How to Stop the ‘Post-Vacation Blues’

During the summer, it can feel like opportunities are endless. Whether you've returned from a beach vacation, mountain retreat, or city escape, spending time away from everyday life can make everything feel lighter and more joyful. But what happens when the magic wears off?

A potential downside of time away is the post-vacation blues—a low mood or sense of deflation that sometimes hits after returning to everyday life.

You're not alone in feeling it. In fact, researchers have studied this very experience. A 2009 meta-analysis published in the Journal of Occupational Health examined whether vacations have lasting effects on well-being. The results showed that vacations do provide a real boost to health and happiness, but those positive effects tend to fade quickly, often within days or weeks of returning to work. The researchers referred to this as the “fade-out effect", meaning that without intentional effort, the uplift from your getaway can be short-lived.

So, how do you protect your mental health and carry that vacation glow with you, even after you've unpacked?

Here are a few strategies, backed by research and experience, to help you beat the post-vacation blues:

1. Practice gratitude. Instead of focusing on what you're missing, take a moment to reflect on the positive experiences you've had. According to the study, one reason vacations boost well-being is the sense of freedom and pleasure they provide—moments that are worth remembering. You can try a vacation journal, where you write down your favorite memories and what made the trip special. This helps extend the psychological benefits of the trip even after it has ended.

2. Create a manageable to-do list. Sometimes it’s the abrupt return to routine that feels overwhelming. Researchers suggest that the stress of returning to full productivity immediately after vacation can undermine the benefits of taking a break. To soften the landing, break your responsibilities into small, manageable tasks. Be realistic, and don’t forget to schedule something enjoyable—even a 15-minute walk or coffee break can help balance out the transition.

3. Stay active and maintain healthy habits. Research also found that physical and psychological recovery during vacations is closely tied to activities such as movement, relaxation, and sleep. Don’t let go of those positive habits just because the vacation is over. If you were walking more, eating better, or sleeping longer, keep those going. Staying physically active (especially in nature) is proven to lift mood and counteract stress.

Final Thoughts:

It’s normal to feel a little down after a vacation ends. After all, vacations are meant to recharge us and break us out of routine. However, as the research shows, those positive feelings don’t have to disappear immediately. By actively reflecting on your experience, easing back into your responsibilities, and maintaining healthy habits, you can extend the benefits of your time away.

de Bloom, J., Kompier, M., Geurts, S., de Weerth, C., Taris, T., & Sonnentag, S. (2009). Do we recover from vacation? Meta-analysis of vacation effects on health and well-being. Journal of occupational health, 51(1), 13–25. https://doi.org/10.1539/joh.k8004