Vacation Mode → Panic Mode?
/How I help hardworking men ease the jitters that show up before a well-deserved break.
If you’re anything like the professionals I see here in Santa Rosa (and, truth be told, a bit like me) time off doesn’t always feel relaxing on the front end. We rely on structure to stay effective; airports, rental cars, and shifting family plans replace that structure with uncertainty. It’s no wonder 71 % of Americans feel at least some stress when planning travel, according to a recent CivicScience survey (CivicScience).
A two-minute reset that travels well
When worry starts spinning, whether you’re at the gate or filling the tank, try the classic 5-4-3-2-1 grounding exercise:
See five details around you.
Feel four textures (seat arm, boarding pass, jacket sleeve…).
Hear three distinct sounds.
Smell two faint scents.
Taste one sip of water, then breathe out for six counts.
It’s simple, and it works: this sensory scan pulls attention back to the present moment, calming the nervous system (Verywell Mind).
Aim for a “Minimum Viable Schedule”
A Dutch study on vacation happiness (SpringerLink) showed that the biggest boost often comes from looking forward to the trip, not from how many activities you cram in. Choose one meaningful highlight per day and leave the rest open. Fewer commitments, more breathing room.
Bring a touch of home-field calm
Slip a small lavender sachet from the Santa Rosa farmers’ market into your carry-on and keep a recording of Spring Lake’s early-morning breeze on your phone. Familiar scents and sounds remind the body of safety, even while the plane taxis out of SFO.
Plan for a gentle re-entry
Block the first morning back for email triage—no meetings.
Spend 15 minutes noting one joy, one challenge, and one surprise from the trip.
Take a short walk on the Joe Rodota Trail or grab coffee on 4th Street to settle back into Sonoma County pace.
When quick tips aren’t enough
If pre-vacation tension lingers, even after grounding drills and pared-down plans, a brief travel-prep teletherapy series can help. In two or three sessions we’ll identify triggers, practice coping tools, and make sure your next out-of-office reply feels like a real break, not another deadline.
Ready to feel calm before you board? Book a complimentary 20-minute consult and let’s make sure the lead-up to your vacation is as restorative as the trip itself.