Excess baggage anyone?

I recently spent four weeks on the beautiful island of Corfu — two weeks on holiday and two weeks working remotely. It was the longest I’d ever been away from home, and my suitcase showed it. I overpacked (of course). Too many clothes, and far too many toiletries — so much that I was hit with a £56 excess baggage fee at the airport.

I laughed it off at the time. But halfway through my stay, with more space to think than I’d had in a long while, I realised I had brought something much heavier than toiletries: my bad habits.

I’d packed my scrolling, my “just one more episode,” and my restless need to fill every quiet moment. I was in paradise, but I wasn’t present. My phone was stealing the sunshine right out of my hands.

That’s when I caught myself in action — a CBT (Cognitive Behavioural Therapy) principle that I often share with clients. “Catching yourself” is the first step in changing a habit that no longer serves you. By noticing the loop — thought, feeling, behaviour — you create a space to respond differently. Awareness opens the door to change.

You can read more about how to catch yourself in action in my latest blog post here

The Hidden Weight of Work

Back home, I see this same “excess baggage” every day in the people we support — especially those working in high-stress environments like children’s residential care.

During a recent clinical supervision session, several staff shared how they drive into work already anxious and drive home still carrying the stress of the day. It’s no wonder burnout has become so widespread.

We can’t pour from an empty cup, yet we rarely create safe containers for our own time and energy. Without boundaries, work stress seeps into every part of life.

A CBT-Inspired Tool: The Traffic Light Technique

One simple CBT-based strategy I teach is to use your commute as a mental reset.

• On the way to work: Every red light is your cue to check in — Am I anticipating stress? How might that affect my mindset today?
  Every green light? A chance to reinforce a positive, grounding thought — I’ve got what I need to handle today.

• On the way home: Red lights mean leave work behind. Green lights remind you — I’m heading toward what truly matters: my time, my family, my peace.

This kind of cognitive reframing is at the heart of CBT — changing our thought patterns to change how we feel and behave. Over time, these small shifts build resilience, improve emotional regulation, and protect against burnout.

When we manage our own anxiety, we become calmer, more reliable, and better able to support the children in our care. When we carry it home, it leaks into our personal lives and relationships.

Lighten the Load

Excess baggage isn’t just what’s in your suitcase — it’s the stress, habits, and thought patterns we drag between home and work.

So, what are you carrying that’s weighing you down?
How can you start travelling a little lighter?

At Mind Forest Psychology, we support individuals and teams in education and care settings to unpack stress, strengthen wellbeing, and build healthy emotional habits through evidence-based psychological support and CBT-informed training.

Contact us now to explore how we can help you, your team, and the children in your care.

Because life’s too short to carry what you don’t need. Pack the essentials. Travel lightly.

#MindForestPsychology #CBT #MentalHealthAtWork #Wellbeing #BurnoutPrevention #PsychologicalSafety #LeadershipDevelopment #EducationSector #SocialCare #Mindfulness #ResilienceBuilding