Dr. Anna M L Smith is a UK-based doctor who offers a holistic lifestyle and mind-body approach, caring for patients with chronic pain and medically unexplained symptoms. She is the founder of Health and Wellness GP in Oxfordshire.
In today’s fast-paced world, many of us find ourselves caught in a never-ending cycle of work, family commitments, and caregiving responsibilities. Whether it’s tending to a young family, supporting elderly parents, or simply managing a hectic professional life, it’s easy to feel overwhelmed. As a result, self-care often takes a back seat, and burnout becomes a very real risk. But what if we could take a holiday every day, without needing to wait for that elusive week off in a month or year?
This concept of “daily holidays” may sound unconventional, but it’s all about building small moments of respite into our busy lives to maintain balance and avoid burnout. Recognizing the importance of these moments is key to sustaining our mental and emotional well-being. We need to care for ourselves just as much as we care for others and doing so regularly, not just on rare vacations, can have a profound impact.
Understanding burnout
Burnout isn’t just about being tired after a long workday; it’s a deeper, more complex phenomenon that results from chronic emotional strain. The physical and mental exhaustion associated with burnout stems not only from work but also from the emotional toll of caring for others and managing everyday life. One useful framework for understanding burnout is the Paul Gilbert Emotional Regulation System, which visualizes the balance between three emotional "circles": anxiety, drive, and soothing. Ideally, these circles should be of equal size, but many of us spend much of our time in the "drive" circle, pushing ourselves to meet deadlines, achieve goals, and handle responsibilities. We often avoid the "soothing" circle, which is essential for rest and relaxation, and are overwhelmed by the "anxiety" circle, which is triggered by stress and life’s pressures.
When these circles are out of balance, we risk burning out. It’s crucial, then, to recognize the signs early and take action to restore balance before things get too overwhelming.
Small changes for big results
Taking a “holiday”, every day doesn’t require a plane ticket or an extravagant vacation. It’s about creating small, restorative moments in your routine that can help you reset and recharge. Here are some tips to help you take daily holidays and protect your well-being:
1. Take breaks, seriously!
The first step is simply to take regular breaks. It’s tempting to skip that lunch break or push through your fatigue to complete just one more task, but this only increases burnout risk. Schedule intentional breaks throughout your day, take a lunch break, grab a coffee with a colleague, or step outside for a few minutes. Use this time to rest, reconnect, and reset your mind. Avoid using breaks to scroll through your phone, as this can be mentally exhausting and often does more harm than good.
2. Mini breaks matter
You don’t need to take a long vacation to feel refreshed—mini breaks can work wonders. While boiling the kettle, take a few calming breaths. Step outside with your cup of tea and soak in the fresh air. Even a quick stretch during your workday can help restore your focus and energy.
3. Be present in the moment
A major cause of burnout is worrying about the past or future. Constantly replaying mistakes or stressing about things that haven’t happened yet adds to emotional strain. Instead, practice being present. Focus on the task at hand or simply enjoy the moment. After all, the present is the only moment we truly have.
4. Avoid multitasking
Multitasking may seem like an efficient way to get things done, but it often leads to increased stress and mental fatigue. Instead, focus on completing one task at a time. This allows you to give it your full attention and reduces the mental clutter that can contribute to burnout.
5. Set healthy boundaries
Maintaining boundaries is crucial for a balanced life. Learn to say “no” to requests or responsibilities that don’t align with your values or priorities. By protecting your time and energy, you can focus on what truly matters and prevent yourself from becoming overburdened.
6. Regular getaways
While daily holidays are important, don’t underestimate the power of a longer break away from your routine. Taking time for a weekend getaway or a full vacation can provide the mental and emotional reset you need to recharge and return to your responsibilities with renewed energy.
7. Challenge negative thoughts every day
Negative, self-critical thoughts can increase stress and emotional exhaustion. Rather than getting caught up in these thoughts, try to view them as passing clouds, acknowledge them without getting attached, and let them drift away. This shift in perspective can help reduce emotional tension and prevent burnout.
8. Constructive worry
Writing down your worries can help release them from your mind and put them into perspective. Try the following exercise:
The bad stuff: Write down anything that’s troubling you, issues that interfere with your sleep or provoke strong emotions like fear, anger, or frustration.
The good stuff: List the positive things you’re grateful for.
The to-do list: Write down tasks that need attention, categorizing them into Essential, Desirable, and Optional. This helps you prioritize and declutter your mind.
9. Avoid negative people
The people you surround yourself with have a significant impact on your emotional well-being. If possible, distance yourself from negative or toxic influences that drain your energy and contribute to stress.
10. Don’t forget to eat well, prioritise sleep and move!
Reclaim your well-being
Taking regular "mini holidays" throughout your day helps calm your nervous system and enables you to respond more thoughtfully to life’s challenges. It’s all about balance, taking the time to nurture yourself, whether through breaks, breathwork, being present in the moment or setting boundaries, can help you maintain your health and prevent burnout.
Start today, take a short break, breathe deeply, and feel the difference. Every small moment of rest adds up, helping you lead a healthier, more balanced life.
Remember: You don’t have to wait for a vacation to feel like you’re on one. Create a holiday every day!
Read more from Dr. Anna M L Smith
Dr. Anna M L Smith, Holistic Mind-Body Doctor
Dr. Anna M L Smith is a UK-based doctor who offers a holistic approach to healthcare, which reflects her understanding of the mind-body connection and how lifestyle factors affect our mental and physical well-being.
She is the founder of Health and Wellness GP in Oxfordshire.
Her mission: To enable people to make small daily changes to benefit their mental and physical health.
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