☀️ Sun-Soaked Self-Care

sunnyconsiglio
May 23
2 min read

✈️ Vacation Brain: Rest Without the Re-Entry Crash

Picture this: you’re strolling the beach in flip-flops, eating ice cream for breakfast, convinced this is what balance feels like. Then Monday hits. Your email inbox explodes, your suitcase still isn’t unpacked, and the vacation glow turns into a stress hangover faster than you can say “out-of-office.”

Welcome to Vacation Brain—that dreamy, sun-drenched state where time slows down, only to whiplash you back into reality the moment your trip ends. The good news? A little intentional planning can protect your hard-earned relaxation and keep you steady when normal life resumes.

3 Therapist-Approved Quick Wins

1️⃣ Set an Intention

Exploration? Deep rest? Connection? Decide the primary purpose of your trip before you book a single excursion.

Exploration trips can handle busier itineraries.
Deep rest vacations deserve spacious mornings and early bedtimes.
Connection (family reunions, couple retreats) calls for tech-lite evenings and shared activities.

Pro-Tip: Write your intention on the first page of your travel journal or notes app. Check it each morning so plans align with purpose.

2️⃣ Keep a Micro-Routine

Total routine abandonment feels glorious—until your circadian rhythm begs for mercy. Maintain one tiny anchor habit:

A five-minute stretch before breakfast
A single line of gratitude journaling
A 10-minute sunset walk

These micro-routines stabilize your sleep-wake cycle and ease the transition home.

3️⃣ Book a Buffer Day

Treat your return date as part of the vacation. Schedule one full day for:

Luggage triage: Empty suitcase, start laundry.
Restock & recharge: Grocery run, hydration, maybe a nap.
Gentle re-entry: Skim emails, flag priorities, shut the laptop.

You’ll show up to work refreshed instead of frazzled—and you’re less likely to declare “I need a vacation from my vacation.”

Bonus Strategies for the Mindfully Curious

Travel Tweak	Why It Works	Try This
Digital sunset	Blue light delays melatonin; scrolling fuels FOMO.	Log off all screens an hour before bed; swap for a paperback or podcast.
Breath bookmarks	Quick grounding resets your nervous system.	Before switching activities (pool → dinner), take 3 slow belly breaths.
Souvenir of calm	Anchors sensory memory to relaxation.	Bring home a shell, photo, or playlist that instantly cues vacation vibes when stress spikes.

Re-Entry Reality Check

Even with perfect planning, the post-vacation dip is real. Mood swings, sluggishness, and “catch-up panic” can surface for a few days. Be kind to yourself:

Normalize the dip—your brain is recalibrating.
Prioritize sleep, protein-rich meals, and gentle movement.
Avoid big life decisions for at least 72 hours.

If you notice lingering anxiety or depressive symptoms two weeks after returning, consider a quick check-in with a counselor. Sometimes vacation brain reveals deeper burnout that needs more than a beach read to resolve.

Ready to Master the Art of Rest?

Our therapists specialize in helping high-achievers unplug, reset, and protect their mental health year-round. Book a complimentary consultation and craft a self-care plan that travels with you—wherever your next adventure leads.