Dreading going back to work after a vacation? Here's how to overcome the blues

And just like that, we're back to reality.

After exploring a new place, catching up with loved ones, or taking a much-needed break from work, suddenly you're back to checking emails, catching up on tasks, and easing into your usual routine.

If the thought of returning to everyday responsibilities leaves you feeling down, you may be experiencing what are commonly called “post-vacation blues.”

Post-vacation blues refer to feelings of low mood or difficulty adjusting after returning from a vacation or other leisure activity.

According to psychiatrist Dr. Kathyrn Tan, the experience may come from the disappointment of going back to regular responsibilities after spending time away from them.

“It's a temporary feeling,” she told PhilSTAR Life.

Clinical psychologist Dr. Jan Patrick Magpantay associated the experience with feelings of “sadness, emptiness, irritability, or lack of motivation” after returning from a vacation or holiday.

“It's important to emphasize that post-vacation blues are not necessarily a mental health disorder,” he stressed. “They are generally a normal emotional response to transitioning from one environment or routine to another.”

What causes post-vacation blues?

Tan explained that the stark contrast between day-to-day tasks and a vacation may lead to the blues.

“Returning to one's regular schedule may feel restrictive in comparison,” she said.

A holiday also gives people opportunities to rest, enjoy themselves, try new things, and connect with others—experiences that may be harder to fit into their usual routines. “After which, returning to our regular programming may entail some emotional adjustment,” she added.

Changes in daily habits can also affect a person's mood after a trip. Tan noted that vacations may involve temporary changes in sleep schedules, time zones, eating habits, and activities, all of which can affect the body's usual rhythms.

“The sudden change may lead to low mood, fatigue, and irritability,” she explained. 

Magpantay added that the adjustment can be harder when a person returns to unresolved problems, a demanding workload, or a stressful environment.

“When we've spent several days enjoying ourselves, reconnecting with loved ones, traveling, or doing things we genuinely enjoy, returning to our usual environment may feel less exciting in comparison,” he told Life. 

How do you overcome post-vacation blues?

While it may take time to readjust, Tan and Magpantay shared ways to make the transition back to everyday life easier.

Give yourself time

Rather than immediately returning to your usual pace, let yourself settle in after a trip.

“Allow some time to readjust to the regular routine,” Tan advised. “Perhaps consider having an extra day to unpack and wind down before returning to regular programming.”

Magpantay similarly encouraged people to give themselves a transition period instead of pressuring themselves to become productive immediately.

"If possible, avoid scheduling too many demanding activities immediately after returning from vacation. Remember that readjustment takes time, and that's okay," he said. 

Gradually reestablish healthy routines

Tan recommended slowly returning to the routine of a "consistent sleep/wake schedule, eating, and exercise habits."

Magpantay suggested starting with manageable tasks. "Organize your schedule, get enough sleep, prepare your meals, and establish a comfortable daily rhythm. Having structure can help restore a sense of stability and control," he said. 

Incorporate enjoyable activities into your everyday life

Remember that there's no need to wait for another holiday to make time for things you enjoy.

“We don't have to grind 24/7,” Tan said, encouraging everyone to “allow some simple pleasures as part of their routine like watching shows, reading books, or trying new things.”

Magpantay suggested reflecting on what made the vacation enjoyable and finding ways to bring those experiences into your routine.

"For example, schedule quality time with loved ones, explore a new restaurant, take a walk, or dedicate time to a hobby," Magpantay added. 

Revisit meaningful memories and connections made during your vacation

Missing a vacation doesn't mean you have to leave the experience behind. You can continue to appreciate what made the trip special even after returning home.

“Allow keeping those enjoyable experiences as part of you and your wellbeing, not just the vacation itself,” Tan said. “The goal is to appreciate the memories; not just to constantly wish you were there."

Plan something to look forward to

Having another enjoyable activity on your calendar can help make your routine feel less monotonous. 

“This doesn't have to be the next big vacation, but something feasible and enjoyable,” Tan said. “Make it a simple personal goal that can easily fit into your lifestyle."

Magpantay recommended simple activities such as a weekend outing or a personal project. 

"Having positive experiences to anticipate can help create a sense of excitement and motivation beyond vacation periods," he explained.

Both experts encouraged everyone to treat post-vacation blues as an opportunity for self-reflection rather than simply trying to get over the feeling.

"The goal isn't to make every day feel like a vacation," Magpantay pointed out. "It's to build an everyday life that we don't constantly feel the need to escape from."