In our hyper-connected modern world, the “always-on” culture has convinced us that constant productivity is the only path to success. However, mental health experts are increasingly vocal about the danger of this myth. As we approach the end of the year, the Christmas break emerges not just as a festive tradition, but as a clinical necessity for our cognitive and emotional health.
According to leading neurologists and psychiatrists, the human brain is simply not wired for perpetual output. When we fail to truly unplug, we remain in a state of chronic stress that clouds our judgement, exhausts our willpower, and erodes our most cherished relationships. By understanding the neurological shifts that occur during deep rest, we can transform this seasonal pause into a powerful tool for recovery. This holiday season, medical experts explore how planned rest reverses chronic burnout and provides the essential mental clarity needed to set sustainable goals for the year ahead.
Why do we need to stop? The neurological perspective
Clinically, our brains simply aren’t wired to function in a productive manner all the time. Yet, our work culture encourages being ‘on’—accessible and responsive at all times.
“Keeping our brains in a state of heightened alertness for extended periods, even when our bodies are resting, is simply not healthy,” states Dr Amlan Tapan Mohapatra, consultant – neurology, Manipal Hospital, Bhubaneshwar.
He further elaborates, “On a neurological level, the part of the brain responsible for responding to stress remains in a state of constant stimulation. Chemicals such as cortisol and epinephrine, which help us cope with immediate worries, can become chronically elevated.”
“This damages both brain function and bodily systems; memory, focus, and problem-solving become clouded, while emotions become short-tempered and reactive. The prefrontal cortex, which supervises planning and impulse control, tires out. Simultaneously, the amygdala, which recognises threats, starts working overtime. Consequently, people become overwhelmed by trivial issues and feel a constant sense of urgency in non-threatening situations,” said Dr Mohapatra.
The power of the ‘default mode’ network
The single most important positive change that happens during a true break is the turning on of the brain`s ‘default mode’ network (DMN).
“This network can only be activated when people walk away from the tasks they are trying to accomplish. It is most active during daydreaming, thinking, and quiet time,” explains Dr Mohapatra.
He emphasises that short breaks or “working holidays” do not give the DMN a chance to function. Only continuous, uninterrupted deep resting allows for these critical processes:
• Memory cementing: Information is properly stored and organised in the brain.
• Emotional processing: Unresolved emotions are processed.
• New pathway formation: The brain literally forms new connections.
Deep resting does not just recharge a person; it readjusts the brain to a new basic state. Often, a person will return with a clearer mind, renewed creative impulses, and increased emotional strength—not because they worked harder, but because they finally stopped.
Unplugging effectively: Passive distraction versus restorative rest
Many people think they are resting when they stop working, but real rest is not just about stopping.
“If we replace work emails with constant social media scrolling, the brain remains busy and stimulated. This is passive distraction. It keeps the brain in a reactive state, demanding attention and triggering emotions, which can actually increase mental fatigue,” states Dr. Divya Shree KR, consultant – psychiatry, Aster CMI Hospital, Bengaluru.
She shares that active, restorative rest is about doing something that calms the nervous system:
• Walking in nature
• Reading a book
• Listening to soft music
• Deep breathing
These activities reduce noise rather than adding information.
“The key difference is intention and mental load. Restorative rest clears the mind by creating space and quiet, allowing thoughts to settle instead of racing. Physically, your heart rate slows and stress hormones reduce, leading to better sleep and emotional balance,” she says.
Handling work “guilt”
For many, the hardest part of unplugging is psychological. Dr Mohapatra notes, “Work guilt is common, especially in individuals who equate their self-worth with their job title. Clinically, this is an implicit belief: `I am worthy only when I am working.`”
To combat this, he suggests:
• Reframing rest: Reframing rest as an organic need rather than a moral failing is key to recovery. The brain is much like muscles; it needs rest after activity so that it can function properly.
• Decoupling identity: A job is something you do, not who you are. Reconnecting with identities apart from work—parent, partner, sibling, friend, or just a person with interests—restores balance.
• Intentional permission: When rest is scheduled with the same intention as work… it feels purposeful rather than indulgent.
Repairing relationships and “emotional debt”
High-pressure schedules create `emotional debt` —missed conversations, emotional unavailability, and the slow erosion of intimacy. Relationships eventually begin to run on emotional credit.
Dr Mohapatra explains how the break facilitates repair, “Holiday break presents a chance to repay some of this debt because it provides what relationships most need but seldom get: unhurried presence… When people are rested, they are also more emotionally regulated. Patience increases, defensiveness decreases, and empathy becomes more accessible.”
Shared experiences and rituals help rebuild a sense of belonging and safety, sending the message: You matter, and you have my full attention.
Starting the New Year right
A refreshed mind leads to smarter, more realistic, and sustainable goals.
“When the mind is tired, decisions are driven by emotion and guilt, leading to extreme goals that are hard to sustain. A rested mind, however, understands limits and respects energy levels,” says Dr Divya Shree KR.
Preventing the January crash
To make the holiday calm last, she suggests three practical steps:
- Ease in slowly: Avoid filling the first few days with back-to-back meetings. Start with light tasks that help you regain focus and confidence.
- Protect daily rest habits: Try to keep one or two habits from the holidays, such as walking, reading, or early sleep.
- Set clear boundaries: Learn to say no to unnecessary work when possible. This helps control workload and prevents mental overload.