We’ve all had the experience of feeling like we’re running on empty, overwhelmed by work, social obligations, or just the constant noise of life. You know you need a break. You can feel it in your bones, yet when you finally get a moment to yourself, your mind keeps racing, and you can’t seem to switch off. It’s frustrating. Why is it so hard to just unplug and relax, especially when you’re at your breaking point?
The truth is, switching off isn’t as simple as putting down your phone or stepping away from your desk (though those things definitely help). It takes intention, effort, and a change in how we approach rest. That being said, taking a real break doesn’t need to be a monumental task. Here are some simple ways to actually chill out and rest when you desperately need a break, and why it’s harder than it seems.
Acknowledge the fact that you’re stressed.
The first step to switching off is recognising that you’re stressed and giving yourself permission to rest. Many of us are so busy that we ignore the signs our bodies are giving us, pushing through until we’re completely burnt out. Acknowledging that you need a break is the first act of self-care. It’s okay to admit that you’re overwhelmed and that you need time to recharge. This simple recognition can be a huge weight off your shoulders.
Set some boundaries with technology.
One of the biggest obstacles to switching off is our constant connection to technology. Notifications, emails, and messages pull us back into work and responsibilities even when we’re supposed to be taking a break. A powerful way to really unplug is to set clear boundaries with your devices. Turn off non-essential notifications, put your phone in another room, or activate “Do Not Disturb” mode. Giving yourself permission to disconnect from tech is a huge part of finding mental peace.
Try mindful breathing exercises.
When you’re stressed, it’s easy to get caught in shallow, panicked breaths. Deep breathing, however, can help you activate your body’s natural relaxation response. Try the 4-7-8 technique: breathe in for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Focusing on your breath for just a few minutes can calm your nervous system, slow your heart rate, and help your body begin to relax.
Go for a walk outside, even if it’s just around the block.
One of the quickest ways to switch off is to step outside, even if it’s just for a few minutes. Being in nature—whether it’s a walk in the park, along the beach, or just in your neighbourhood—has been proven to reduce stress and increase feelings of well-being. If you’re feeling overwhelmed, going for a walk in a quiet, natural setting can help reset your mind. The change of scenery alone can be enough to break the cycle of stress.
Come away from social media for a bit.
Social media can be a big source of stress, especially if you’re scrolling through content that makes you feel inadequate or anxious. It’s not easy to completely disconnect, but setting limits can help. Consider taking a day off social media or using apps that help you reduce screen time. Disconnecting from the curated world online allows you to focus on your own life without the constant comparison.
Dig into a creative hobby.
When life feels like it’s moving a mile a minute, you might find relief in creative activities. Whether it’s painting, writing, knitting, or playing an instrument, doing something creative can help take your mind off your stress. The key is to engage in a hobby you genuinely enjoy, without worrying about the result. It’s not about being perfect; it’s about giving yourself space to relax and create without pressure.
Do some progressive muscle relaxation.
If your body is holding tension, it can be hard to fully switch off. Progressive muscle relaxation involves systematically tensing and then relaxing each muscle group in your body. Start with your toes and work your way up, focusing on relaxing each part of your body. This method helps release physical tension and can calm your mind, making it easier to unwind.
Take a complete digital detox day.
Sometimes, the best way to switch off is to declare a full digital detox day. Set aside a day (or even a few hours) where you completely disconnect from all screens—no phone, no computer, no TV. Instead, use the time to focus on things that recharge you, whether it’s reading a book, enjoying a bath, or spending quality time with a loved one. Giving your brain a break from digital overload can make all the difference in restoring your energy.
Start working on a gratitude practice.
When stress is taking over, it’s easy to get stuck in a negative thought loop. One way to break free is by practising gratitude. Take a moment to write down three things you’re grateful for, no matter how small they may seem. Shifting your focus to what’s going well in your life can help you feel more grounded and calm your mind. This simple practice can make it easier to let go of stress and embrace rest.
Have a power nap.
When you’re feeling burnt out, a quick nap can be one of the best ways to reset. Napping for just 10 to 20 minutes can help clear your mind, improve your mood, and increase alertness. Be careful not to nap for too long, though, as longer naps can leave you feeling groggy. A short power nap is just what you need to recharge and feel more capable of tackling the day.
Give yourself permission to do absolutely nothing.
We live in a culture that values productivity, and it can be hard to stop yourself from “doing” all the time. But sometimes, the best form of self-care is allowing yourself to do nothing. Put aside any guilt about being “lazy” and give yourself permission to sit still, watch your favourite show, or simply rest. You don’t always have to be achieving or working to be valuable.
Focus on physical self-care.
Sometimes, feeling mentally overwhelmed is tied to physical exhaustion or discomfort. Taking care of your body through stretching, a hot bath, or a skincare routine can help release tension and encourage relaxation. Physical self-care, whether it’s yoga, a long shower, or simply resting, helps signal to your body that it’s time to relax and recharge.
Create a restorative environment.
Your environment plays a big role in your ability to switch off. If your space feels cluttered, chaotic, or noisy, it can be hard to unwind. Create a space that feels peaceful and calming. Dim the lights, put on some soothing music, or light a candle. The more you make your environment a sanctuary, the easier it will be to relax and detach from the stresses of daily life.
Think about what’s keeping you from switching off.
Sometimes, the hardest part of taking a break is simply acknowledging what’s preventing you from relaxing. Are you feeling guilty for taking time off? Are you worried about what’s waiting for you when you return to work? Take a few moments to reflect on what’s holding you back from truly switching off. Once you identify the underlying cause of your stress, it can be easier to let go and prioritise your rest without feeling anxious or guilty.
Recognise that everyone struggles with this.
Why is it so hard to truly switch off when you need it the most? Often, it’s because we’re so conditioned to be constantly “on,” whether it’s responding to messages, checking emails, or keeping up with expectations. Our brains are overstimulated, and the pressure to always be available or productive can make it hard to simply stop. But the truth is, rest is vital for our well-being. Taking the time to switch off and recharge isn’t a luxury; it’s a necessity. It’s important to make space for rest, even when it feels nearly impossible.
