Key takeaways:
Post-vacation depression is when you feel sad, down, or blue at the end of or after a vacation. Symptoms can include fatigue, lack of motivation, and worry.
Stress at work, dissatisfaction with life, and lack of relaxation while vacationing can all cause post-vacation depression.
To cope with post-vacation blues, try easing back to your normal routine, planning your next vacation, and addressing work stress.
Have you really looked forward to a vacation, enjoyed your time off, but then felt sad or blue afterward? Post-vacation depression isn’t an official condition. However, one poll found that 1 in 5 people in the U.S. experience it after every trip. This means you feel down or gloomy toward the end of your vacation and/or after you return home.
So, if you’re supposed to feel refreshed after a vacation, why don’t you feel better after some time off? Let’s take a look at what can cause post-vacation depression and how you can cope with it.
What causes post-vacation depression?
There are a few possible reasons why you may feel depressed after vacation. You might find that one or more apply to you.
1. Changes in brain chemistry
Post-vacation depression could be caused by changes in dopamine levels in your brain.
Dopamine is a natural chemical in your body that allows you to feel happy and motivated. Your brain releases dopamine when you look forward to something or while you’re doing something enjoyable. Afterward, the dopamine levels in your brain drop.
So post-vacation blues could be your brain adjusting back to its normal dopamine levels. Low dopamine levels also have a connection to depression.
2. A tightly scheduled vacation
Vacationing is generally fun. But it can also be stressful. Delayed flights, a busy schedule, or a lot of interactions can leave you feeling drained. Sometimes, this stress may cause an actual headache. And it can lead to the post-vacation blues.
One study found that people who thought their vacation was relaxing were happier afterward compared to those who found it stressful. In another study, people who did more laid-back activities were more likely to experience greater well-being afterward.
3. Dissatisfaction with life
Feeling dissatisfied with life can lead to symptoms of depression. It can also make post-vacation depression seem especially bad. Going from 2 weeks of vacation to a stressful or unfulfilling routine can be a culture shock.
And if you go on vacation with other people, you get the bonus of a sense of connection, shared experience, and support. When you come home, you may return to more social isolation. This can contribute to a sense of dissatisfaction and depression.
4. A stressful job
Returning to a stressful job can cause post-vacation depression and anxiety. The thought of returning home on a Sunday and then being back to a full work schedule on Monday can cause dread as your vacation winds down.
One study found that people with low-stress jobs were more likely to feel better when returning to work after a vacation compared to those with high-stress jobs. Also, if you do any work while vacationing, you never really get a break.
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5. A mental health condition
If you have a mental health condition, a vacation may remove you from the environment you typically associate with your symptoms. And a holiday can provide a fun distraction that helps lift you out of your depression or anxiety.
When vacation ends and you return to your typical routine, your depression or anxiety symptoms may feel worse.
Symptoms of post-vacation depression
Post-vacation depression comes with different types of symptoms. The ones you experience depend on your situation. This includes whether you had enough time to relax, are dissatisfied with your daily life, or are coming back to a stressful job.
Symptoms of post-vacation depression are similar to those of clinical depression. They can include:
Sadness or longing
Physical or mental fatigue
Lack of motivation
Worry
Sleep problems
Irritability
How do you treat post-vacation depression?
You can prevent or manage post-vacation depression by looking for ways to slowly adjust back to your everyday life as well as how to be happier in general.
1. Ease into your normal routine
People often try to jump right back into their normal routine as soon as they return from vacation. But this can be jarring. It can also undo the relaxation you gained during your time off.
Instead, give yourself time to slowly ease back to your normal schedule. For instance, give yourself a day to rest. Then spend the next day unpacking and getting ready for work.
2. Treasure the memories
Often the best part of a fun event is recalling the memories. So, even though the vacation has ended, you can still keep the fun going. Here are some things to do:
Remember the exciting moments of the trip with the people you vacationed with.
Tell others about your adventures.
Put souvenirs in your work space.
Make a scrapbook that includes tickets, pamphlets, and pictures.
3. Look forward to something
Planning your next vacation can also ease the post-vacation blues. But here are some other ways you can add things to look forward to in your post-vacation schedule:
Go on weekend outings.
Engage in a hobby.
Schedule regular social gatherings.
4. Deal with your work stress
People often get so used to it that it doesn’t occur to them to try to reduce their work stress. You might consider talking with human resources or your manager about the pressures you feel. You could also suggest a solution like:
Creating a flexible schedule
Job sharing (splitting your workload with another person)
Telecommuting
5. Plan your vacation wisely
A bit of vacation planning goes a long way. Save some time for relaxation while on your trip, like a day between two guided tours. And keep in mind your return schedule. For example, you might travel home so you have 2 days of time off before returning to your routine.
It also helps to clean and take care of any chores or work before leaving. You can then return to a clean house and a shorter to-do list.
When should you seek help about my mood after a vacation?
If you try to cope with post-vacation blues on your own but still feel depressed after 2 weeks, it might be time to get help.
Another sure sign it may be time to seek help is if your post-vacation depression symptoms get in the way of your daily life. Seek support from a mental health professional if you experience:
Strained relationships
Missed days at work
Failure to meet deadlines
Difficulty completing day-to-day activities (like personal hygiene)
Low self-esteem
There are a few ways to get connected with a mental health professional, including:
Talking with your primary care provider: They can rule out physical causes for mood problems and refer you to a therapist.
Searching therapist databases: Online databases on sites like Psychology Today or the Anxiety and Depression Association of America (ADAA) allow you to search for a therapist based on your location.
Seeking recommendations from loved ones: Ask trusted friends or family members if they can recommend a therapist.
Frequently asked questions
Not all vacations are relaxing. Perhaps you had a packed itinerary, did a lot of traveling, or even crossed time zones. This can leave you feeling jet lagged and in need of rest. Even if you had a relaxing trip, transitioning back into your routines at home can take time. Be gentle with yourself, and give yourself time to get some quality sleep before getting back to work and your usual schedule.
Post-vacation depression can last a few days to a couple of weeks. If you continue to feel depressed after 2 weeks, it’s a good idea to reach out to a mental health professional.
You may be able to prevent post-vacation depression by following the treatment tips above. Try handling house chores and work assignments before you leave for vacation. This can make for a smoother transition when you return home. Similarly, schedule enough time so you can ease back into your routines. This may mean having a quiet, relaxing final day of vacation and then another day at home before you need to get back to work or school.
Not all vacations are relaxing. Perhaps you had a packed itinerary, did a lot of traveling, or even crossed time zones. This can leave you feeling jet lagged and in need of rest. Even if you had a relaxing trip, transitioning back into your routines at home can take time. Be gentle with yourself, and give yourself time to get some quality sleep before getting back to work and your usual schedule.
Post-vacation depression can last a few days to a couple of weeks. If you continue to feel depressed after 2 weeks, it’s a good idea to reach out to a mental health professional.
You may be able to prevent post-vacation depression by following the treatment tips above. Try handling house chores and work assignments before you leave for vacation. This can make for a smoother transition when you return home. Similarly, schedule enough time so you can ease back into your routines. This may mean having a quiet, relaxing final day of vacation and then another day at home before you need to get back to work or school.
The bottom line
Post-vacation depression is feeling sad or down after your vacation is over. You can cope by slowly returning to your normal routine or talking to your manager about work stress.
Sometimes, post-vacation blues may be part of a mental health condition like major depression or an anxiety disorder. Speaking with a mental health professional can help.
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References
Bretones, F. D. (2017). Facing the post-holiday blues. Safety Management.
De Bloom. J., et al. (2012). Vacation (after-) effects on employee health and well-being, and the role of vacation activities, experiences and sleep. Journal of Happiness Studies.
Ernstmeyer, K., et al.. Nursing: Mental health and community concepts. Open Resources for Nursing.
FioRito, T. A., et al. (2020). Creative nostalgia: Social and psychological benefits of scrapbooking. Art Therapy.
Gigantesco, A., et al. (2019). The relationship between satisfaction with life and depression symptoms by gender. Frontiers in Psychiatry.
Gump, B. B., et al. (2021). Vacation’s lingering benefits, but only for those with low stress jobs. Psychology & Health.
Nawijn, J., et al. (2010). Vacationers happier, but most not happier after a holiday. Applied Research in Quality of Life.
TripAdvisor. (2011). U.S. travelers singing the post-vacation blues, reveals TripAdvisor survey.
