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Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryHow to Overcome Post-Vacation Depression
Table of Contents:OverviewSigns of Post-Vacation DepressionCauses of Post-Vacation DepressionHow to Prevent & Overcome Post-Vacation DepressionRegaining Control of Your Symptoms
DepressionRead Time: 6 Minutes
Published On: October 27, 2022
Reviewed On: October 27, 2022
Updated On: April 17, 2024
OverviewWe have all probably experienced the dread and anxiety that accompanies a return to “normallife” after a great vacation doing something that really fuels our souls. Going on vacation or taking a break from work can be a great escape from your everyday routine, so it’s common to have those sad, unmotivated, or anxious feelings when you go back to work, school, or your normal responsibilities. This is commonly known as post-vacation blues or post-vacation depression. For many of us, the extreme transition can be difficult and we often find ourselves stuck with future angst rather than reflecting on positive memories or enjoying the here and now.Unfortunately, many people believe that post-holiday blues are uncontrollable or to be expected. The good news is that with some healthy coping skills,depression after vacationcan be managed and we can get ourselves to a more optimistic viewpoint. First, it’s important to know what symptoms of depressionafter vacationcan look like, so you can better recognize when those coping skills are needed.Read on to learn more about post-vacation depression and how you can overcome it.
Overview
We have all probably experienced the dread and anxiety that accompanies a return to “normallife” after a great vacation doing something that really fuels our souls. Going on vacation or taking a break from work can be a great escape from your everyday routine, so it’s common to have those sad, unmotivated, or anxious feelings when you go back to work, school, or your normal responsibilities. This is commonly known as post-vacation blues or post-vacation depression. For many of us, the extreme transition can be difficult and we often find ourselves stuck with future angst rather than reflecting on positive memories or enjoying the here and now.
Unfortunately, many people believe that post-holiday blues are uncontrollable or to be expected. The good news is that with some healthy coping skills,depression after vacationcan be managed and we can get ourselves to a more optimistic viewpoint. First, it’s important to know what symptoms of depressionafter vacationcan look like, so you can better recognize when those coping skills are needed.
Read on to learn more about post-vacation depression and how you can overcome it.
Signs of Post-Vacation DepressionThere’s more to depression than extreme sadness, and somedepression symptomsmight not be that obvious.Understanding the difference betweendepression vs. sadnessis crucial, especially when dealing with post-vacation feelings that might seem overwhelming.With post-vacation depression, the symptoms can often be attributed to simply a lack of motivation after you travel. However, there are other depressive symptoms that you might not be aware of. Here are a few of them:IrritabilityToo much or too little sleepEating too much or too littleIsolationLack of energyFatigue (even after returning from vacation)AnxietyLack of focusMild insomnia
Signs of Post-Vacation Depression
There’s more to depression than extreme sadness, and somedepression symptomsmight not be that obvious.Understanding the difference betweendepression vs. sadnessis crucial, especially when dealing with post-vacation feelings that might seem overwhelming.With post-vacation depression, the symptoms can often be attributed to simply a lack of motivation after you travel. However, there are other depressive symptoms that you might not be aware of. Here are a few of them:
Causes of Post-Vacation Depression
Post-vacation depression can stem from a variety of factors, and understanding its root causes is an essential step in managing it effectively. It’s important to recognize that depression after vacation is not uncommon and can be a natural response to the significant shift from relaxation and enjoyment back to daily responsibilities. Here are some common causes to consider:
Understanding these potential causes can help you navigate post-vacation depression more effectively. Remember that it’s a common experience, and with the right strategies and support, you can ease the transition and focus on the positive aspects of your life.
How to Prevent & Overcome Post-Vacation Depression
Healthyhabits are much harder to create than they are to keep.Creating new habitsis challenging because these new habits have to resonate for them to gain momentum and can quickly fall flat if they are not met with positive reinforcement. That’s why it’s so important to dabble with a few differenthealthyhabits to see what works for usand makes it into our daily routine.
These tips from our therapists about post-vacation habits can help you keep post-vacation depression at bay.
Tidy up before leaving for vacation
Before you leave for your vacation, spend some time tidying up and completing household chores. Returning to a clean and organized home can significantly reducestressandnegative feelings, making the post-vacation adjustment period more manageable.
Take an extra day off for transition
Take an extra day off work, or come back a day early to start readjusting into your everyday life. This is a great time to tackle tasks like unpacking, cleaning, and grocery shopping which will help you feel more prepared for the week ahead. It will also give you dedicated time you need to transition from vacation mode
Block time for catch-up
If possible, block an hour of your first day back to work on your calendar. Use this time at the start of your day to catch up on emails and to focus on your top priorities for the day or week ahead. This allows you to ease back into regular life at work without getting overwhelmed
Prepare your work clothes
Set out your work clothes before unpacking to avoid the post-vacation clothing explosion. This simple act of preparation ensures you have one lessthingto worry about as you transition back into your work life, helping maintain a sense of order and readiness.
Defer unpacking
Resist the urge to unpack immediately. Instead, wait until you have the time and energy to do it properly. This approach prevents the task from becoming overwhelming and allows you to extend thevacation experiencea little longer, easing back into yournormal routineat a more comfortable pace.
Pack lunch and work bag in advance
Pack your lunch and work bag the night before so that you can just grab and go in the morning — you may feel more tired than usual the day after a trip.It’s about minimizing the number of decisions and tasks you need to handle in the morning, allowing for a more relaxed start to your day.
Go to bed early
Develop a motivational mantra
Creating a personal mantra such as “I’m smart, talented, physically appealing, and motivated” can be a powerful tool for maintaining a positive outlook. This practice can help anchor you during moments of doubt or when theholiday bluesthreaten to take hold. A personal mantra serves as a reminder of your worth and capabilities, offering a source of strength and motivation as you navigate the transition back to yourregular routine.
Engage with your community
Put some community-oriented plans on the calendar (giving you something to look forward to). Whether it’s meeting up with friends or family, you can use this time to talk to your loved ones about the amazing vacation experience you just had and reminisce on the positive memories, which can help you maintain a sense ofgratitudeand connection.
Incorporate mindfulness into your routine
Integrating mindfulness practices into your daily routine, whether through meditation, deep breathing exercises, or simply being present in the moment, can cultivate a sense of peace and contentment. These practices teach you to observe your thoughts and feelings without judgment, allowing you to detach from the hustle andstressof daily responsibilities gently.
Create a daily routine
A daily routine that includes mindfulness practices and othernatural remedies for depressioncan significantly enhance your mental well-being, especially in the transition period after a vacation. Setting aside time for mindfulness exercises, such as meditation or deep breathing, either at the start of your day or as a way to wind down in the evening, can help center your thoughts and emotions. This practice allows you to begin or end your day with a sense of calm and presence, making it easier to tackle the challenges that lie ahead with a clear mind and a grounded perspective.
Allow yourself to feel sad
It’s natural to feel a sense of sadness or loss when a much-anticipated vacation comes to an end. Allowing yourself to acknowledge and grieve this transition is crucial for emotional health. Recognize that it’s okay to feel this way and that grieving the end of a relaxing break doesn’t mean you’re ungrateful for the experience. Instead, it’s a part of processing the transition back to your everyday life. Giving yourself space to feel these emotions can help you move through them more effectively and find joy in your return to routine.
Reevaluate your path and passions
Returning from vacation can provide a fresh perspective on your daily activities, making it an ideal time to reassess whether your work or studies align with your passions. If you find that your current path doesn’t bring you fulfillment, consider exploring new opportunities that better match your interests and aspirations. Pursuing your passion can significantly enhance your overall happiness and satisfaction, making the return from vacation less daunting and more of an opportunity for growth.
Seek advice
Seeking out and learning from individuals who have successfully navigated post-vacation depression can offer valuable insights and strategies for managing your own feelings. Observe how colleagues and peers balance the demands of daily life with the need for rest and rejuvenation. This can inspire you to adopt similar healthy coping mechanisms, helping you overcome the blues and embrace the rhythm of everyday life.
Since there are so many people that struggle adjusting after a vacation you can rest easy knowing you’re not alone and there are ways to manage feelings ofdepressionandanxiety. That said, not all coping mechanisms are created equal. Focus on avoiding behaviors that only temporarily alleviate depression, since they can lead to an escalation of symptoms down the line. Instead, focus on creating functional habits that can be positively reinforced and maintainedin your daily routine.
Regaining Control of Your Symptoms
Regaining control can be achieved in a variety of different ways, but we have to work hard to center our efforts around our thoughts, feelings, and behaviors rather than other people, places, or things. We don’t have much power over external items (triggers and stressors around us), but shifting our energy to an internal focus gives us the highest chance for success.
Examples of external focus:
Ways to shift over to an internal focus:
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The good news is that getting access to professional therapy while traveling has never been easier as a result of a new Talkspace partnership with Kimpton Hotels & Restaurants. Beginning this February 2022, Kimpton will be rolling out mental health services to 4,000+ employees across the country and offering a discount on the first month of a Talkspace plan to all of its guests.
Kimpton will also be providing 1,000 free therapy sessions to guests — to be redeemed on a first come basis. The Kimpton x Talkspace partnership is the first of its kind to bring meaningful and accessible mental health support to hospitality employees, who have been front line workers throughout the pandemic, as well as to travelers managing everyday stresses on the road.
For more information about the Kimpton x Talkspace partnership, please visitkimptonhotels.com/talkspace, and follow along on social @kimptonand @talkspacefor more.
Meaghan RiceMeaghan Rice is a mental health consultant specializing in professionals who are looking to close the gap between where they are and where they envision themselves being. With a decade of experience in the mental health field, working in a variety of different capacities, Dr. Rice has found her niche amidst the therapist, consultant, and trainer roles.
Meaghan Rice is a mental health consultant specializing in professionals who are looking to close the gap between where they are and where they envision themselves being. With a decade of experience in the mental health field, working in a variety of different capacities, Dr. Rice has found her niche amidst the therapist, consultant, and trainer roles.
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