Post-Vacation Depression and How to Avoid It

“I wish the vacation would never end” – every traveler hums in their head while walking through the streets of an unfamiliar city, surfing the waves, and exploring another museum exhibition. We buy tickets (to Turkey, for example) and go to distant lands for new experiences, to get acquainted with exotic (or not so exotic) cultures, to connect with nature and restore our strength. So why is it that often after returning home, there's a feeling that the energy scale hasn't just not filled up, but on the contrary – has gone into the negative?

Meet the post-vacation blues – a feeling of melancholy after a holiday. This is a phenomenon where yesterday's tourist, upon returning home, is overcome by feelings of sadness, depression, and helplessness. And this is instead of motivation, energy, and readiness to conquer new heights. Why is this? And how to deal with it? Let's figure it out.

Causes of Post-Vacation Depression

Jet lag

Time zone changes during long flights and a disrupted sleep schedule certainly do not contribute to a quick return to the work routine. Jet lag is accompanied by fatigue, insomnia, headaches, and other unpleasant consequences. Disrupted biorhythms affect our physical state, which in turn influences our mental state. And the cognitive difficulties that arise create a false sense of “dullness,” making us blame ourselves even more for not being able to pull ourselves together.

Anxiety

Although “vacation” is considered synonymous with rest, in reality, we often have to solve even more tasks, and in an unfamiliar environment. Especially when it's not two weeks in an all-inclusive hotel, but an independent adventure with many transfers and flights. Anxiety kicks in as a defense mechanism. And it exhausts us no less than daily work issues.

Dopamine crash

On vacation, every day brings new sights, activities, and emotions. Especially if you've packed your schedule with all sorts of activities and are exploring the country and city as if you're about to take an exam on what you've seen. There's an overabundance of impressions, and the pleasure hormone reaches its peak. It's logical that standard workdays after this will seem gray and dull. This is how a dopamine crash occurs.

Stress instead of pleasure

Travel is accompanied by the myth of its ease. After all, we're going on vacation! Which means everything should go smoothly. But in reality, such a nomadic lifestyle (even for a short period) causes us stress. The usual daily routine collapses, and after half a year of work, our energy is already not abundant. And so, instead of lying down and replenishing it, we rush off somewhere to the ends of the earth. There's no pleasure, only disappointment. After all, “they promised me! Vacation! Joy!” And upon returning home, we don't feel satisfied with the money and time spent.

Too short a break

How many days should you take off? Three days won't be enough to disconnect from the daily routine. A week is closer to the mark, but two is still the optimal option. But if you spent half of your 14 days on repairs and household chores, don't expect your body to fully recover its strength in the remaining seven days.

How to avoid post-vacation depression

If you approach the organization of long weekends wisely, most problems can simply be prevented.

Allow time for recovery

There's no need to go straight to work from the airport. Flying, passing through customs, and other formalities are not pleasant activities, and after them, at least a day of rest is required. Choose your vacation dates so that you have an extra day at the end – for unpacking suitcases and getting yourself in order. Or for sleep.

Finish complex tasks before vacation

Then, upon your return, you won't be faced with a sudden immersion into work. Weekdays will start with something familiar and easy, which will help smooth things over and get you into your usual work rhythm.

Maintain a routine

Yes, on vacation we often let loose and start sleeping until noon. But in the last few days, it's better to try to return to your standard schedule, gradually shifting your wake-up and bedtime.

Don't over-plan

There's no need to try to cram everything into two weeks. Do you really need to see every attraction along your way? Do you truly need to ski literally every day? Or should you take a “break from vacation” and, well... relax a bit? Wander aimlessly through the streets, eat, and get a good night's sleep. Adequately assess your strength, time, and budget so that your vacation brings joy, not disappointment.

Eat properly

This is universal advice for any life situation. So it will be useful here too. Culinary experiments should be reserved for the vacation itself, and afterward, it's worth returning to your usual menu. Add more vegetables, greens, and fruits to your diet – it's always healthy and pleasant.

Unpack immediately

There's no need to turn your suitcase into an art object. Its contents should be sent to the laundry immediately, put away, and thereby complete one important task and put a final point on your vacation. Give your psyche a signal: that's it, the adventure is over, we're returning to our previous life schedule. And don't forget to praise yourself – you did great!

Return to the office mid-week

Vacations are usually taken from Monday to Sunday. But if you end it on Tuesday or Wednesday, your first work week will be short. Work for a couple of days and then you can rest again – great!

Don't make important decisions

Rest is, in itself, “one big change.” It's not surprising that afterward, one wants to globally re-evaluate their entire life. But this is a short-term effect. There's no need to start renovations on a wave of inspiration from architecture you've seen or quit your job to retrain as a tour guide or snowboard instructor. Three days is the minimum time for emotions to settle. Give yourself time to adapt before making important decisions.

Enjoy home comforts

On vacation, we are most attracted by discoveries and vivid impressions. This change of scenery is, in fact, what it was all about. And from this perspective, our hometown and home seem boringly mundane. So look at them from a different point of view: everything here is comfortable and familiar! Lots of clothes in the closet, your beloved cat who missed you so much, a warm blanket. The streets are well-known to you, and you definitely won't get lost. You won't have to spend mental resources on planning a route to the store, gym, and office. Home is where the heart is, as they say.

Normally, post-vacation melancholy lasts one to two weeks. However, if this state persists longer, you lack the energy for work, or you want to postpone it indefinitely, despite feeling energetic, it's worth seeking professional help. A prolonged “end-of-vacation blues” might indicate more serious issues in your worldview.