在任何预算上停留的7种方法（因为即使您无法逃脱，有时仍然需要）

There’s lots of evidence thattaking time off, whether it’s a few hours, a weekend, or a longer amount of time, is really important for well-being. Research suggests taking vacations is linked to better health outcomes, like lower rates of heart disease; reduced stress, depression, and anxiety; improved productivity; and overall higher life satisfaction,根据美国心理协会。

So, what are you to do when you’re in need of a vacation (from work, personal responsibilities, or just the day-in-day-out routine), but can’t get away because of your budget, a partner’s or other family members’ schedules, or pandemic travel restrictions?

令人高兴的是，您仍然可以在不离开家的情况下获得那种假期的感觉。

“住宿的想法是，如果您要去某个地方旅行，请做所有您将要做的事情，但要找到将这些经验纳入自己家中的方法。”凯瑟琳·桑德森（Catherine A. Sanderson），博士, the author ofThe Positive Shift和chair of the psychology department at Amherst College in Massachusetts. Re-creating those relaxing vacation vibes at home can help decrease stress and strengthen your mental well-being, she adds.

找到现在“逃脱”的机会尤其重要 - 至少远离我们的常规和潜力bepaly开户 of day-to-day life. After all, for many, our homes have been working double- or even triple-duty as offices, day-care centers, schools, and gyms of late, Dr. Sanderson says. You may find yourself associating your home spaces with chores, stress, and work deadlines. Injecting some fun and relaxation into your home is the perfect way to dial back some of those negative associations and make your home feel like home again.

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And if you’re taking extra steps to limit COVID-19 exposure right now (because of more contagious variants, your personal risk level, unvaccinated members of the family, or any other reason), taking a staycation rather than traveling can definitely help with that goal. For the time being, staycations are still the safest way to get leisure off-time, saysSanam Hafeez，Psyd，纽约市的有执照的心理学家和综合咨询心理服务主任。

While you may not be able to match a relaxing island getaway or a couple's trip to Paris, you can do the next best thing: Turn your home-office-gym-day-care center into a自我护理避风港。

Bonus: Staycations tend to beway比其他类型的度假胜地更实惠。

以下是创建住宿的几种想法，无论您必须花多少时间或现金，都会让您感到精神焕发 - 没有压力。

1.重新创建在家中的水疗体验

桑德森说，如果您喜欢去度假时参观水疗中心，请尝试在家中复制这种环境。拿起一些新鲜的浴巾，香味的蜡烛和沐浴盐。举办热泡泡浴，并通过一些舒缓的音乐和您最喜欢的书来解决氛围。

Or spend a day teaching yourself how to do the perfect manicure and pedicure, detoxifying facial, or exfoliating body scrub.

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2.成为您自己社区的游客

在您自己的附近，有很多好地方可以看到。桑德森说：“这么多人不欣赏周围的事情。”花一天（或周末）探索您的城镇，并参观您从未去过的任何旅游景点，公园和当地企业。家人中的每个人都可以轮流选择您去的地方以及您做什么。（做wear your face masks和practice social distancing.)

参观公园等绿色空间以增加好处：study published in June 2016 inScientific Reports发现在绿色空间中度过时光的人通常具有较低的高血压和抑郁症的速度。

3.每天进行冥想静修

日常的mindfulness meditation就像一个迷你住宿一样，可以帮助您清除头脑，并将意识带回现在，从而使您与周围发生的一切都急需休息。“这是没有什么必须完成的时候，没有任何火要扑灭。每本发送的电子邮件仍将在稍后到达，因为生活不仅要完成杂务。”Karen Dobkins，博士，一位正念顾问和圣地亚哥分校的心理学教授。

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此外，练习正念不仅会降低压力和焦虑，还可以帮助您在将来更好地处理压力事件。study published by theInternational Journal of Emergency Mental Health and Human Resiliencein 2017。其他研究发现正念干预帮助医疗工作者降低倦怠的高度COVID-19 pandemic，根据study published in January 2021 in the journal全球卫生和医学进步。

How long you spend practicing mindfulness is less important than how committed you are in the moment, Dr. Dobkins says. In other words, five minutes of dedicatedmindfulness meditation可能会比一个小时的分散冥想做得更多。因此，请为您和您的日程安排留出合理的时间，并通过将自己关闭在可以练习正念而不会中断的房间中来保护这段时间。

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4. Bring Your Vacay Destination to You

Is your life bucket-list trip to Italy not going to happen this year? Bring Italy to you, Sanderson says. Play Italian music, watch a movie or show based in Italy, eat Italian food, and drink Italian wine. If you have some extra cash — as in, the cash you were going to spend on your trip — import goods straight from Italy. Wherever you'd like to escape to, try to re-create the environment as closely as possible. “Small shifts in the environment can have a major impact,” Sanderson says.

5.与您生活中的人建立明确的界限

休假的最佳部分之一是与工作文本，电话和电子邮件断开连接。但是当您被困在家里时，很难逃脱那些bepaly开户 - 尤其是如果人们知道，每当出现问题或危机时，他们仍然可以与您联系。

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当您进行逗留时，请像其他任何假期一样对待它：挡住日历中的时间，设置自动电子邮件响应，并确保告诉所有人您将无法打电话或会议。为计算机供电，并挑战自己少量使用手机。哈菲兹说：“这包括检查所有人，或计划回到'办公室'时要做的事情。”

If you have someone filling in for you at work or helping out with the kids, elderly parents, or pets, make sure they have all the support they need; and get in touch only if or when there’s a real emergency.

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6.与家人一起度过电影之夜

弹出一些爆米花，拔出垫子和毯子，关闭灯光，并与您最近和最亲切的最亲人一起看电影。您可以挥霍并租用想在剧院看的电影，或者让家人轮流选择电影。

7.在您自己的客厅（或后院）中“露营”

设置帐篷，抓住您的睡袋和手电筒，并在手机上播放自然配乐，或者扬声器以近似客厅的露营体验。或者，如果您很幸运能拥有一个后院，请收拾好您的露营用品，然后前往外面，天气允许！