How to Overcome Post-Vacation Depression

Signs of Post-Vacation Depression

There’s more to depression than extreme sadness, and some depression symptoms might not be that obvious. Understanding the difference between depression vs. sadness is crucial, especially when dealing with post-vacation feelings that might seem overwhelming. With post-vacation depression, the symptoms can often be attributed to simply a lack of motivation after you travel. However, there are other depressive symptoms that you might not be aware of. Here are a few of them:

• Irritability
• Too much or too little sleep
• Eating too much or too little
• Isolation
• Lack of energy
• Fatigue (even after returning from vacation)
• Anxiety
• Lack of focus
• Mild insomnia

Causes of Post-Vacation Depression

Post-vacation depression can stem from a variety of factors, and understanding its root causes is an essential step in managing it effectively. It’s important to recognize that depression after vacation is not uncommon and can be a natural response to the significant shift from relaxation and enjoyment back to daily responsibilities. Here are some common causes to consider:

• Sudden transition: The abrupt shift from the freedom and relaxation of vacation to the structured routine of work or daily life can be jarring. The stark contrast between leisure and responsibility can trigger feelings of unease.
• Emotional attachment: Vacations often create cherished memories and experiences. Saying goodbye to these moments can be emotionally challenging, leading to a sense of loss or sadness.
• Pressure to perform: There might be a perceived pressure to immediately catch up on work or household tasks after returning, which can be overwhelming and contribute to post-vacation blues.
• Lifestyle discrepancy: Vacation sometimes allows for indulgence and escape from daily responsibilities. Returning to a routine that feels less exciting or fulfilling can be disheartening.

Understanding these potential causes can help you navigate post-vacation depression more effectively. Remember that it’s a common experience, and with the right strategies and support, you can ease the transition and focus on the positive aspects of your life.

How to Prevent & Overcome Post-Vacation Depression

Healthy habits are much harder to create than they are to keep. Creating new habits is challenging because these new habits have to resonate for them to gain momentum and can quickly fall flat if they are not met with positive reinforcement. That’s why it’s so important to dabble with a few different healthy habits to see what works for us and makes it into our daily routine.

These tips from our therapists about post-vacation habits can help you keep post-vacation depression at bay.

Tidy up before leaving for vacation

Before you leave for your vacation, spend some time tidying up and completing household chores. Returning to a clean and organized home can significantly reduce stress and negative feelings, making the post-vacation adjustment period more manageable. 

Take an extra day off for transition

Take an extra day off work, or come back a day early to start readjusting into your everyday life. This is a great time to tackle tasks like unpacking, cleaning, and grocery shopping which will help you feel more prepared for the week ahead. It will also give you dedicated time you need to transition from vacation mode

Block time for catch-up

If possible, block an hour of your first day back to work on your calendar. Use this time at the start of your day to catch up on emails and to focus on your top priorities for the day or week ahead. This allows you to ease back into regular life at work without getting overwhelmed

Prepare your work clothes 

Set out your work clothes before unpacking to avoid the post-vacation clothing explosion. This simple act of preparation ensures you have one less thing to worry about as you transition back into your work life, helping maintain a sense of order and readiness. 

Defer unpacking

Resist the urge to unpack immediately. Instead, wait until you have the time and energy to do it properly. This approach prevents the task from becoming overwhelming and allows you to extend the vacation experience a little longer, easing back into your normal routine at a more comfortable pace. 

Pack lunch and work bag in advance

Pack your lunch and work bag the night before so that you can just grab and go in the morning — you may feel more tired than usual the day after a trip. It’s about minimizing the number of decisions and tasks you need to handle in the morning, allowing for a more relaxed start to your day.

Go to bed early

Prioritizing rest by going to bed early or as soon as possible if you’re returning late is crucial for mental and physical recovery, especially after the disruption of travel. Adequate sleep helps reset your sleep pattern and prepares you for the return to your regular activities. It’s an essential step in overcoming jet lag and ensuring that you’re well-rested and ready to tackle the challenges of resuming your daily life with energy and a positive mindset. 

Develop a motivational mantra

Creating a personal mantra such as “I’m smart, talented, physically appealing, and motivated” can be a powerful tool for maintaining a positive outlook. This practice can help anchor you during moments of doubt or when the holiday blues threaten to take hold. A personal mantra serves as a reminder of your worth and capabilities, offering a source of strength and motivation as you navigate the transition back to your regular routine. 

Engage with your community

Put some community-oriented plans on the calendar (giving you something to look forward to). Whether it’s meeting up with friends or family, you can use this time to talk to your loved ones about the amazing vacation experience you just had and reminisce on the positive memories, which can help you maintain a sense of gratitude and connection.

Incorporate mindfulness into your routine

Integrating mindfulness practices into your daily routine, whether through meditation, deep breathing exercises, or simply being present in the moment, can cultivate a sense of peace and contentment. These practices teach you to observe your thoughts and feelings without judgment, allowing you to detach from the hustle and stress of daily responsibilities gently. 

Create a daily routine

A daily routine that includes mindfulness practices and other natural remedies for depression can significantly enhance your mental well-being, especially in the transition period after a vacation. Setting aside time for mindfulness exercises, such as meditation or deep breathing, either at the start of your day or as a way to wind down in the evening, can help center your thoughts and emotions. This practice allows you to begin or end your day with a sense of calm and presence, making it easier to tackle the challenges that lie ahead with a clear mind and a grounded perspective. 

Allow yourself to feel sad

It’s natural to feel a sense of sadness or loss when a much-anticipated vacation comes to an end. Allowing yourself to acknowledge and grieve this transition is crucial for emotional health. Recognize that it’s okay to feel this way and that grieving the end of a relaxing break doesn’t mean you’re ungrateful for the experience. Instead, it’s a part of processing the transition back to your everyday life. Giving yourself space to feel these emotions can help you move through them more effectively and find joy in your return to routine. 

Reevaluate your path and passions

Returning from vacation can provide a fresh perspective on your daily activities, making it an ideal time to reassess whether your work or studies align with your passions. If you find that your current path doesn’t bring you fulfillment, consider exploring new opportunities that better match your interests and aspirations. Pursuing your passion can significantly enhance your overall happiness and satisfaction, making the return from vacation less daunting and more of an opportunity for growth. 

Seek advice

Seeking out and learning from individuals who have successfully navigated post-vacation depression can offer valuable insights and strategies for managing your own feelings. Observe how colleagues and peers balance the demands of daily life with the need for rest and rejuvenation. This can inspire you to adopt similar healthy coping mechanisms, helping you overcome the blues and embrace the rhythm of everyday life.

Since there are so many people that struggle adjusting after a vacation you can rest easy knowing you’re not alone and there are ways to manage feelings of depression and anxiety. That said, not all coping mechanisms are created equal. Focus on avoiding behaviors that only temporarily alleviate depression, since they can lead to an escalation of symptoms down the line. Instead, focus on creating functional habits that can be positively reinforced and maintained in your daily routine.

Regaining Control of Your Symptoms

Regaining control can be achieved in a variety of different ways, but we have to work hard to center our efforts around our thoughts, feelings, and behaviors rather than other people, places, or things. We don’t have much power over external items (triggers and stressors around us), but shifting our energy to an internal focus gives us the highest chance for success.

Examples of external focus:

• Trying too hard to get other people out of their own depressive symptoms (focusing more on other people’s symptoms rather than our own, to our detriment)
• Blaming work for being the reason behind our post-vacation depression
• Allowing other people to contribute to our post-vacation depression
• Comparing ourselves to others and feeling even more defeated
• Letting the world determine our value rather than us feeling more in control over our everyday life

Ways to shift over to an internal focus:

• Challenging thoughts that get us “stuck”— instead, consider what is within our power to change and what is out of our control
• Allowing ourselves time to work through gut reactions
• Making decisions with an objective viewpoint – look for facts rather than focusing on assumptions
• Planning ahead to prepare for triggers
• Building our internal locus of control by learning from challenging moments, applying the knowledge going forward, and rewarding ourselves when we succeed

Most importantly, know that you can always access professional help if you are finding yourself paralyzed by negative coping mechanisms or if you are struggling to find ways to positively and successfully manage your post-vacation depression.

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The good news is that getting access to professional therapy while traveling has never been easier as a result of a new Talkspace partnership with Kimpton Hotels & Restaurants. Beginning this February 2022, Kimpton will be rolling out mental health services to 4,000+ employees across the country and offering a discount on the first month of a Talkspace plan to all of its guests.

Kimpton will also be providing 1,000 free therapy sessions to guests — to be redeemed on a first come basis. The Kimpton x Talkspace partnership is the first of its kind to bring meaningful and accessible mental health support to hospitality employees, who have been front line workers throughout the pandemic, as well as to travelers managing everyday stresses on the road.

For more information about the Kimpton x Talkspace partnership, please visit kimptonhotels.com/talkspace, and follow along on social @kimpton and @talkspace for more.