The Holiday Paradox: Sun Lounger, Busy Mind

You’ve booked the flight, packed your best beach read, and promised yourself this time you’ll switch off. Yet, the moment you hit that sun lounger, your brain starts scanning for Wi-Fi, wondering whether Karen from finance understood your handover email, or what unread notifications are stacking up back home.

You’re not alone. Recent surveys show over half of people work or check emails during their holiday, and 57–66% say they feel anxious or find it hard to disconnect when they try (SHRM, Movchan Agency). For many, the very thing we crave - rest - can feel unnatural when we finally have it.

Chronic stress can make it difficult for the mind and body to switch off, even in relaxing environments, as the nervous system remains in a heightened state of alertness.

Why Switching Off Is Harder Now

1. Always-On Work Culture

Remote work has blurred the boundaries between home and office so thoroughly that “out of office” often feels like “out of the office… but still reachable.” Many people don’t feel comfortable fully disconnecting, even on annual leave, because work-life separation is a muscle we rarely use. Maintaining personal boundaries is essential for mental health and work-life balance.

Setting boundaries to protect your time and energy is crucial, as it supports healthy relationships both at work and at home.

2. Money Guilt & Maximising Pressure

With rising costs, holidays often feel like a rare luxury. That makes it tempting to overpack them with activity or feel pressure to make them “worth it.” Ironically, that pursuit of “holiday productivity” defeats the very purpose of rest.

3. Social Comparison Culture

Thanks to Instagram and TikTok, even downtime has become performative. It’s easy to feel like you should be doing something photogenic or adventurous rather than simply resting.

Social comparison on these platforms can trigger uncomfortable feelings, making it harder to relax and be present.

4. Hyper-Connected Living

We carry an entire office - and social universe - in our pockets. Work emails, Slack, WhatsApp groups, notifications, and endless news updates keep our brains on high alert. Even on the beach, that buzzing phone can keep your nervous system in work mode.

Constant notifications can also lead to heightened body sensations, such as tension or restlessness, signaling that your body is still in work mode.

Stress Doesn’t Stop at Airport Security

Stress isn’t about geography - it’s chemistry. When your body has been running on high alert for weeks (or months), your stress hormone cortisol doesn’t magically reset on landing. Cortisol itself isn’t “bad” (it regulates energy, focus and immune function), but chronic overload can disrupt your natural rhythms and drain your energy. 

That’s why many people only start to feel properly relaxed two to three days into a trip - or even experience “leisure sickness,” where fatigue or mild illness shows up once work pressure eases (The Times). Vacations can lower cortisol and improve mood (AskTheScientists), but your nervous system needs time - and sometimes a little help - to shift into rest mode.

Why Your Brain Won’t Let You Relax: Understanding the Nervous System

Ever wonder why your mind keeps racing even when your body is parked on a sun lounger? The answer lies in your nervous system - a behind-the-scenes operator that quietly runs the show for your overall health and wellbeing. This system is responsible for everything from your heart rate and blood pressure to how you process stress and even chronic pain.

When life is a constant stream of deadlines, notifications, and to-do lists, your nervous system can become dysregulated. That means it’s stuck in high gear, making it tough to switch off, even when you desperately want to. Over time, this can lead to a host of health issues like:

1. Chronic stress
2. Low mood
3. Chronic pain
4. Problems with memory formation
5. Muscle tension
6. High blood pressure
7. A general sense of feeling overwhelmed

The good news? Understanding how your nervous system works is the first step to taking back control. When you learn to regulate the nervous system, you’re not just helping your mental health - you’re supporting your physical health, too. It’s about restoring balance so you can truly relax, recharge, and enjoy life, both on holiday and back at home.

The Autonomic Nervous System and the Art of Switching Off

Let’s get a bit science-y for a second. Your autonomic nervous system is like your body’s autopilot, quietly managing all those involuntary functions - heart rate, digestion, blood pressure - without you having to think about it. It’s made up of two main branches:

1. The sympathetic nervous system (your “fight or flight” mode) and
2. The parasympathetic nervous system (your “rest and digest” mode)

When you’re under constant stress, your sympathetic nervous system is always on high alert, pumping out stress hormones like cortisol and adrenaline. This fight or flight response is great if you’re running from a tiger, but not so helpful when you’re just trying to enjoy a holiday. Chronic activation of this system can lead to nervous system dysregulation, making it hard to relax, sleep, or even enjoy your personal life.

Switching off isn’t just about turning off your phone - it’s about helping your body shift from fight or flight into a state of calm. That’s where the parasympathetic nervous system comes in. Activating this system helps reduce stress, lower blood pressure, and support emotional well being.

How do you do it?

1. Start by setting healthy boundaries - protect your personal space and emotional space, both at work and in your personal relationships. Saying no, setting limits, and prioritising your own needs are all forms of self respect that help maintain healthy boundaries and prevent burnout.
2. Practical tools like deep breathing exercises (try a long exhale or a physiological sigh), yoga, and meditation can help regulate the nervous system and restore balance. Even simple self-care rituals - like spending time in nature, eating high quality nutrition, or just taking a few deep breaths - can make a big difference.

Remember, your overall well being depends on more than just a break from work; it’s about giving your body and mind the space to heal, reset, and thrive.

By understanding and supporting your autonomic nervous system, you’re not just reducing stress - you’re investing in your long-term health, happiness, and the quality of your relationships. That’s the real art of switching off.

How to Actually Relax and Set Healthy Boundaries for Mental Health (Without the Guilt)

Step 1: Prep for a Clean Break

A messy runway means a bumpy flight, metaphorically speaking. If you leave loose ends behind, your brain will keep circling them.

• Hand over properly: Make it crystal clear who’s covering what and trust them to handle it. Remember, you don’t need to feel responsible for every outcome while you’re away.
• Mute notifications: Delete or hide email and work apps. (Yes, even just for a week.) This gives you more control over your attention and stress levels.
• Give yourself permission to check (if you must): If it makes you feel safer, schedule one short check-in per day, instead of feeling sneaky or distracted.

Step 2: Reframe Rest as Productive

You wouldn’t call an athlete lazy for taking a rest day - because that’s when their body rebuilds and strengthens. Your brain works the same way.

• Rest isn’t wasted time; it’s recovery time. Taking breaks also helps reset your emotional state, making it easier to return to work with a positive mindset.
• Returning with clarity and energy is more productive than staying half-checked-in.

Step 3: Build Relaxation Rituals for Nervous System Regulation

You don’t need a full wellness retreat schedule; even small rituals signal your nervous system that it’s safe to relax:

• Breathing reset: Try “4-4-6 breathing” - inhale through your nose for 4 seconds, hold for 4, exhale for 6. Taking a deep breath in this way can help activate the vagus nerve, promoting relaxation and helping to regulate your nervous system.
• Barefoot grounding: Walking barefoot on grass or sand has been shown to lower stress markers and stabilise mood.
• Journaling or voice notes: Dump the mental clutter and leave it on paper (or your phone), so it’s not rattling around your head.

Step 4: Get Support From Nature

Sometimes you need a gentle nudge:

• Reishi Mushroom Powder  - a favourite for calming the body and supporting deep rest.
• Rest (Magnesium + L-Theanine) - perfect for high-stress nervous systems that need help winding down.
• Pick-Me-Up Adaptogen Blend - to ease back into routine post-holiday without the energy crash, and to help with symptoms of chronic fatigue.

Step 5: Take a Digital Detox (Even Just for Half a Day)

Our phones are designed to keep us connected, but that constant drip of notifications tricks your brain into thinking you’re still “on call.”

Try a digital detox, even for half a day:

• Move work apps to a hidden folder or delete them entirely for the trip.
• Set boundaries for social media: Post if you want to, but try skipping the endless scroll. It's important to set healthy boundaries with technology to protect your downtime and wellbeing.
• Use “Do Not Disturb” or airplane mode to create a bubble of calm, even if just for an afternoon.

Also, remember to respect other people's boundaries when it comes to digital communication during holidays, as some may need more space from screens than others.

That break from hyper-connectivity can lower stress and help your brain shift into true rest mode - because you can’t really switch off when your phone is still buzzing like a virtual office. In fact, studies show hyper-connectivity fuels anxiety when people try to unplug (SHRM). Giving yourself permission to disconnect - even for a few hours - supports nervous system regulation and makes rest feel safe again.

What If You Still Feel Weird Doing Nothing?

It’s normal. Most of us spend 50+ weeks a year in performance mode, so switching to stillness is like switching languages mid-sentence. It’s also common to feel uncomfortable or even feel overwhelmed when you’re not used to resting. Be kind to yourself: it takes practice. And if all else fails, focus on small joys: morning coffee without rushing, warm sun on your shoulders, or sleeping without an alarm.

Practicing self-acceptance and building self esteem can make it easier to embrace downtime.

The Real Point of a Holiday

A holiday isn’t about maximising output or curating perfect moments - it’s about a nervous system reset. Taking a true break can help you regain control over your lives and support nervous system regulation, allowing you to manage stress responses more effectively. It’s permission to pause, to feel human again, to remember you exist outside emails and to-do lists.

Stress less. Live more. That’s the real souvenir.