How to Take a Real Vacation When You’re an Overthinker
- Sindhura Saini
- Jul 22
- 2 min read
Vacations are supposed to be relaxing—but for many overthinkers, they feel anything but. Whether it’s obsessing over your packing list, guilt-tripping yourself for not being productive, or catastrophizing every minor mishap, it can be hard to mentally unplug—even on a beach with your toes in the sand.
If your brain doesn’t “clock out” just because your out-of-office reply is on, you’re not alone. Here’s how to give your mind the vacation it deserves.
1. Prep Your Mind, Not Just Your Luggage
Most people prepare their itinerary or suitcase but forget to mentally prepare for downtime. In the days leading up to your trip, try shifting expectations:
Let go of the idea that everything must be “perfect.”
Remind yourself: The goal is restoration, not efficiency.
Visualize your mind relaxing just as much as your body.
2. Give the “What Ifs” a Parking Spot
Overthinkers often pack worry like an extra carry-on. Instead of trying to suppress it, set aside time to write down your main concerns before the trip.Then, commit to revisiting them only if truly necessary. Treat it like parking your thoughts—you’re not throwing them away, just putting them somewhere safe for now.
3. Create a “Wind-Down Ritual” at the Start of Vacation
Rather than expecting your brain to switch off like a light, try transitioning gradually:
Put your phone on “Do Not Disturb” for set hours
Light a candle or listen to calming music that signals a break from the daily grind
Journal your intentions for the trip—what do you want to feel or release?
4. Be Okay With Doing Nothing (and Not Feeling Guilty)
Overthinkers often associate value with productivity. But rest is not laziness.Here’s a mantra to try:
“I deserve rest without explanation.”
Embrace unstructured time. It may feel uncomfortable at first—but that discomfort is your brain adjusting to rest.
5. Watch for Mental Replays & Loops
If you find yourself:
Replaying a work conversation
Ruminating about something left undone
Micromanaging vacation plans minute by minute
…gently name it: “I’m looping again.”Then redirect your focus to something sensory: ocean sounds, new smells, the feel of sun on your skin. Grounding helps pull you out of the spiral.
6. Know When You Need More Than a Vacation
If you find that even in a relaxing setting, your mind feels stuck in stress mode—or you feel more anxious during downtime—it may be time to explore support beyond self-help. Sometimes, overthinking is a symptom of anxiety or OCD, and therapy or medication can help quiet the mental noise long term.
Final Thoughts
You don’t have to “fix” your overthinking to take a break. The goal isn’t perfection—it’s presence. Start small. Even one mindful breath, one unhurried morning, or one laugh you didn’t plan for… that’s a win.
Need help learning how to switch off?At Sana Psychiatry, we specialize in helping high-functioning adults with anxiety, overthinking, and burnout find calm again—whether they’re on the clock or off. Make an Appointment
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