Are You Really Resting on Vacation? The Psychology Behind True Disconnection

By Dr. Styliani Spyridi, MD | Psychiatrist

Introduction: Vacation ≠ True Rest

Vacations are often seen as the antidote to stress — a chance to leave behind the demands of work and daily life. Yet, for many professionals, stepping away physically doesn’t mean disconnecting mentally. The emails continue. Notifications ping. Social media scrolling fills the downtime.

In today’s hyperconnected world, the question arises: Are we truly resting, or just relocating our stress?

The Science of Rest

Rest is not a passive state — it’s a neurological process that requires space, safety, and time. When we remain mentally engaged with work or digital stimuli during a vacation, we interfere with our brain’s ability to shift into restorative modes.

The parasympathetic nervous system— the branch responsible for “rest and digest” — cannot activate effectively when we’re in a state of continuous alertness. That’s why simply lying on a beach while checking your inbox doesn’t equate to psychological recovery.

Digital Presence, Mental Absence

A 2023 survey by the American Psychological Association found that:

* 68% of professionals check work emails during vacation, and

* Nearly half feel guilty being offline.

This guilt-driven connectivity has measurable consequences. Constant availability:

* Elevates baseline anxiety

* Disrupts circadian rhythms and sleep quality

* Increases risk of techno-stress — a condition marked by mental fatigue, irritability, and cognitive overload due to excessive digital engagement.

Signs You’re Not Truly Unplugging

Even if you’re away from the office, you might not be psychologically off-duty if:

* You’re still replying to messages “just in case”

* You’re keeping your laptop close “for emergencies”

* You feel uneasy or anxious when not checking your phone

This pattern isn’t just counterproductive — it’s harmful to your mental health, your focus and your long-term performance.

What Does Real Rest Look Like?

Research in neuropsychology and stress recovery suggests that for the brain to recover, we need to reduce cognitive load and sensory input. In other words: fewer decisions, fewer screens, and less multitasking.

True psychological recovery involves:

* Uninterrupted sleep**

* Time in nature and away from urban overstimulation

* In-person, non-performative social connection

* Moments of silence and stillness

* Mindful disengagement from technology

Micro-Actions for Digital Disconnection

You don’t need to abandon all devices to feel the benefits of disconnection. Here are five clinically-informed micro-actions that can create real psychological space:

1. Designate offline hours each day — and respect them.

2. Mute work-related apps (Slack, email, etc.) outside working hours.

3. Leave your laptop at home (unless absolutely essential).

4. Set an Out of Office reply — and actually honor it.

5. Try a no-screen day during your trip — even just once.

These small shifts can reduce cognitive fatigue, improve emotional regulation, and promote deeper mental recovery

Rest as a Psychological Need — Not a Luxury

One of the biggest misconceptions is that rest is optional — a “reward” after periods of productivity. In reality, rest is a biological and psychological necessity. Without it, we don’t reset. Without reset, we burn out.

In clinical practice, I often remind patients and professionals alike:

”If your mind never truly leaves, it won’t return feeling rested”.

Final Thoughts: Reclaiming Rest in a Connected World

Relearning how to rest — without guilt, without performance, and without the tether of constant connectivity — is essential for mental health in the digital age.

As a psychiatrist, I encourage individuals to rethink what it means to “switch off.” Not just for the sake of productivity, but for sustainable well-being.

Let’s work together on building healthier boundaries and restoring your capacity for real rest.