Beyond the Vacation: Everyday Presence for Anxiety and OCD

Summer often brings much-needed fun, rest, and relaxation—a welcome break from daily stress and routine. While everyone needs regular self-care, for those living with clinical anxiety, obsessive-compulsive disorder (OCD), or high levels of stress, these breaks are essential for mental well-being.

I’ve had clients return from trips to remote areas—places with no internet or cell service—sharing how their OCD felt almost absent while they were away. When we explore why this happens, they describe engaging in activities that naturally demand presence: setting up a tent, hiking, swimming in a lake, or rowing down a river. Even when these experiences brought moments of stress, clients shared how much they valued stepping into the challenge.

These activities require active attention and ground us in the present moment. They are often spent in the company of loved ones, where even when mishaps or misunderstandings arise, everyone works together as a team. People communicate, compromise, and focus on what they can control. In those moments, shared experiences take center stage, and there is a shared willingness to tolerate minor discomforts—whether that’s a bad joke or someone’s snoring.

These getaways offer more than just a break; they provide valuable practice in living according to core values like curiosity, connection, adventure, and flexibility.

However, extended trips to the mountains or far-off places aren’t always accessible. As late summer transitions into fall, it’s common to feel the “Sunday scaries” creep back in as routines resume. The good news is that you don’t need a plane ticket or a remote cabin to experience meaningful respite.

Ways to Practice Grounding R&R Anywhere

When a full getaway isn’t an option, you can cultivate presence and psychological flexibility right where you are:

• Engage in Sensory-Rich, Hands-On Tasks: Choose activities that require your full physical attention, such as baking, gardening, working on a craft, or learning an instrument. When your hands and senses are actively engaged, it grounds you in the immediate moment.
• Plan a “No-Tech” Micro-Adventure: Set aside a few hours over the weekend to leave your phone in airplane mode. Explore a local nature trail, visit a nearby farmer’s market, or pack a simple picnic for a local park.
• Practice Micro-Breaks for Mindful Transition: If Sundays feel heavy with anticipation for Monday, build in small transition rituals. Take a 15-minute walk without headphones, sit outside with a warm drink, or do a brief body scan before diving into evening tasks.
• Focus on Shared, Collaborative Connection: Invite family or friends over for an activity that requires teamwork—like cooking a meal together, playing a board game, or tackling a fun project. Focus on connection and willingness to embrace minor imperfections along the way.
• Anchor in Your Values Daily: Identify one value you want to bring into your week (e.g., curiosity, humor, or kindness). Find one small, daily way to act on that value, regardless of what your anxiety or stress levels look like.

Rest and relaxation are not luxury items reserved for annual vacations; they are ongoing practices that support mental health in every season of life.

By Annabella Hagen, LCSW

References

1. Ansari, S., Iqbal, N., Azeem, A., & Danyal, K. (2024). Improving well-being through digital detoxification among social media users: A systematic review and meta-analysis. Cyberpsychology, Behavior, and Social Networking.
2. Balanzá-Martínez, V., & Cervera-Martínez, J. (2022). Lifestyle prescription for depression with a focus on nature exposure and screen time: A narrative review. International Journal of Environmental Research and Public Health.
3. Bone, J. K., Bu, F., Fluharty, M. E., et al. (2022). Engagement in leisure activities and depression in older adults in the United States: Longitudinal evidence from the Health and Retirement Study. Social Science & Medicine.
4. Cleary, M., Le Lagadec, D., Thapa, D. K., & Kornhaber, R. (2025). Exploring the impact of hobbies on mental health and well-being: A scoping review. Issues in Mental Health Nursing.
5. Fancourt, D., Karkou, V., & Fonagy, P. (2026). Inherent commonalities between arts-based leisure activities and psychological therapies. The Lancet Psychiatry.
6. Farrukh, S., Reza, S., Babar, S., Alam, M. F., & Imtiaz, M. (2025). From screens to serenity: Evaluating the effect of digital detox on mental and physiological health. BMC Medical Education.
7. Panțiru, I., Ronaldson, A., Sima, N., Dregan, A., & Sima, R. S. (2024). The impact of gardening on well-being, mental health, and quality of life: An umbrella review and meta-analysis. Systematic Reviews.
8. Ríos-Rodríguez, M. L., Rosales, C., Hernández, B., & Lorenzo, M. (2024). Benefits for emotional regulation of contact with nature: A systematic review. Frontiers in Psychology.
9. Thomson, L. J. M., Spiro, N., Williamon, A., & Chatterjee, H. J. (2023). The impact of culture-, health- and nature-based engagement on mitigating the adverse effects of public health restrictions on wellbeing, social connectedness and loneliness during COVID-19: Quantitative evidence from a smaller- and larger-scale UK survey. International Journal of Environmental Research and Public Health.  
10. Tymoszuk, U., Spiro, N., Perkins, R., et al. (2021). Arts engagement trends in the United Kingdom and their mental and social wellbeing implications: HEartS survey. PLOS ONE.