How to Calm Your Nervous System on Summer Vacation

Because being “off” doesn’t always mean you feel relaxed

You finally made it. The out-of-office is on. Your suitcase is packed. You’re technically on vacation—so why does your body still feel like it’s bracing for a Monday morning meeting?

For many high-achieving women, rest doesn’t come easily. When you spend most of the year in go-mode—balancing work, relationships, and the invisible pressure to “have it all together”—it makes sense that your nervous system might have a hard time powering down just because you're near a pool.

Here’s how to meet yourself with compassion and help your body shift into actual relaxation:

1. Ditch the pressure to relax “perfectly”

Trying to force yourself to chill is a fast track to frustration. If you find yourself feeling guilty for not being more present, remind yourself: it’s normal for your mind to take a little time to catch up to your body. Rest is a skill—and it takes practice.

Remember, don’t let perfect be the enemy of good!

2. Regulate before you unwind

Start with what soothes your nervous system now, not what you think “should” relax you. A quick walk, cold water, journaling, or a few deep exhales might do more than forcing yourself to meditate on the beach. Meet yourself and your nervous system where it’s at.

Try this grounding exercise:
1. Place your feet flat on the ground and press them in gently.
2. Take a slow inhale through your nose for 4 counts… hold for 2… then exhale slowly through your mouth for 6 counts.
3. Notice the feeling of your breath moving in and out.
4. Repeat for a minute or two. Let it be simple. You’re reminding your body it’s safe and okay to go slowly.

3. Notice old patterns showing up

Are you over-scheduling your trip? Checking work email “just in case”? Feeling responsible for everyone’s fun? These are stress habits dressed in vacation clothes. Bringing awareness to them is the first step toward changing them.

You might even feel a little anxious when there’s “nothing to do”—that’s a sign your system is detoxing from overdrive. Instead of judging it, see if you can get curious about what rest actually feels like for you.

4. Give your inner critic the week off

You don’t have to earn your rest. You don’t need to be the most grateful, relaxed, zen version of yourself. You just need to be human. Try speaking to yourself the way you’d talk to a friend who’s burnt out and needs a break.

5. Let your body lead

Instead of overthinking how to relax, ask your body what it needs: movement or stillness? Social time or solitude? Loud music or silence? Re-learning to trust your own cues is a powerful form of nervous system repair.

Summer doesn’t have to be another performance. It can actually be enjoyable!
If you’re ready to explore why it’s so hard to slow down—and how to shift that—I’d love to support you. Therapy can help your system feel safe to rest, not just on vacation, but in your real life too.

💬 Reach out to book a free consultation.