Even though youve booked that much-needed vacation, you may have second thoughts about actually taking the time off.

The act of taking time to unplug and relax could result in an immense amount of unavoidable guilt. For instance, you may fear the implications of being away from work or feel anxious about leaving family members for some time, said Erica Basso , a family and marriage therapist based in Los Angeles.

This is extremely common. Data published by the Pew Research Center in May 2023 found that nearly half 49% of workers surveyed say they dont take their paid time off because they are worried theyll fall behind at work. Other reasons the workers cited for not taking all of their PTO include feeling badly about colleagues taking on additional work and a fear they may lose their job.

The workplace isnt the only reason people hold back from vacation: Those who are caregivers often find it challenging to leave loved ones who depend on them. Studies show caregivers often forego their own leisure in favor of assisting their loved one.

Either way, this impending feeling of guilt can be a barrier to people allowing themselves to have their own downtime. So, how do you tackle the guilt that may be weighing you down and finally enjoy your vacation? We asked therapists to find out.

Plan your vacation in advance

Plan your trip ahead of time so you have time to prepare yourself emotionally and logistically for the vacation, said Israa Nasir , a psychotherapist and founder of the Well.Guide.

Knowing your plans in advance provides a sense of control and time to deal with responsibilities you may be missing during your time off. For instance, if you feel guilty about being away from work, you could complete some of it beforehand and gain appropriate coverage to ease your anxiousness.

Focus on the health benefits

Taking time to rest and unplug from work can inspire productivity and prevent burnout, Basso said. Even though you may feel guilty about taking the time off, the break will help you feel refreshed and relaxed.

Remember the positive effects of taking a vacation on your health. Understand that youre doing something good for yourself, said Colleen OGrady, a therapist and author of Dial Down the Drama and Dial Up the Dream .