Burned Out? Plan a Vacation That Won’t Drain Your Energy

Let’s be honest for a minute: if you’ve ever come back from a “vacation” and felt like you needed a vacation from your vacation, you’re not alone. Whether you’ve been dragged on a jam-packed family reunion cruise or guilt-tripped into a girls’ trip that was more tequila than tranquility, you’ve probably experienced the fine art of coming home more mentally fried than when you left.

Welcome to the chaotic world of modern travel, where we confuse Instagrammable itineraries with actual rest. Spoiler alert: just because your beach pics got 237 likes doesn’t mean your nervous system got the memo to chill out.

It’s time to start thinking about vacations as what they should be: intentional, restorative, and dare I say… emotionally healing.

So let’s talk mental health vacation tips—not the generic “go for a walk” fluff, but actual adulting strategies that help you plan a trip that supports your sanity, not sabotages it.

Signs You Need a Mental Health Break

First things first, how do you know you actually need a wellness travel escape and aren’t just bored of your daily grind? Here’s the brutally honest checklist:

1. You’re fantasizing about running away… and not in a cute “Eat, Pray, Love” way

If you’ve Googled “How much does it cost to move to Portugal?” more than twice this week—friend, you don’t need a new passport stamp, you need a break. Not a full-blown life reboot in a Tuscan villa (though that does sound nice), but the kind of reset where your brain gets to stop sprinting for five seconds. If you’re daydreaming about changing your name, becoming a barista in Bali, and ghosting all your group chats, chances are your nervous system is begging for a timeout. It’s not wanderlust—it’s burnout in a cute outfit.

2. You’re snapping at your barista like they personally ruined your childhood

Overreacting to minor inconveniences is a classic sign your emotional bandwidth is fried. If someone breathing too loudly near you in the grocery store makes you homicidal, it might be time to hit pause. If the sound of someone chewing gum, breathing too loud, or typing with enthusiasm makes you want to scream, it’s probably not just about the gum. You’re tapped out. Overstimulated. One spilled iced coffee away from a public meltdown. Your irritability isn’t a personality flaw—it’s your brain waving a tiny white flag, whispering, “Can we not?” The truth is, your bandwidth is fried, and that “vacation” where you answered emails from a beach lounger? Yeah, that didn’t count.

3. You’re exhausted but can’t sleep

When your body’s tired but your brain’s throwing a rave at 2am, that’s a red flag with glitter on it. You wake up tired. Then, spend the day tired. And go to sleep tired. And yet… you didn’t even do that much. Somehow, even a grocery run feels like climbing Everest in flip-flops. Emotional exhaustion doesn’t need a dramatic trigger—it builds up from constant low-grade stress, people-pleasing, overthinking, and pretending you’re fine when you’re very much not. If folding laundry feels like a personal attack, you might need a getaway—not to escape your life, but to actually feel it again.

4. You keep saying “I’m fine” but also cry at dog food commercials

Friend…. That’s not fine. That’s burnout in a trench coat pretending to be functional.

If you’re wiping away tears at a 30-second clip of a golden retriever reuniting with his owner—right after telling your coworker, “Yeah, I’m doing fine”—we need to talk. Emotional whiplash like that isn’t just hormones or “being sensitive.” It’s a clear sign that your body and mind are tapped out and trying to process something, anything, in the only way they know how: through sobbing at a jingle.

You’ve probably been on autopilot for a while—showing up, replying to texts, meeting deadlines, and brushing your hair most days. But inside, there’s a pressure cooker of stress and unprocessed feelings, and it’s starting to hiss.

When life starts feeling like a never-ending to-do list with no snacks, no naps, and way too many expectations, it’s not weakness—it’s human to hit a breaking point. And no, collapsing under a weighted blanket while Netflix silently asks if you’re “still watching” doesn’t count as rest.

What you need is a break that actually gives back. Something that soothes your nervous system, fills your joy tank, and reminds you who you are outside of being a walking productivity machine. So let’s stop pretending that one lavender-scented bath bomb is going to fix it all—and start planning a getaway (or staycation) that actually feeds your soul.

Spoiler alert: it might include fresh air, zero emails, and at least one night of uninterrupted sleep. Revolutionary, I know.

5. You’re forgetting things, zoning out, or feeling straight-up disconnected

You keep walking into rooms and forgetting why. Your brain tabs are all open, but nothing’s loading. You’re spacing out during conversations and feeling like you’re watching your life on a delay. It’s not just stress—it’s cognitive overload. Mental fog is your mind’s way of hitting the brakes when you keep ignoring all the warning lights. If your internal Wi-Fi feels spotty, it’s not just you. You might be overdue for some serious rest, the kind that doesn’t involve multitasking or pretending you’re okay.

Tips for a Restorative Vacation

You don’t need to book a week at a $10K silent yoga retreat in Bali to reap the benefits of a mental wellness vacation (although if you do, invite me). You do need to be intentional about your travel choices. Here’s how to make it count:

1. Choose Your Vacation Destination Based on Vibes, Not Just Views

Yes, Santorini is gorgeous. But you know what’s not peaceful? Rolling your ankle on ancient cobblestone in platform sandals while elbowing your way through a mob of influencers for a golden hour photo—only to realize your sunburn is now part of the aesthetic. The truth is, pretty doesn’t always equal peaceful. And when your brain is fried, vibes > views every time.

Mindful travel means listening to what your nervous system needs, not what’s trending on Instagram. You don’t need to “see it all.” You need to feel like yourself again.

Ask yourself:

• Am I looking to unplug or recharge?
• Do I want cozy and quiet, or stimulating and soulful?
• Will this trip feel like rest—or a marathon in disguise with a cute backdrop?

Here’s the breakdown:

• 🧘‍♀️ Need silence? Book a cabin in the woods, a lakehouse in off-season, or a small-town Airbnb where your only neighbor is a pine tree. Avoid anything that uses the phrase “all-inclusive nightlife” in the brochure.
• 🎨 Need inspiration? Choose a culturally rich city with museums, bookstores, and street art—not tourist traps where the only culture is the overpriced souvenir shop.
• 😭 Need a good cry and a long beach walk? Go coastal—but think sleepy seaside towns over TikTok-famous hotspots. Bonus points if it’s driveable and doesn’t involve airport anxiety or TSA pat-downs.

Remember: this isn’t about being impressive. It’s about being intentional. Pick the place that makes your shoulders drop the moment you arrive, not the one that makes you feel like you need a vacation from your vacation.

2. Schedule Less, Experience More

Repeat after me: You are not auditioning for The Amazing Race. This is not a speed-run through every landmark, museum, and restaurant with 4.8 stars on Yelp. You don’t win a prize for squeezing 14 “must-see” attractions into a 3-day itinerary. In fact, the only thing you will win is a stress headache and the creeping realization that you need a vacation from your vacation.

Here’s a radical concept: what if rest was the main event?

Give yourself permission to say, “I’m not doing anything today… and that’s the point.” No shame. No FOMO. Just space. Let your body and brain breathe for once. Sometimes the most healing thing you can do is absolutely nothing—which, by the way, costs zero dollars and doesn’t require a reservation.

Here’s what that could look like:

• Sleeping in without setting six backup alarms.
• Wandering aimlessly through a local neighborhood instead of chasing down the “top ten photo ops.”
• Spending two full hours in a cafe journaling, people-watching, or just sipping something that isn’t in a to-go cup.
• Saying “no thanks” to an early morning boat tour because your soul said nap instead.

When you stop over-scheduling, you create space for actual moments. The kind you don’t need to photograph because you were in them. The real secret to a restorative trip isn’t how much you see—it’s how much you feel. And feeling good doesn’t require a checklist. Just a little stillness and a lot of grace.

3. Pack Self-Care Like It’s Sunscreen

Your wellness doesn’t go on pause just because you’re traveling—and let’s be real, sometimes your nerves are working overtime just trying to survive the TSA line, airport seating, and whatever the airline is calling “a snack” these days. That’s why packing a mini self-care survival kit is just as essential as packing your toothbrush or not forgetting clean underwear.

Think of it this way: your suitcase shouldn’t just be a vessel for clothes—it should be a rolling emotional support system.
Because no matter how pretty the destination is, if your nervous system is in shambles, you’re not going to enjoy the view.

Here are some essentials that don’t just fit in your carry-on—they carry you through the chaos:

• Travel Journals
• Portable Meditation Devices
• Travel-Sized Self-Care Kits

And the best part? None of these things will get you pulled aside by TSA. (Trust me, I checked.)

Packing self-care isn’t indulgent—it’s intelligent. It’s your way of saying, “Hey, I deserve to feel good while I’m exploring this new place,” and actually meaning it. Because the best trips don’t just take you somewhere new—they bring you back to yourself.

4. Eat (and Drink) Like You Love Yourself

Look, vacation brain is real. One minute you’re having a quaint espresso in a charming café, the next you’re three churros deep at 10 a.m. with a margarita in hand wondering how it all got away from you. And honestly? Sometimes that is the move. But if your food choices start to resemble those of an unsupervised 8-year-old at a gas station, don’t be surprised when your body starts waving the white flag.

Because here’s the tea (or, green juice): what you eat on vacation doesn’t need to be rigid, but it also shouldn’t make you feel like you need a detox retreat and an apology to your digestive system when you get home.

Mindful indulgence is the vibe. Here’s how to do it without becoming either a full-time rabbit or a full-time gremlin:

Hydrate like it’s your side hustle.

• Yes, water is boring. No, iced coffee doesn’t count (well… barely). But your brain, mood, skin, and digestion all need water—especially if you’re flying, walking a ton, or having “just one more drink” nightly. Pack a cute water bottle if it helps. Trick yourself if you must.

Get one meal a day with actual nutrients.

• I’m not saying you need to eat kale on a beach, but maybe have one thing with fiber, protein, or a vegetable that isn’t deep fried. Your body will thank you. Your mood will stabilize. And your trip won’t end with you crying over a pizza box in your hotel room wondering why you feel like a balloon.

Know your limits with alcohol.

• If two drinks make you feel relaxed, but three make you cry at the hotel bar because someone “looked at you weird,” it might be worth pacing yourself. Your nervous system doesn’t stop needing care just because you’re in vacation mode. Being mindful about how much you drink isn’t about control—it’s about protecting your peace.

Vacations are for joy, exploration, and trying the dessert you can’t pronounce. But loving yourself means checking in with what your whole body needs—not just what your taste buds are screaming for in the moment. Find that sweet spot between indulgence and intention, and you’ll actually come back feeling refreshed instead of wrecked.

5. Don’t Vacation With People Who Drain You

I mean this from the depths of my soul: if someone exhausts you in regular life, they will absolutely ruin your vacation. This isn’t up for debate. Your PTO is too precious to be spent arguing about dinner reservations or managing someone else’s emotional outbursts because they packed six bikinis but “nothing to wear.”

Vacations are not the time to:

• Play therapist.
• Be the peacemaker.
• Pretend you’re not quietly fantasizing about pushing someone into the hotel pool.

Hey, I get it—sometimes the drama-prone friend is fun at brunch. But when you’re three days into a trip and they’re crying in the Uber because Mercury is in Gatorade or whatever? Suddenly, your “relaxing getaway” feels like crisis management. Friend… leave their ass at HOME!

Let’s also talk family.
If your cousin’s idea of wellness is “detoxing” with bottomless mimosas and trauma dumping on the beach? You’re not their emotional life raft. You’re a grown adult with boundaries—and a deep desire to sip something cold in silence while staring at a body of water without having to mediate a sibling feud from 1998.

Here’s your permission to say:

“Hey, I love you, but I need this trip to be peaceful. Let’s catch up when I’m back.”
Or, if that’s too direct:
“I’m keeping this trip super lowkey—just me.”

Traveling with the wrong people will drain your joy faster than your phone on 3%. If you wouldn’t share a bathroom with them for four days without rage-screaming into a towel, they shouldn’t be on your itinerary.

Book the solo trip. Pick the peaceful friend. Go with the cousin who reads. Travel with people who don’t make you regret ever leaving your couch.

Your peace is the destination. Don’t bring anyone who tries to hijack the vibe.

6. Give Yourself a Re-Entry Plan After Your Vacation

There is no pain quite like the post-vacation whiplash. One minute, you’re sipping something fruity under a palm tree, the biggest decision of your day being “beach or pool?”—and the next, you’re back in your apartment, jet-lagged, staring at a pile of laundry that’s judging you harder than TSA ever did.

You know the moment:
You walk in, drop your bags, and suddenly reality smacks you across the face.
Your inbox is a crime scene.
The fridge is a barren wasteland.
Your to-do list multiplied like gremlins in the night.
And worst of all? You have to wear real pants again. Tragic.

This is why the Re-Entry Plan™ is not just a nice idea—it’s essential self-preservation.

Here’s how to land softly instead of crash and burn:

• Build in a buffer day. No meetings. Zero social obligations. No “just one quick Zoom call.” You need time to rehydrate, do your laundry, eat something green, and whisper kind things to yourself while you stare blankly at a wall.
• Rest before you reset. Do not, I repeat, do not try to Marie Kondo your life the second you get home. You are not well. You are a vulnerable, sun-dazed version of yourself. Sit down. Breathe. Cry into a smoothie if you must.
• Ease back into your routines. Start with the basics: groceries, a shower, a walk around the block to remind your body what Earth feels like. Then, maybe—maybe—check your email. But only after you’ve had coffee and at least 8 hours of sleep in your own bed.
• Give yourself grace. You are not going to immediately feel “refreshed and recharged.” That’s a myth perpetuated by people who didn’t have to sit in a middle seat next to a child named Declan who screamed for three hours. Re-entry is a process. Let it be messy.

Trust me: Future You will be eternally grateful that you planned your comeback with the same care as your escape. Because returning home doesn’t have to feel like being thrown into the gladiator pit of adulting—it can feel like landing gently. On your own terms. With snacks.

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Final Thoughts: Stop Vacationing Like You’re on the Run

We live in a culture that worships productivity, even in our downtime. But your vacation shouldn’t feel like another job—especially one where you’re paying thousands of dollars to be stressed in a different time zone.

Taking a mental health vacation is about giving yourself permission to unplug, slow down, and feel better, not just look better in travel photos. It’s okay to not climb a mountain or learn a new language or check off every sightseeing spot.

Sometimes healing looks like eating fruit on a balcony, not explaining yourself to anyone, and being utterly, gloriously boring for a week.

And honestly? That’s the kind of glow-up we all need.

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