Tips on how to switch off from work whilst on holiday

With the arrival of summer, yet again this year, Spanish workers’ ability to switch off from work is being put to the test. The figures confirm that digital disconnection remains a challenge, with 63 per cent of workers confirming that they are unable to switch off whilst on holiday – a higher figure than in 2024 and 2023 – and 23 per cent of them also admit that they always deal with work-related issues that crop up whilst they’re on holiday. Using your holidays to switch off from work isn’t a luxury; it’s necessary and essential for our wellbeing.

In today’s article, we’ll tell you more about this topical issue and offer some practical tips to help you switch off from work and enjoy your holidays, family and friends.

Why do we find it so hard to switch off from work?

In recent years, due to digitalisation, the rise of remote working and constant connectivity, it has become increasingly difficult to switch off from work. However, whilst it may seem like an individual problem, the difficulty in switching off does not depend solely on the worker; rather, it is strongly influenced by the social, economic and political structures around us. It is important to link holidays with switching off, and here we’ll explain some of the reasons that prevent us from doing so.

• The ‘always-on culture’: there is social and workplace pressure to be constantly available, to be tirelessly productive and to perform well in all areas of life. It is estimated that, on average, each worker receives 120 work-related emails a day and 58 chat messages sent outside working hours. This social and work-related pressure is so deeply ingrained that many people feel guilty about taking time to rest, which creates a state of constant tension, making many people unable to relax in their free time due to feelings of guilt.
• A lack of rest habits: not having set times for rest can lead to us continuing to check emails or messages during our personal time, making it difficult for the brain to distinguish between work and rest.
• The normalisation of constant work: our brain turns a state of constant stress into a baseline state, making it difficult to relax, with elevated levels of cortisol and adrenaline, which makes it very hard to switch off from work whilst on holiday.
• The fear of ‘switching off and missing out’: in many cases, people are afraid to switch off because they worry that something important might happen, which reflects their underlying anxiety about their work performance.
• Viewing work as part of one’s social identity: society values professional success, and this leads many people to define their personal worth in terms of their work performance, a fact that makes it difficult to switch off from work for fear of ‘losing social relevance or status’. Work thus becomes an extension of ourselves, making it difficult to draw a line between the personal and the professional.
• Job insecurity: job instability, temporary contracts and a lack of social benefits make it even more difficult to switch off from work due to the insecurity and fear of losing one’s job or not being productive enough to keep it.

So, how can you switch off from work?

If you’re not sure how to switch off from work whilst on holiday, the answer is: plan ahead. The key is to start planning your holiday well in advance and to ease off on work days or weeks beforehand, whilst ensuring your responsibilities and projects are taken care of. Here are some practical tips:

• Set working hours and stick to them.
• Delegate tasks and projects that cannot wait until your return.
• Let both clients and your teamknow in advance that you’ll be away.

• Talk openly with your team about your limits on availability.

During your holiday: habits to help you truly switch off

Constantly thinking about pending tasks, checking your email or replying to work messages prevents your brain from truly switching to rest mode. That’s why we’re sharing these habits to help you switch off whilst on holiday :

Set limits on your mobile and email

One of the most important steps to switching off on holiday is to reduce contact with work. If possible, turn off notifications for your work email and mute any work-related WhatsApp groups or chats whilst you’re away. It’s not just about not replying, but about avoiding the temptation to constantly check your mobile.

Create an active rest routine

Resting doesn’t necessarily mean doing nothing; in fact, we can gain more energy when we spend time on activities we enjoy and which we don’t normally get round to doing during the year. Going for a walk in the countryside, doing some moderate exercise, reading, spending time with family or friends, or simply changing your surroundings are all forms of active rest that promote physical and mental wellbeing.

Practise gradual mental disengagement

It’s normal to keep thinking about work for the first two or three days, as the brain needs time to adjust to the change in pace. We should accept this process rather than get frustrated, incorporating small strategies or activities that promote relaxation, as well as prioritising healthy habits such as quality sleep, a balanced diet and physical exercise.

When the problem goes beyond work-related stress

It’s normal to find it difficult to switch off during periods of increased workload. However, when this situation persists over time and begins to affect your rest, mood or quality of life, it’s important to take notice.

Some warning signs include persistent insomnia, difficulty switching off mentally even whilst on holiday, irritability, a feeling of exhaustion that does not improve with rest, or a loss of motivation to do activities you used to enjoy.

In such cases, it is advisable to consult a healthcare professional who can assess the situation and recommend the most appropriate course of action.

When, despite adopting these habits, you still find it difficult to relax or fall asleep, certain natural supplements can provide support, always as part of a healthy lifestyle. One option is Aboca Sedivitax, formulated with lemon balm, passionflower and valerian – plants traditionally used to promote relaxation and improve the quality of sleep.

Remember that truly switching off isn’t just about stopping work, but about stopping constantly thinking about work and making the most of your holiday to look after both your physical and mental health, so you can return with more energy, clarity and a sense of well-being.