Each year, Americans have been taking an average of 17.4 days of PTO off. For many vacationers, going back to work or coming back to your daily routine after a long, rel;axing, break can be an excruciating experience. In this blog, we’ll talk about what “post-vacation depression” is and isn’t - and how you can beat the post-vacation blues once and for all. 

What is post-vacation depression?

Post-vacation depression (also called “post-vacation blues”) are the collections of feelings you get when you’re not looking forward to returning to your daily routine (be it school, work, or home life) after being on vacation or after extended time off. 

If you’re experiencing post-vacation depression or post-vacation blues, you may be feeling these emotions: 

• Sadness – Missing the experiences, freedom, or people from your trip
• Anxiety – Worrying about returning to responsibilities or routines
• Irritability – Feeling easily frustrated or annoyed by everyday tasks
• Fatigue – Low energy or motivation, even after resting on vacation
• Lack of focus – Difficulty concentrating on work or daily activities
• Restlessness – Feeling unsettled or longing for a change
• Disconnection – Feeling emotionally distant from your regular life
• Nostalgia – Longing for the vacation experience or lifestyle
• Unhappiness – A general sense of dissatisfaction with returning to “normal”
• Overwhelm – Feeling burdened by catching up or resuming responsibilities

Is post-vacation depression a legitimate medical condition?‍

‍Post-vacation depression has not been determined to be a medical condition per se - but its symptoms and the emotions you feel are still treatable and valid. The important thing to know about this condition is that the symptoms you’re feeling, and its root causes, are clear-cut and temporary. In most cases, if you implement a good treatment strategy and exercise good coping skills, your situation should improve quickly. 

What causes post-vacation depression?‍

Here are some of the common causes of post-vacation depression: 

• Sudden shift from relaxation to routine
• Unfinished responsibilities
• Loss of freedom and spontaneity
• Contrast effect between vacation and daily life
• Lack of purpose or dissatisfaction with routine
• Jet lag or physical exhaustion
• Emotional withdrawal from vacation experiences
• Financial stress after the trip
• Unrealistic expectations for the vacation
• Loss of novelty and stimulation

Post-Vacation Depression: 5 Coping Strategies To Help You Regain Your Routine

Here are five coping strategies that help you regain your routine and interest in life and daily activities after you begin experiencing post-vacation blues: 

1. Confront the major stressors in your life

Symptoms usually have root causes and post-vacation blues (or depressive symptoms) are no different. It’s important to confront what’s causing the problems in your life - eliminate the major stressors that are the root cause of your post-vacation depression symptoms. 

Here’s a list of the most common stressors that lead to post-vacation blues: 

Stressor	Feeling It Causes	How to Avoid or Eliminate It
A tightly-scheduled vacation without enough time to unwind or disconnect	Mental exhaustion, disappointment	Build in downtime during your vacation; avoid over-planning
Too rapid a transition back to everyday life	Anxiety, irritability, overwhelm	Schedule a buffer day before returning to work or school
Overall dissatisfaction with your “everyday life” including relationships	Sadness, emptiness, restlessness	Reflect on what needs to change; seek therapy or take steps to improve personal fulfillment
A very stressful job or school situation	Dread, hopelessness, lack of motivation	Create a manageable to-do list; consider long-term changes or seek professional support
Lack of self-care in your regular routine; poor work-life balance	Burnout, resentment, fatigue	Incorporate regular self-care practices and set boundaries with work or commitments
Underlying mental health conditions	Depression, mood swings, disconnection	Speak with a mental health professional; maintain ongoing care or therapy

How long does post-vacation blues last?

Post-vacation blues typically hang around for a few days to about a week, but it really depends on the person and their situation. For many, those feelings start to fade as they settle back into their everyday routine. 

If you're still feeling low or unmotivated after two weeks, it might be a sign of something deeper, like depression or burnout, and it could be a good idea to chat with a mental health professional.

Is it normal to be depressed after a vacation?

It's totally normal to experience some sadness after returning from a getaway— especially if it was filled with relaxation, fun, or new adventures. This kind of reaction is pretty common and doesn’t necessarily mean anything is wrong. But if those feelings are really strong or stick around for a while, they might point to some underlying issues with your lifestyle, job, or mental health. Taking some time to reflect or seeking support could really help!

2. Plan activities you enjoy

Planning activities you enjoy is one of the most important things you can do to help you avoid post-vacation depression and regret. You know what you like and what stresses you out so it’s important to put yourself first planning the activities you and your family will get the most out of during your next vacation!

Is postvacation depression real?

Yes, post-vacation depression is real and its symptoms are very common. WHile it’s not classified as a disease or dangerous condition, it can lead to prolonged feelings of sadness, regret, and depression. One good piece of advice is to listen to your body and mind when you have a tough day or if you’re feeling the “blues” . It might be time to contact Telapsychiatry for a quick session with one of our mental health experts. 

How to get over post vacation depression?

By following the suggestions we’ve included in this blog and by regularly seeing a mental health professional, it should go a long way towards helping you avoid feeling the post-vacation blues. Your health and wellness should be a priority so remember to practice proper self-care and self love. 

Here are a few activities you can do practice proper self-care:

• Treat yourself with self respect
• Remember you’re a work in progress. Give yourself patience and time to accomplish the goals you’ve set out for yourself. Everyone is different. 
• Be sure to practice self-hygiene, regularly attend a gym or exercise at least 30 minutes a day, and eat healthy foods
• Surround yourself with positive influences—people who uplift, support, and challenge you to grow.
• Set healthy boundaries in relationships and learn to say no when necessary to protect your peace.

3. Get back to a regular sleep schedule

Your sleep is important and studies have shown that adequate sleep schedules can make all the difference in terms of your mood and productivity throughout your day. 

Here are some signs you’re getting enough sleep: 

• You wake up feeling refreshed and alert without needing multiple alarms.
• Your mood is stable throughout the day, with less irritability or anxiety.
• You’re able to focus and concentrate on tasks without frequent mental fatigue.
• You don’t rely on caffeine or naps to make it through the day.

4. Plan your next vacation

Planning your next vacation ahead of time can take out some of the anxiety associated with doing last-minute vacation bookings and car rentals or just finding out how to get from point a to b. Give yourself permission to plan your vacation ahead of time in a relaxing and calm environment and without the time crunch. You’ll see this may work wonders to prevent your pre-vacation anxiety and/or postr-vacation blues.

How do I prevent post-vacation depression?

• Plan a buffer day: Don’t return to work immediately after your trip. Give yourself at least a day at home to rest, unpack, and mentally transition.
• Incorporate vacation elements into daily life: Bring back a few small habits you enjoyed — like morning walks, reading, or local foods — to keep the vacation mindset alive.
• Stay connected to the experience: Print photos, create a journal, or talk about your trip with friends. Reflecting on the positives helps preserve the joy.
• Set something to look forward to: Whether it's your next weekend outing or a future trip, having a new goal can ease the post-travel letdown.

5. Practice Patience & Gratitude

It’s said that gratitude and patience can help you improve your mood and long-term happiness so it goes to the reason that it will help you overcome your post-vacation blues. 

5 Ways You Can Practice Patients & Gratitude

1. Start a Daily Gratitude Journal

Write down 3 things you're grateful for each day to shift focus from stress to appreciation.

2. Practice Deep Breathing or Meditation

Use mindfulness techniques to stay present and calm when feeling impatient or overwhelmed.

3. Reframe Frustrating Situations

When delays or irritations happen, try to see them as opportunities to grow your patience or learn something new.

4. Express Appreciation to Others

Tell people (friends, family, coworkers) thank you — even for small things. This builds connection and reinforces gratitude.

5. Celebrate Small Wins

Recognize and be thankful for little progress or good moments in your day, rather than waiting for big achievements.

When to seek help

Seek help when you're feeling overwhelmed, stuck, or unable to cope on your own. If your mental, emotional, or physical health is being affected, it's important to reach out. Don't wait for things to get worse—asking for support is a sign of strength, not weakness.

Post-vacation depression treatment includes: 

• Cognitive Behavioral Therapy (CBT)
  Focuses on identifying and changing negative thought patterns and behaviors. It's goal-oriented and teaches practical coping skills.
• Dialectical Behavior Therapy (DBT)
  A form of CBT that incorporates mindfulness and emotional regulation to help manage intense emotions and improve relationships.
• Psychodynamic Therapy
  Explores unconscious patterns and past experiences to understand current emotional struggles and behavior.
• Interpersonal Therapy (IPT)
  Focuses on improving communication and relationships, and resolving interpersonal conflicts contributing to emotional distress.
• Mindfulness-Based Cognitive Therapy (MBCT)
  Combines CBT with mindfulness practices to increase awareness and acceptance of thoughts, often used to prevent depression relapse.
• Solution-Focused Brief Therapy (SFBT)
  A short-term, goal-focused approach that emphasizes solutions and strengths rather than problems.
• Humanistic Therapy (e.g., Person-Centered Therapy)
  Encourages self-exploration and personal growth in a supportive, nonjudgmental environment.

Telapsychiatry Is  Here For You

Accessing mental health care has never been easier or more convenient. Telepsychiatry connects you with licensed professionals through secure video sessions, allowing you to receive support from the comfort of your home. Whether you're managing anxiety, depression, or simply need someone to talk to, help is just a click away.

We're here to support you through your journey toward improved mental well-being. Call us at 888-903-5505 or schedule an appointment online