After returning from vacation, we all expect to feel rested and like we have a new lease on life. But often, we find ourselves more exhausted than ever. Especially if you’re a parent or caregiver, traveling and time off can mean even more obligations to juggle and rushing around. If your cup is usually empty when you get back from vacation, psychotherapist Niro Feliciano has a recommendation for your next trip that can help you beat post-vacation burnout. Mental health tip of the day: Schedule times for rest on vacation “What I’ve learned is you have to schedule in times of rest on vacation,” Feliciano, mother of four, tells TODAY.com. “A lot of times, we get to the end of a vacation (and) we feel depleted and exhausted. How many times have I heard, ‘I need a vacation to recover from my vacation’? (The goal is) just building, even in hectic moments on a fast-paced vacation, slow moments.” Why it matters Sleep isn’t the only form of rest your body needs, according to the American Psychological Association. You also need rest that helps your body physically recover, such as a massage or long walk; mental rest, where you do something mindless or offload your thoughts; and emotional and social rest, where you process your feelings and limit social stressors and demands. Without meeting these needs, you increase your risk of chronic stress and burnout, both of which can have negative health effects, from heart disease to anxiety and depression. My New Favorite Futbolista Jun 2 Why U.S. men's soccer captain Tim Ream uses LEGO sets to manage mental health mental health Jun 1 Around 1 in 5 young people use AI chatbots for mental health advice, survey finds How to get started On vacation, Feliciano advises: “Do not schedule every minute. Have a day on where we’re looking at things and touring, and maybe a day off, or a half-day off where we can recover.” She also suggests making time to visit your new surroundings in an unstructured way. “Exploration we know triggers something neurological,” she explains. “Basically, we activate the default-mode network. … We need (it) to store memory. It’s for introspection, that’s where our creative centers get turned on, so it’s very restorative in that sense.” In fact, Feliciano marks time for experiences like this on her calendar, even when she’s not traveling, because of the cognitive benefits. Some other ideas for restful moments on vacation include: A cup of coffee outside before starting your day Watching the sunset and stars come out with a cocktail A day at the beach or spa doing nothing Journaling or reading in a quiet setting Having multiple days with only one activity scheduled This story first appeared on TODAY.com. More from TODAY: This 3-step exercise will make you a better decision-maker, psychiatrist says A healthy aging expert’s favorite social activity to boost longevity and overall wellbeing This behavior is ruining your attention span — And you probably don’t know you’re doing it ...read more read less