How To Overcome Post-vacation Depression


You may experience post-vacation depression after finishing a holiday trip. Feeling sad after vacation trip is characterized by a general decrease of well-being. It also reduces labor productivity. In general, returning to the normal life, routine work, schools can be a source of distress, disorientation, and discomfort.

However, it may be unpleasant, but you can overcome a post-vacation depression. You need to have some determination, a little perspective, and some personal care to overcome it. Ideas about the lessons you learned on your vacation trip may help you to cope with your depression.

How to overcome post-vacation depression

If you have ever enjoyed traveling to other countries, you are probably familiar with some unexpected moment. Some different and stressful feelings in your daily life. If you want to overcome this depression, read through this article and make yourself stress less.

How To Overcome Post-vacation Depression

Make physical changes to overcome post-vacation depression

1. Adjust your sleep schedule in advance.

Many travelers experience time lag after traveling, especially if they cross one or more time zones. The jet lag can affect sleeping quality on a normal schedule. It can contribute to the feeling of disorientation and depression after the vacation.

  • Get up and go to bed several hours early or later (depending on the place you traveled). Do it for several days before the date you plan to return to work. This will help you to adapt your local time zone again.
  • Try to adjust your usual sleep schedule during the holidays. Keeping your schedule can help make the transition back to your normal life a little easier.
  • Avoid alcohol and caffeine for at least 3 to 4 hours before you go to bed.

2. Do exercises during the holidays. 

Having an exercise routine can help you stay in shape and reduce stress and fatigue while traveling. If you follow that exercise regimen after returning from your trip, your body will have a sense of physical stability. Exercise also releases endorphins, which can help you fight depression.

  • Exercising during the holidays may seem daunting, but with a little planning, it can be very easy to adapt.
  • Wear a pair of sneakers and some clothes to do exercises or wear your bathing suit jump into the pool.

3. Schedule your return trip. 

One of the hardest things is to get back to normal life after a trip. So it’s ideal to give yourself 1 or 2 days to get back to your regular work routine.

  • Adjusting to your daily routine after a fun trip is difficult.
  • If possible, try to return to work on Tuesday. This way you will avoid the hectic nature of Monday.
  • Plan to return to work on Tuesday and be sure to arrive at home on Saturday or Sunday.

Change perspective to overcome post-vacation depression

1. Enjoy the experiences and memories you have. 

In many cases, changing the way you think about something can change the way you feel about it. This type of cognitive change may not happen overnight. But with regular practice, you can improve your mood. Instead of regretting the inevitable return to your daily life, appreciate the experiences.

  • Try to see the pleasant moments of your trip as part of a perpetual succession of new experiences and lasting memories.
  • Be grateful to have had the opportunity to experience your vacation. Remember that many people can not afford to travel or have other factors of life that limit them.

2. Introduce things of your trip in your everyday lives. 

You can’t travel the world every week, but you can incorporate into your home life some things that you enjoyed. If you enjoyed the cuisine on your trip, pause to learn how to cook dishes of that culture when you are at home. If you love listening and speaking a foreign language, commit to learning a new language or culture classes at your local university.

  • By incorporating things of your journey into your home life, you can keep alive the excitement and sense of discovery wherever you live.
  • Taking back elements of your trip can also help you grow as a person and expand your sense of identity and culture.
  • Just be sure to be respectful of the cultural things you take back. Since appropriating certain cultural elements is considered offensive in many societies.

3. Re-evaluate your life. 

If you realize that you are sorrowful and dissatisfied with life, when you return home, perhaps not only that you miss the holidays. Vacations are fun because they offer a break from the monotony and familiarity of life, but you may want to consider making changes to make you feel happier if you feel sad about being at home or work. Doing so could help you see the good things in your life and eliminate the things that make you unhappy, like your job or your current neighborhood.

  • Date at least three days before committing yourself to some great decision in life. You may see that your life is not so horrible after getting used to the routine.
  • Do not rush to make any significant changes in your life, but use the time after your vacation to reflect on what elements of your life you would like to change.
  • Think about whether you feel challenged or appreciated in your current job. You can also think about whether you feel comfortable and comfortable in your current neighborhood, home or apartment.
  • Talk to family and close friends before making any important decisions. Even if a reevaluation of your life leads you to realize how happy you feel in your current situation, you will have had a great epiphany that could make you feel more comfortable.
  • Talk to your doctor, too. You may be suffering from depression, which can affect your ability to adapt to changes in life.

3. Get back to normal life to overcome post-vacation depression

1. Take home reminders while you travel. 

Some studies suggest that taking home reminders while traveling can help reduce the feeling of being in a new and different environment. This can help ease the transition back to your normal routine when you return from your trip. Even small, easy-to-carry things (such as a picture of your family, your favorite pillow or blanket, or something you often use, such as a coffee mug) can help reduce the feeling of being away from home and your loved ones.

2. Know what awaits you when you return.

For many people, going back to work is part stressful especially after being absent. However, one way to reduce stress when you return to work is to contact a co-worker before you return to work. Your colleague can inform you about a change or let you know about something you might have forgotten, which will make the transition back to your workplace a bit less stressful than going without knowing anything about those issues.

  • While it’s nice to keep in touch with co-workers, you don’t have to worry about what happens at work all the time on vacation.
  • Try to avoid contacting your co-workers until just before you leave home. That way, you can enjoy your vacation time and also have a quick update to start planning.

3. Bring a holiday souvenir to your workplace. 

If you are concerned that you may have difficulty adjusting to returning to work, school or just being at home in general, having a close memory could make that transition a bit easier. Memories can evoke the moment of fun you had, and studies have shown that imagining being back in fun and relaxing place is often enough to relieve stress and anxiety after returning from a great trip.

If you have an office, decorate your desk or wall with some pictures of your trip. You can also bring small table status or a calendar with photos of your vacation.

If you do not have your desk or office, try to bring something you can use for work. Even if there is a strict dress code, you could avoid it a bit. Instead, you can wear a bracelet or necklace that reminds you of your trip.

4. Start planning your next vacation as soon as you return.

Having another vacation on the horizon can help you adapt to being back at school or working. It may be psychologically disturbing to be back in your old routine, but knowing that there is something very amusing in the future will brighten your day and give you something to look forward to.

  • If possible, immediately schedule your vacation time. Just the act of spending time for the following holidays is an act that states that you will have free time again.
  • Anytime you feel depressed, think of the fun things you would like to do on your next trip. You can even start to learn about the things you would like to see and do in your spare time (do not do it at work, but you could get in trouble).

Tips to overcome post-vacation depression

  1. Children and teens may find it harder to adjust after a long and enjoyable vacation, especially if school hours begin immediately after the trip.
  2. Make sure you have plenty of time to go home and resume your routine before you need to go back to school.
  3. Always allow yourself extra time for your return trip. If you drive, you could find a massive influx of vehicles, and there could be delays or changes in scheduling flights and travel by bus or train.

Keep in mind:

  1. Don’t forget that not everyone will be sympathetic to your post-vacation depression. It could lead to bothering or complaining to some friends, family or colleagues, even if your feelings are very real and valid.
  2. Do not retaliate with other people in your home or at work if you feel frustrated returning to work after a good vacation. They did not deserve it and did not have the benefits of your free time.
  3. Often post-vaccination depression usually occurs when at work the person has suffered or suffers mobbing. The best thing, in this case, is to tackle that problem in time.