Post-vacation depression is common, a psychologist says. Here's how to beat the post-holiday blues. (2024)

This as-told-to essay is based on a conversation with Daniel Glazer. The following has been edited for length and clarity.

You go on a great holiday — a hiking vacation with your partner or a cruise with the family. It's a wonderful time, but when you get back to the hustle of your normal day-to-day, you might find yourself feeling down. It's something I've seen time and again with my patients as a psychologist: spikes in anxiety and moodiness after time away.

We go on vacation to escape from the demands of reality. But when you come home and realize you've got to step back into that life you wanted to get away from, there's tension.

Sometimes, there's a deeper reason for feeling down. At the beginning of vacation, we're full of excitement and anticipation. But by the end, it can feel like the good times gone by in the blink of an eye. Something precious, starting and ending, can bring up feelings about our own mortality and the fleeting nature of life.

All of this is no reason to skip your next vacation, however. Here are six ways to fight the post-vacation blues and make sure your time away ends on a positive note.

Keep track of your memories

Vacations are about unplugging, but they're also about creating new, positive memories. Whether it's simple moments, big thrills, or life-changing experiences, travel is full of memories. Keeping track of those is a great way to reflect on your vacation and realize just how much you got from your time away.

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There are a few ways to go about this. You can try scrapbooking — which has the added benefit of being a great way to unplug after you return home. Or, you can opt for the modern version by posting on social media — just make sure you're doing it for yourself, not for the dopamine hit of all those likes.

Journaling or writing a letter about your experience can also help you foster gratitude for everything you experienced during your time off.

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Learn a new skill and bring it home with you

Lifelong learners who have a keen sense of curiosity are more confident, resilient, and able to cope with stress. You can foster these benefits by trying something new on vacation and then bringing that experience home with you.

Maybe you continue to cook a favorite dish you ate in Europe or sneak in phrases of a language you picked up before you departed. These actions keep your sense of adventure alive and give you a level of playfulness even when you're back to work.

Spend time with friends and family

Vacations can be times of intense bonding, whether you're traveling with your family members or bonding with strangers on a group tour. Human interaction releases lots of feel-good neurotransmitters. But when we get home and no longer have an intense connection, we can feel lonely.

To avoid that, arrange to spend time with friends and family when you get back from your holiday. You can catch up with them and tell them about your travels, which has the dual benefit of encouraging gratitude while also creating connections with others.

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Follow healthy habits

On vacation, you might tend to eat lots of treats, drink a bit too much, and stay up late. When you return home, getting back into your routine can be difficult, especially if you're battling jet lag.

Switch your cocktails for mocktails, start following a good sleep hygiene routine, and make sure you're getting plenty of exercise. Spending time in nature can help reset your circadian rhythms when they've been thrown off by jet lag, and it will also help boost your mood.

Expect some anxiety

We often think of anxiety as a problem that needs to be fixed as soon as possible. But really, anxiety is a normal part of being human. It's ok to expect some mood changes when you get back from vacation.

Know when you need to make bigger changes

If your symptoms start interfering with your day-to-day schedule, or you really dread returning to your job and other obligations, take some time to examine why — a qualified therapist can help with this. If you're very uncomfortable, it can be a sign that some things in your life—like your job, hobbies, or the amount of time you have to yourself — need to change.

Post-vacation depression is common, a psychologist says. Here's how to beat the post-holiday blues. (2024)

FAQs

Post-vacation depression is common, a psychologist says. Here's how to beat the post-holiday blues.? ›

Validate Your Emotions

How do you beat vacation blues? ›

Adjust your sleep schedule ahead of time.

Try to stick to your usual sleep schedule from home while on vacation, if at all possible. Staying on schedule can help make the transition back to your normal life a little easier. Avoid all alcohol and caffeine for at least three to four hours before you plan on going to bed.

What is the meaning of post vacation blues? ›

Post vacation syndrome (PVS) is commonly called the blues. PVS typically appears in individuals who have recently returned to work following a holiday of a week or more. Typical symptoms include a lack of focus and difficulty concentrating.

Is it normal to cry after coming back from vacation? ›

While post-vacation depression is not an official condition, one poll found that 1 in 5 Americans experience it after every trip. This means you feel down or gloomy toward the end of your vacation and/or after you return home.

How to deal with post vacation blue? ›

Tips for preventing sadness after vacation
  1. Planning an activity you can look forward to.
  2. Getting back to your normal sleep schedule as quickly as possible.
  3. Tidying up and getting organized before you leave if clutter is stressful to you, so you come back to work after vacation without messes to clean up.
Jan 10, 2023

How do you beat the blues? ›

Eat healthy and get some exercise no matter what — even during vacations, holiday seasons and stressful times. Eating poorly, drinking alcohol and slacking on exercise can worsen stress and depression. A simple exercise like walking, even for just 30 minutes a day, helps reduce stress.

How to avoid post-vacation stress? ›

6 Ways To Avoid The Post Vacation Blues
  1. Minimize work and household chores. Don't dread coming home to chores—do them before you leave. ...
  2. Look forward to good things back home. ...
  3. Arrange an exciting adventure close to home. ...
  4. Take an extra day off. ...
  5. Plan more trips. ...
  6. Take control of your life.

How to overcome travel blues? ›

When the end of a vacation marks the start of your sad days
  1. Allow yourself some time. ...
  2. Find like-minded travelers. ...
  3. Be a tourist in your own city. ...
  4. Create mementos of your trip. ...
  5. Start planning your next trip. ...
  6. Build a life that doesn't require escaping. ...
  7. Remember: awesome adventures are ahead.

Is post vacation anxiety a thing? ›

Coming back from vacation can cause stress, overwhelm, and unhappiness. In fact, this is so common that there is a term for this phenomenon: post-vacation depression.

How do I get back to normal life after vacation? ›

Post-Vacation Reset and Recovery Tips
  1. Make the effort to eat clean. After returning from a trip, it's important to reset your digestive system. ...
  2. Hide the scale. Don't ruin your vacation memories by stepping on a scale right after you get home. ...
  3. Get moving. ...
  4. Stay hydrated. ...
  5. Take time to decompress.
Apr 5, 2024

Why do I dissociate after vacation? ›

In a new place different from home, there are so many stark and under-the-radar differences that, when absorbed by your sensorium for the first few hours or days, a dissociation from your usual conscious and unconscious expectations emerges.

How long does post-vacation fatigue last? ›

Treatment. In general, post-vacation blues will wear off over time. It usually takes a few days, but in extreme cases, the mood can last for several weeks before wearing off. Faster ways of treating post-vacation blues are for the person to share experiences with family and friends or to look at photos and souvenirs.

How do I stop feeling guilty about vacation? ›

Moss offers practical tips for a guilt-free vacation, such as delegating tasks in advance, being transparent with clients and colleagues about your unavailability, and actually turning off notifications to avoid being lured back into work.

How do you snap out of a bad mood on vacation? ›

Here are some of my simple tricks to help you overcome a bad mood while traveling.
  1. Get Rid Of The Guilt. A good first step, really, is to try not to blame yourself for your mood. ...
  2. Go Back To Basics. ...
  3. Watch Your Alcohol Intake. ...
  4. Talk About It. ...
  5. Gratitude. ...
  6. It's Okay To Need Support.
Oct 16, 2018

How to get over travelling blues? ›

Create mementos of your trip

If you kept a travel journal during your adventures, reread some of your entries, scroll through photos (maybe even print and hang a few!) or hold the mementos (like a paper map) that you kept. This will be sure to send all that oxytocin rushing to your post-travel blues-filled brain.

How to get rid of vacation hangover? ›

Find joy in the small things around you, appreciate your surroundings, and engage in activities that bring you happiness. Being mindful can help shift your mindset and alleviate post-vacation blues. Embrace the present mood, acknowledge, and appreciate the vacation experiences.

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