How to Beat the Post Vacation Blues

We’ve all been there—coming home from a blissful, relaxing vacation only to feel like reality hits hard. You go from lounging on sandy beaches without a care in the world to dealing with a jam packed inbox, piles of laundry, and your normal day to day responsibilities, and it can feel like a total drag. Feeling this way is so incredibly common it has a name: the post vacation blues.

But here’s the thing: coming back to everyday life doesn’t have to be a complete bummer. With some simple strategies, you can ease into your routine while keeping that post-vacation glow alive. Here are some suggestions to make the transition smoother—and maybe even enjoyable!

An important disclaimer: This article is for informational and educational purposes only and does not substitute for or constitute medical advice. If you think you’re suffering from significant post vacation depression, please reach out to a mental health professional for help

Understanding the Post Vacation Blues: What’s Going On?

That post travel slump? Yep, it’s real and it’s a common psychological response to going from vacation mode back to the daily grind. You’re not imagining it—it’s an actual thing.

Why do we sometimes feel sad or depressed after returning from vacation? First, the contrast between the freedom and relaxation of your trip and the demands of regular life can be pretty jarring. On vacation, you get to escape responsibilities, and then suddenly, you’re back to work emails, deadlines, responsibilities, and routines. Add in the fact that vacations always feel too short, at least they do for me, and you’re left wishing for more carefree days.

And let’s not forget about the disruption to your routine. While that break is refreshing during the trip, getting back into your regular habits can be tough, leaving you feeling a little off balance.

But here’s the good news: knowing why you’re experiencing the post travel blues is the first step to managing it. By understanding what’s going on, you can prepare for it and use some smart strategies to ease back into life without losing that vacation vibe.

Plan for Your Return: A Smoother Transition Starts Before You Leave

Here’s a game-changer to help combat post vacation blues: do some planning for your return before you leave for your trip.

Plan your meals: Nobody wants to come back to an empty fridge. Before you leave for your trip, consider stocking up on pre-prepped meals or schedule a grocery delivery or meal kit delivery for when you return. Meal planning takes the stress out of the first few days back and keeps you from resorting to takeout every night.

Give yourself a buffer day: Instead of rolling back into town late on Sunday and heading straight to work Monday morning, try to get home a day or two before you have to jump back into things. This gives you time to unpack, unwind, and mentally prepare before diving back into the daily grind.

Ease into work: If possible, keep your first day back at work light. Clear your schedule of any major meetings or deadlines and use that day to catch up on emails and get back up to speed. Start with some easy tasks to help you ease into the workday without feeling overwhelmed.

Have something to look forward to: Post travel blues often hit hardest when it feels like the fun is over. Keep the excitement going by planning something small—a coffee with a friend, a fun workout class, or even just a cozy night in with your favorite book. Having something on the horizon can make the transition much easier.

Reclaim Your Routine: Small Steps to Slide Back Into Life

Transitioning from vacation mode back to your everyday life doesn’t have to be a harsh reality check. In fact, taking small steps to ease yourself back in can make all the difference.

Ease into your routine: Don’t jump back into everything at full speed. Start slow—if you normally hit the gym hard every morning, maybe start with a light walk or some stretching. Give yourself a little grace as you get back into your rhythm.

Prioritize sleep: Don’t fall into the trap of staying up late catching up on Netflix (we’ve all been there!). A consistent sleep schedule is your secret weapon to feeling good post-vacation. Try to stick to regular bed and wake times to help your body and mind readjust.

Organize your space: Coming home to a cluttered space can feel overwhelming. As soon as you’re back, tackle the suitcase, do the laundry, and tidy up. A clean, calm space will help make the transition back to reality feel less chaotic.

The goal here is to gently slide back into your routine, keeping stress levels low and those vacation vibes alive.

Prioritize Self-Care: Bring a Little Vacation Home With You

Just because the trip is over doesn’t mean the relaxation has to be. The self-care habits that made you feel amazing on vacation? Keep them going!

Recreate vacation moments: Start by identifying the self-care habits or experiences that made you feel tranquil and relaxed on your trip. Did you love starting your mornings with yoga by the beach or sneaking in a nap after lunch? Incorporate these little moments into your regular life. Sure, you might not be able to spend an hour every morning doing yoga on the beach, but a 15-minute stretch session in your living room or a quick afternoon recharge can work wonders.

Eat like you’re still on vacation: Did you indulge in fresh, local foods while you were away? Why not keep those healthy habits going? Adding those fresh fruits or new dishes into your routine helps keep that vacation mindset alive.

It’s all about blending your vacation into everyday life so you can keep that sense of calm and happiness long after you’ve unpacked.

Unpack and Unwind: Create a Calm Space

Once you’re home, creating a peaceful environment is key to holding onto those vacation vibes.

Unpack right away: I know, it’s tempting to leave your suitcase sitting there for days (been there, done that; was a bad idea), but trust me, unpacking right away helps mentally shift you back into your routine. Plus, an organized space just feels better.

Recreate vacation moments at home: Did you have a favorite song or playlist you listened to while on vacation? Play it while you’re making dinner. Or maybe recreate a meal you loved from your trip. These little reminders help bring a bit of that vacation back with you.

And don’t forget to schedule some downtime. Just like on vacation, making time to relax—whether that’s a bath, a book, or just lounging—will help keep you from feeling too overwhelmed as you ease back into reality.

Revisit Vacation Memories: Use Nostalgia as a Boost

One of the best ways to keep post vacation blues at bay is by revisiting your travel memories. Photos, souvenirs, and journals can instantly transport you back to those happy moments, giving you a quick hit of joy.

Flip through your photos: Whether it’s on your phone or in an album, spend a few minutes each day looking at your favorite moments from the trip. It’s a great way to reflect on the experience and relive those happy feelings.

Incorporate vacation-themed elements into your routine: Loved a dish or a cocktail you tried while traveling? Make it at home. Did you try a new activity you loved? Why not keep it going? These small touches bring the best parts of your vacation into your daily life.

Dedicate a space in your home to travel memories: maybe a photo wall or a special spot for your souvenirs. Personally, I love collecting refrigerator magnets from every place I visit, so every time I walk into my kitchen, I get a little reminder of all the amazing places I’ve been.

Plan Your Next Adventure: Keep the Excitement Alive

The best way to beat the post trip blues? Start planning your next trip! Studies show that the anticipation of travel can be just as exciting as the trip itself. Personally, I enjoy planning a trip just as much as I enjoy taking it!

Start a bucket list: Dream big and jot down the places you want to visit next. Whether it’s a tropical beach or a bustling city, having future trips in mind gives you something to look forward to.

Mini-getaways: If a big trip isn’t in the cards right now, plan a weekend getaway or even a day trip. Even a short escape can keep that spirit of adventure alive and help break up the routine.

Share your travel dreams: Talk about your travel plans with friends or family—it not only builds excitement but also gives you something to bond over. Plus, it makes those dreams feel more real!

Final Thoughts

The post vacation blues are real, but they don’t have to bring you down. With conscious strategies like planning ahead for your return, keeping up with self-care, and planning your next adventure, you can hold onto that travel joy long after you’ve returned home.

Have you ever dealt with post trip blues? Got any additional advice to share? Drop it in the comments—I’d love to hear your tips!

And don’t forget to check out my other travel tips to keep that wanderlust alive!