Those post-vacation blues- we’ve all been there. You just had the time of your life, but now it’s over, and you’re hit hard with the reality of everyday life. Also called post-vacation depression, it’s the opposite of feeling homesick.
If you find yourself moping around, drowning in nostalgia, and ruminating on past adventures, this post is for you. Make some hot tea, light a candle, snuggle up, and be kind to yourself.
Here’s how to overcome post-vacation blues:
Disclaimer: I am not a mental health professional, just a gal with a lot of feelings who travels the world.
What is Post Vacation Depression?
Post-vacation depression is unprofessionally defined by me as the ‘come down’ that follows a trip.
It’s more than just feeling tired after vacation. It’s that feeling of emptiness, of living a hollow life, of unexplained sadness and anxiousness.
Remember- even though post-vacation blues isn’t a diagnosable mental health condition, your feelings are still very real and valid. Give yourself some grace.
What are the Symptoms of Post-Vacation Depression?
The post-trip blues can manifest in many ways, from feeling tired after vacation to being unable to sleep.
Common symptoms of post-vacation depression:
- Feeling sad without knowing why
- Unexplained, lingering anxiety
- Fatigue, trouble sleeping
- Irritability
- Lack of motivation
Triggers for post-vacation blues:
- Change in routine. Vacations are one big long break from routine. What goes up must come down, and returning to routine can shock your system.
- Financial stress. If you end up spending way more than you planned or can afford, returning home can trigger stress and anxiety. I’ve been there- it sucks! You’re not alone, and you will financially recover, I promise!
- Culture shock. If you were traveling to a different country or culture, adjusting to the differences and returning to your “boring” life can feel like settling or like you’re living with less than you desire.
- Overindulgence. You are what you eat. Overindulging in food, alcohol, spending, lack of sleep, or other luxuries will take a physical and emotional toll on the body.
- Changes in weather. If you’ve been at the beach and returned home to icy weather-that’s an ugly feeling.
Even if this is where you are right now, you won’t be there forever.
How Long Does Post-Vacation Depression Last?
Most of the time, post-vacation depression usually lasts a few days. In extreme cases, it can last as long as 2-3 weeks, depending on a few factors:
- How emotionally vulnerable you are to negative feelings in general
- Your overall life satisfaction with home, career, school, family, friends, and your self-image
- What type of stress you’re dealing with in daily life, causing resistance to return
- How kindly you treat yourself (hint: treat yourself like you are someone you love)
- How the vacation itself went
Now that you know how long post-vacation syndrome can last, it’s time to focus on recovery.
How to Feel Happy After Vacation: 14 Self-Care Tips
Post-vacation sadness doesn’t have to overwhelm us. Here’s how to feel happy after vacation:
#1 Consider your body
If you’re depressed or feeling tired after vacation, make sure the actual culprit isn’t secretly the fact that you’re depriving yourself of sleep, water, sunlight, movement, or good food.
If you’re not regulating the body, the body can’t regulate the mind.
#2 Consider your mind
Emotional well-being matters. Make sure you’re taking care of your mind, not just rushing back to your responsibility and expecting yourself to be fine.
Are you taking time for yourself? Are you getting enough sleep (or at least attempting to)? Are you speaking to yourself with empathy, like you would someone you love very much? Being kind to your mind is the fastest track to curing post-vacation depression.
#3 Get the lighting right
Light has a huge impact on our physiological, mental, and general health. The lighting you’re in directly impacts your mood, ability to focus, stress, and hormone levels.
Make sure you’re getting enough natural sunlight, especially in the morning, so your body can reset its circadian rhythm (your internal clock) and regulate its hormone levels.
#4 Tips for good lighting
In the morning:
- Get an early start. Take in as much sunlight as possible early in the morning to increase natural cortisol/stress levels.
- If you’re on screens– increase the lighting around you instead of increasing the brightness of the computer screen.
In the evening:
- Skip the fake. UVB light exposure from artificial sources (AKA screens) after about 10 PM decreases dopamine levels, which can increase feelings of sadness and anxiety.
- Get dark. For high-quality sleep, make sure that your room is very dark. Even dim light exposure during sleep takes away some of its benefits.
- Expose yourself. Exposing your skin to afternoon sunlight for about 30 minutes increases testosterone, estrogen, mood, and libido. Wearing shorts or a short-sleeved shirt for 20-30 minutes in the afternoon, 2-3 times per week, is ideal.
#5 Connect with loved ones
Even if you had a great time traveling with others, you probably didn’t take every single person you cared about with you on your trip. Spend time with those who matter most to remind yourself of how loved you are.
Seek out the people who make you feel good.
#6 Don’t go back to work (right away)
Beating post-vacation depression is tough enough without your body in survival mode. When planning your trip, build in time to recover when you get home.
Give yourself time to sleep, relax, do nothing, and mentally return from your trip. This will give your mind time to bounce back from post-vacation blues without having to put on ‘work face.’
#7 Celebrate the beauty in rituals and routines
What if I told you there is a profound beauty in the mundane?
Think about it: A sunset happens every day. They aren’t rare. They’re predictable, routine, and accessible. And that only makes them more captivating. The fact that there will be a sunset at the end of every day, no matter where you are, is itself a romantic notion.
#8 Continue to embrace novelty
After nonstop novelty on your vacation, returning to routine can suck.
The recent memory of sunbathing on a Puerto Rican beach can make laying in your bathtub feel painfully unsatisfying.
Luckily, you don’t have to feel the post-vacation blues until your next adventure.
You have the power to infuse excitement into your everyday life.
And I don’t mean you need to travel every week. There is adventure around every corner, guaranteed, no matter where you are.
Look for those things where you live:
- New spots. Have you been to every single coffee shop, bakery, winery, bar, or restaurant in your area? Use TripAdvisor to find the top-ranking places in your area or Google Maps to find hidden gems.
- Something completely different: It doesn’t have to be anything crazy cool or wildly pricy. Try out a new recipe, take a fitness class, look for street art, visit a small, off-the-map museum, buy a Groupon, or get a new type of facial. Note: I said facial. This is NOT the time for a drastically new hairstyle.
- Mini-adventures. Can you take a day trip to the town over, a new beach, or a new hike only a few hours away? Short escapes can be a breath of fresh air. Sometimes, getting off the couch can be as good as getting out of town. It’s only ‘Italy or nothing’ if you let it be.
- Sunset, sunset, sunset. Ok, I’m a sunset pusher. But they truly add magic, romance, and beauty to your life! And no two sunsets are the same, so how’s that for novelty?
#9 Keep it romantic
Adventure, vacation, the possibility of a life-changing event perched on every second…it’s all very romantic. The magic does not have to end when you go home:
Romanticize your everyday life:
- Light some candles. Who cares if it’s daylight or you’re alone? Candlelight adds instant coziness and depth to any vibe.
- Flowers. Yes, I’m saying to buy yourself some flowers, even if that’s not your thing. Flowers are completely useless. Nobody needs flowers. Yet they bring beauty into every situation, and what is more romantic than that?
- Plan a themed meal: Organize a themed meal at home with recipes inspired by things you ate on vacay. One of my favorite things to make is beef bordelaise, a meal my mom and I shared in the Latin Quarter of Paris. You can cook for yourself or someone you love.
- Take time for mindfulness. Savor your morning coffee or tea in peace, mindfully focusing on the smell, the flavor, the texture. Meditate if that’s your thing.
- Find joy in the ordinary moments of the day. Even if that means just drinking your morning coffee in silence. Take the space to really be present where you are- you will never have that moment in time again.
- True, not cheesy, gratitude. Spend time feeling grateful for the things that you can only enjoy at home. Your favorite blanket. The clerk at your corner store who recognizes you. Your pets. The ability to choose from your full range of outfits, not just what’s in your suitcase.
#10 Don’t take Melatonin
The problem with melatonin is it will help you fall asleep…but it won’t help you stay asleep, and therefore, the quality of sleep sucks.
Instead, try getting more physical activity during the day and good lighting, as mentioned above, and drink a warm mug of organic chamomile tea (this is my fav) about an hour before bed.
#11 Reflect with travel companions
If you traveled with others, reflect on fond memories with them over dinner. Be careful this doesn’t fall into a hole of nostalgia that can prolong post-vacation blues.
#12 Transform perspectives
No matter where you went, what you did, or how long you were there, one thing for certain is you’ve come back a changed person.
Reflect on how your life is better, how your ideals have changed, what you’ve learned, and what you’ll take with you into your everyday life.
Writing challenge: Journal how your trip has changed you for the better for 10 solid minutes. Don’t worry about punctuation or writing for an audience. Just write.
#13 Expect anxiety
Anxiety sucks. I’ve lived with generalized anxiety my entire life. I get it. That’s why I’m qualified to tell you that feeling anxious is a normal part of the human experience. It’s ok to feel a little moody after a trip.
You don’t have to like it, but you can be prepared for its arrival.
#14 Look toward the future… with another trip
It’s not a rebound vacation, it’s a lifestyle. Be careful of falling into a hole of escapism and addiction.
When to Seek Professional Help for Post-Vacation Depression
If you feel sad or depressed for several days or more after your vacation, it may be time to reach out for support. If you’re considering hurting yourself or others, know that help is available.
Call a helpful hotline: Suicide Prevention Lifeline at 800-273-8255
Frequently asked questions
Is it normal to cry after vacation?
Yes, it’s normal to cry after vacation. It’s normal to cry after any major life event- weddings, promotions, birthdays, graduating, etc. Major events can cause major tears. Be kind to yourself.
Why do I feel tired after vacation?
You feel tired after vacation because your mind and body just went through a lot. Time and climate changes, new experiences, and excitement/stress can take a toll, even if they are mostly positive.
Is post-vacation depression real?
Yes, post-vacation depression is real, but no, it’s not in the DSM 5.
Every single thing you feel is real and valid. However, just because you catch the post-vacation blues doesn’t mean you have to be miserable and let them win. Use the strategies in this post to choose to overcome these feelings.
How to prevent post-vacation depression?
If you’re wondering if you can skip this whole thing altogether and prevent post-vacation depression, you’re in luck.
There are a few ways to keep the blues away:
- Stick to routines where you can, even abroad. Keep up with your vitamins, get good sleep even if you’re in a different time zone, practice your skincare ritual, etc.,
- Don’t overindulge. Eating poorly or consuming too much smoke and alcohol can add even more stress to your body and mind, making things 10X worse.
- Journal hard. I can’t stress this enough. Journaling before, during, and after your journey keeps you in touch with your feelings. Writing is an ancient way to express thoughts and emotions- a therapist made of paper and pen.
- Expect the feelings to come. And when they do, let them.
How long does it take to feel normal after a trip?
Everyone is different, but it shouldn’t take too long to feel normal after a trip. Anywhere from a few days to weeks is normal. Any longer than that, and it’s time to seek professional help.
Disclaimer: I am not a mental health professional, just a gal with a lot of feelings who travels the world.
