine make it easier for their body to switch to vacation mode.
It is also wise not to work to the point of exhaustion in the days leading up to the trip. Tasks can be partially delegated or postponed. There should also be some time between the end of work and departure. Additional buffer days for preparations and returning from vacation can help avoid stress.
Another risk factor is constant availability. Those who constantly monitor emails, messages, and work inquiries often do not truly relax. Therefore, it can be helpful to occasionally turn off the smartphone or consciously use it less.
Instead of switching from full stress to complete passivity, experts also recommend a gentler start to the vacation. In the first few days, a few activities or sightseeing tours can be planned. Subsequently, appointments should be gradually reduced.
Pay attention to health while traveling
The journey itself can also strain the immune system. Air conditioning in trains or planes and drafts can promote discomfort.
Therefore, travelers should ensure adequate protection, such as using a scarf or appropriate clothing. It is also important to drink enough water to keep the mucous membranes moist. Regular movement during longer trips supports circulation. Frequent handwashing is also a simple measure to prevent infections.
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Multiple breaks instead of just one long vacation
Many employees focus all their relaxation on a single long summer trip. However, research on relaxation shows that true relaxation often only begins after about a week. At the same time, the relaxation effect does not increase further after more than ten days.
Therefore, several shorter trips or weekend breaks spread throughout the year can be beneficial for reducing stress and maintaining lower stress levels.
When illness still occurs
If an infection occurs despite all precautions, experts advise staying calm. Additional frustration over lost vacation days increases stress and can further hinder recovery.
Those who fall ill during their vacation should have the illness certified by a doctor–even abroad. According to the Federal Vacation Act, employees can claim vacation days lost due to illness from their employer. The prerequisite is that the employer is informed promptly and the medical certificate is presented.