Ever Feel Like You Just Can’t Switch Off?

jadebodell1
Nov 4
4 min read

The feeling of 'always being on' on has become a quiet pandemic. I’m seeing it more and more with my clients; managers, leaders, employees, and even students.

For those in emergency services or professions, it’s especially tough. The responsibility, emotional load, and constant sense of being needed can make it feel impossible to step away. When work, caregiving, and study overlap, switching off feels not just difficult; it can feel unsafe because what if things go wrong.

First let's understand why we can't switch off

When we’re “always on,” our brains are stuck in threat mode; the sympathetic nervous system. This is the fight-flight-freeze response that once kept us safe from danger, but in modern life, it gets triggered by emails, deadlines, and responsibility.

Psychologically, here’s what’s happening:

Cortisol and adrenaline flood your system, keeping your body ready for action- great for getting things done. Although definitely not sustainable in the long-term.
The brain’s “alarm centre” (the amygdala) becomes overactive, scanning for problems even when you’re at home. Great for when you are running away from a tiger, not so great when you are in a 'safe place'
The prefrontal cortex; your rational, creative, calm brain; starts to quieten. That’s why your thinking can feel foggy or reactive when you’re under pressure.

This might feel productive at first, but over time, constant activation leads to fatigue, emotional depletion, and eventually, burnout.

The trap of constant availability. Let’s be honest; it can feel good to be needed. When your team contacts you during annual leave, you might think, “They trust me,” or “I don’t want to miss something important.”

But this quiet habit builds micro-management and dependence, even when that’s not your intention. The more you’re available, the more your team relies on you, and the harder it becomes to detach.

Soon, you’re not just managing work; you’re managing everyone’s stress, too. And the cost is too high.

Ask yourself:

Does “always being on” make my team stronger; or more dependent?
What is the personal cost of never switching off?

The human need to power down. During my stress management workshops, I often use this analogy:

Imagine a hamster running endlessly on a wheel, too scared to jump off. What happens? Eventually, the hamster collapses; or the wheel breaks.

The same is true for us. Even if you can keep going for months or years, your body is not designed for constant output. The longer we ignore rest, reset or recovery, the louder our bodies will eventually demand it; through exhaustion, irritability, or physical symptoms.

Rest isn’t weakness. It’s maintenance.

Practical Tips to Help You Switch Off

Here are a few small, evidence-based ways to help your brain and body recover:

Engage the body to calm the mind, when it can't escape through talking we need to use somatic release; for example:

Your nervous system needs physical proof that it’s safe. Try:

4-4-4 breathing: Inhale for 4, hold for 4, slow exhale for 4; or 4-7-8. Box breathing is a technique often used by navy seals and is the most effective strategy to calm your nervous system.
Grounding techniques: Name 5 things you see, 4 you feel, 3 you hear.
Gentle movement: A short walk, stretch, or a few minutes outside — simple actions that reset your stress response.

Build Micro-Boundaries

You don’t need big lifestyle changes; just consistent boundaries.

Turn off notifications after work hours.
Create a “shutdown ritual”: write your next day’s top tasks, close your laptop, breathe deeply, then leave work behind.
Communicate your limits kindly but clearly: “I’m offline after 6 p.m., but I’ll reply first thing in the morning.”
If you have ADHD, and struggle with consistency please send me an email - Jadebodell@bwell7.com

Reconnect With Non-Work Joy

Work shouldn’t be your only source of fulfilment. Re-engage with what lights you up:

A hobby that absorbs you completely
A walk in nature or a session at the gym
Time with friends or family
Mindfulness, reading, or creative play

These activities aren’t optional — they’re vital for mental and emotional recovery.

⏱ 4. The Two-Minute Challenge

If you’re saying, “Jade, I have no time,” — I believe you. So here’s my challenge:

For two minutes a day, do something mindful and restorative — something just for you.

Breathe. Stretch. Step outside. Listen to your favourite song. The goal isn’t time; it’s the signal to your brain: “I’m safe. I can pause, I can breathe.”

If you’re in a good place, I’m vouching for you; keep protecting that balance and prioritising rest.

If you’re struggling to see the wood for the trees, please start soon. Burnout doesn’t arrive overnight; it builds quietly while you’re busy keeping everything together. Prevention begins the moment you choose to slow down, reflect, and reset.

Leaders, managers, individuals you can carry a lot. But you also have a responsibility to look after yourself. Because you cannot pour from an empty cup.

And remember: You can’t lead well if you’re running on empty.

Looking for support ?

If you’re ready to make a change; whether that’s learning how to switch off, prevent burnout, or manage stress more effectively; I can help.

Whether you’re looking for a mentor, coach, supporter, or therapist, I’ve got you covered. You can book online or email me directly at jadebodell@bwell7.com

Together, we’ll help you find calm, restore balance, and build confidence in switching off; without losing your edge.