Holidays — a Mental Health Challenge

Holidays should mean rest and relaxation. But 60% of French people say they come back more tired than before they left (OpinionWay, 2023).
Between planning stress, high expectations, and leftover work pressure, this time meant for recharging often becomes another source of tension.

Good news: Cognitive Behavioral Therapy (CBT) offers simple tools to ease the mental load. Here’s how to prepare and truly enjoy your time off.

1️⃣ Set Realistic Expectations

The biggest holiday trap? Unrealistic hopes:
"I’ll completely relax."
"No family arguments."
"I’ll finally unplug."

👉 CBT Tip: Clarify Your Expectations

• Write down everything you expect from your holiday.
• For each, ask: Is this realistic? Is this in my control?
• Reframe them into doable goals.
  Example: Instead of “I won’t think about work at all,” try “I’ll check my emails only once every three days.”

The result? Fewer frustrations and less disappointment if things don’t go perfectly.

2️⃣ Spot Your Stress Triggers

Stress doesn’t vanish just because you’re on vacation.
Noise, kids’ schedules, family tension — these are easy to predict and plan for.

👉 CBT Tip: Map Your Stressors

• List the situations likely to cause stress.
• For each, plan two strategies:
  • Proactive: What can I change ahead of time?
  • Coping: What will I do in the moment?

Example: “If the kids get bored, I’ll plan a few flexible activities but also leave free time.”

3️⃣ Don’t Feel Guilty About Imperfect Disconnection

Many feel bad for not fully unplugging. But studies show disconnecting is a skill you build over time (American Psychological Association, 2022).

👉 CBT Tip: Practice Digital Self-Compassion

• Accept that total disconnection isn’t always possible.
• Set flexible rules. Example: “I’ll check work notifications once a day at 6 p.m.”
• Remember: Progress, not perfection.

4️⃣ Learn to Say No to Overbooked Holidays

Family invites, tourist activities, keeping the kids entertained... holidays can quickly become busier than daily life.

👉 CBT Tip: Assertive Summer Planning

Before saying yes to anything, ask yourself:

• Do I want to do this?
• Do I have the energy?
• Will this actually help me relax?

Give yourself permission to say no or suggest calmer alternatives.

5️⃣ Plan Downtime — Without a Productivity Goal

We often treat holidays as a chance to “do everything we never have time for.” But trying to maximize every minute can drain you.

👉 CBT Tip: Purpose-Free Moments

Every day, set aside 30 to 60 minutes for something with no performance goal:

• Watch a sunset 🌅
• Wander with no destination
• Read a novel just for fun

These moments let your brain switch into “mental recovery mode” — essential for recharging.

Conclusion: Good Planning = Great Holidays

Well-being doesn’t happen by chance, even on vacation. By using a few CBT tools — setting clear expectations, proactive stress management, assertiveness, and accepting imperfection — you’ll give yourself the best chance to truly recharge.

And remember: caring for your mental health on holiday is an investment in your year-round well-being. 😉

🧠 Want support this summer, wherever you are? Download MindDay for self-therapy, guided meditations, emotion tracking, and wellness routines — all at your fingertips. Get MindDay.