Beating holiday anxiety: how to take time off without taking work with you - with Elaine Smith

Oct 7, 2025

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#216: Dr. Elaine Smith is a clinical psychologist with over 15 years’ experience working in mental health. She explains the neurological benefits of disconnecting from work, how long it takes to relax, and why people find it difficult to disconnect from work.

What you’ll learn

[02:05] The benefits of fully disconnecting from work when you’re on holiday.
[04:40] What to do if you’re thinking about work when on holiday.
[08:35] How being on holiday can affect how you feel.
[10:15] The importance of a work-life balance.
[11:50] Ways to reduce the stress around holiday planning.
[13:42] How long it takes to relax properly.
[15:47] How to get ready for a holiday.
[17:36] When to start preparing at work for an upcoming holiday.
[18:50] How to deal with the expectation that you’ll work on holiday.
[27:26] What you should write an out-of-office message.
[29:45] How people respond to seeing you’re not available.
[32:31] Why people find it difficult to disconnect from work.
[34:16] Techniques to reduce the amount of time you spend on your phone.
[37:08] The ways smartphones affect our attention and the value of being bored.
[38:50] How to resist the temptation to spend time on your phone.
[41:20] How to make your return to work less stressful.
[45:45] Introducing progressive muscle relaxation.

Resources mentioned in this episode
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For the show notes for this episode, including a full transcript and links to all the resources mentioned, visit:

https://changeworklife.com/beating-holiday-anxiety-how-to-take-time-off-without-taking-work-with-you/

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