By Chelsea Dye | Lifestyle Medicine Coach + Wellness Strategist
I just got back from the Athens the Cyclades Island in Greece.
The Aegean Sea was stunning, the food was fresh, the history and scenery was awe inspiring. We hiked the ruins and cliffs, sailed the waters, explored the villages and towns, soaked up the sunshine, savored the local fares, and slept like babies. AND for once—I unplugged. Almost no emails. No content planning. Far Fewer mental tabs open than for my usual busy brain.
After almost two decades of working in wellness, fitness, coaching and recently delving into neuroscience, I have realized that Unplugging isn’t indulgent. It’s vital. I am not good at it but determined to improve. The old adage of practice makes perfect even applies to art of unplugging. This trip solidified the value of practicing the art of R & R.
If your version of “vacation” still involves work stress, decision fatigue, and a never-ending inbox, you’re not taking a break—you’re shifting the location of your burnout.
This post is for the high-achievers who want more from their time off—and more clarity and energy when they get back.
Because while I adore travel, I refuse to come home feeling like a mess. Let’s talk R & R and how to get back post vacay as even a better version of yourself and Why You Need an Actual Vacation (Not Just Time Off)
According to Deloitte, 77 percent of professionals still check email or take work calls on vacation.
Even worse, a 2022 study in Frontiers in Psychology showed that people who don’t fully unplug experience lower mood, poorer sleep, and weakened immune response after travel.
In contrast, mentally detaching from work during vacation improves energy, attention, creativity, and long-term job satisfaction (Journal of Occupational Health Psychology).
Translation? If you want to bounce back better, you have to actually step away. Completely.
My 7 Lifestyle Medicine Inspired Strategies to Reset After Travel
These are research-backed tools I use with clients—and in my own life—to come back from travel focused, energized, and grounded.
1. Get Outside Within 30 Minutes of Waking
Why it works: Natural morning light supports cortisol timing, sharpens cognition, and improves energy for the day ahead. I am committed to this on vacation and in every day life.
In a study published by Harvard, just 10 minutes of sunlight exposure in the first I hour of the day improved sleep quality, mood, and alertness.
What I do: I head outside. No sunglasses. No screens. Just light and breathe.
2. Eat Fiber-Rich, Plant-Forward Meals
Why it works: Travel (and indulgence) can disrupt your microbiome. A reset means feeding your gut, not starving it.
High-fiber diets are associated with increased short-chain fatty acid production, better digestion, and stronger gut-brain signaling.
I load up on greens, chia, lentils, roasted squash, and warm veggie-packed soups. Simple, grounding, and deeply healing.
3. Move with Intention
Why it works: Physical activity enhances circulation, lymphatic drainage, and supports the release of brain-derived neurotrophic factor (BDNF), a chemical that improves learning, memory, and mood.
Twenty minutes of moderate-intensity movement is all it takes to boost mental performance.
I never skip movement after a trip. Whether it’s fascia-focused stretching, stairs at the hotel, or walking while I return calls—it keeps my nervous system steady.
4. Regulate Your Nervous System with Breath
Why it works: Conscious breathing stimulates the vagus nerve and rapidly reduces stress-related inflammation.
Patterns like 4-7-8 breathing (my favorite go to for calm) and alternate nostril breathing have been shown to decrease sympathetic nervous system dominance and improve heart rate variability.
I use breath as a reset button. One round in the car. One before dining and another before bed works like a charm.
5. Batch Your Focus
Why it works: Post-travel cognitive overload creates decision fatigue and impairs executive function. Essentially, this have load doesn't serve you- it holds you back.
I like a good to do list but I take my mile-long lists and break it down into the top three musts, the "good to do" tasks and the "gravy" (I.e. if I get to it). After I identity the top tier I schedule them to be sure they get done.
When you return to the daily with three high-priority goals and separate the other tasks, it makes it a lot easier to forge into a brighter future when you return.
This keeps me present, productive, and out of the mental chaos that often comes with re-entry.
6. Cut Sugar and Refined Caffeine
Why it works: High-glycemic foods and stimulants cause crashes in blood sugar, mood, and motivation.
A study in BMJ Nutrition, Prevention & Health linked sugar consumption post-travel with higher rates of anxiety, irritability, and fatigue.
I go for low-glycemic fuel: cinnamon tea, berries, roasted sweet potatoes, and adaptogens and superfood like maca, spirulina and moringa. It’s not about restriction—it’s about repair.
7. Prioritize Real Connection
Why it works: Human connection activates oxytocin, reduces cortisol, and improves nervous system regulation.
In a 2020 study on social co-regulation, face-to-face interaction helped stabilize mood, stress hormones, and emotional resilience after periods of stress.
When I return from travel, I call my mom. I touch base with my friends. I make plans to see my besties. I reach out to my collaborators and my top clients. That’s what roots me.
My Post-Travel Mantra: Re- enter with Grace. Start strong. Simplify where You can . Savor the reset.
The way you return determines how long the benefits from your R & R lasts.
Most people crash when they get home. They blame the jet lag, the schedule, the chaos—but it’s usually the lack of structure, the lack of strategy, and the absence of re-entry care.
You deserve more. Your brain and body need more.
If you’re ready for a real reset, I’ve built tools that don’t require perfection. Just intention.
About me
Chelsea Dye is a lifestyle medicine coach, plant-based strategist, certified yoga teacher, and founder of Alchemist Untamed. She is also the co-creator of Purpose & Plants, a wellness platform designed to help families, professionals, and neurodivergent individuals live better through science-backed strategy, plant-powered food, and no-nonsense routines.
The next Purpose & Plants Masterclass starts August 13.
Join us if you’re ready to rebuild focus, gut health, and whole-life energy—without the stress.
Work with Chelsea and Explore Offerings
✨https://alchemist-untamed.com/pages/personal-service-page