Post-holiday blues are a real emotional dip many experience after a fulfilling trip. Here are some small, effective ways to reclaim your spark after travel before your next trip out.
So, you’ve just come back from an amazing trip. The views? Breathtaking. The food? Incredible. The memories? Priceless. You’ve got your dream vacation ticked off.
But now, you’re back home, staring at your unpacked suitcase, scrolling endlessly through the photos and feeling… kind of empty. Oh wait, let’s not forget the full inbox of emails waiting to be read! The dread of this doubles the stress and sadness.
If this sounds familiar, you may have experienced post-holiday blues – that strange sadness that creeps in after a great holiday. The good news? You’re not alone, and there are ways to shake these blues off.
Why Do the Post-Holiday Blues Happen
Holidays give us a break from routine. Travelling to a foreign country, experiencing a different culture, and tasting food that your taste buds have never encountered before – ahh… these offer excitement and new experiences.
Coming back to reality – endless emails, tiring chores, and the same old daily grind can feel like a harsh contrast. Once the joy from the trip evaporates, the post-holiday blues start to set in.
Here’s why:
The Dopamine Crash
Travel fills your days with new sights, sounds, and flavours, feeding your brain with a constant stream of dopamine (the “feel-good” chemical). Dopamine regulates the brain’s reward-seeking behaviour.
From the thrill of planning to finally exploring the unfamiliar destination, the high dopamine levels amplify your happiness. When reality hits as you return home, the excitement fades. The sudden drop in dopamine leaves the brain in an “anti-reward” system, making normal routines seem dull. This also leaves you feeling drained and unmotivated.
Back to Reality Shock
During a trip, you are free from responsibilities. That feels great, right? The idealised expectation of a vacation, such as freedom and joy, can clash with reality when you return. The moment you get home, you’re hit with laundry, bills, and work deadlines. The sudden shift can feel overwhelming.
Disrupted Routine
Your sleep cycle, eating habits, and daily schedule are likely thrown off during the trip, especially when travelling to countries with different time zones. Adjusting back to routine can leave you feeling physically and mentally off balance, especially if you also have jet lag to deal with. If you struggle to get a proper shuteye next time, consider melatonin.
How You May Feel
Post-holiday blues may last up to two weeks after returning from a great holiday. Some individuals may experience symptoms such as:
- Feeling nostalgic
- Feeling restless and anxious
- Increased irritability
- General discomfort
- Difficulty sleeping
- Lack of energy
- Fatigue
- Difficulty concentrating
- Persistent sadness
You Can Beat the Blues
Fortunately, you don’t have to let the post-trip slump linger. Here are several ways to get back on track:
Ease back into reality
Try to give yourself a buffer day before jumping back into work. An abrupt return to demanding tasks at work can be mentally taxing, further amplifying the psychological discomfort. Give yourself time to unpack and mentally transition gradually.
Also, remember to avoid scheduling too many tasks immediately – breaking down workload into smaller, manageable tasks can make you feel less overwhelmed. Prioritising the more critical tasks first can help you cope better too!
Plan your next adventure
One of the best ways to fight post-vacation blues is to start planning your next trip—big or small. It can be as simple as a weekend getaway to give you something to look forward to.
Stay connected to your trip

Share stories with your friends or coworkers, sort your travel photos into albums, or even journal down your experience. Reminiscing about the good memories can keep the excitement alive.
If you have a creative bent, you can paint, draw, or create a video montage of your favourite clips from the trip.
Give yourself a mini “vacation” at home
Find ways to break the monotony. You can try a new restaurant in town, decorate your house with the souvenirs you bought, or even play music while recreating the dish from your trip. Injecting novelty into your daily routine can help soften the contrast between travel and routine.
Focus on what you have
While holidays are amazing, home has its perks too. It may be your comfy bed, the cosy sofa in the living room where you can snuggle with your partner, or even your favourite coffee spot to start your morning. Shifting your perspective to appreciate the things around you can help. Find joy beyond your suitcase!
Get moving and stay active
Exercise can boost your mood as it increases your brain’s level of “happy hormones” – the dopamine and serotonin. Going for a short walk at the park can make a huge difference.
If you prefer something with a bit more zen, try yoga or meditation to practise mindfulness. The calming effects are restorative for your mental health.
It’s Actually Not That Bad
Post-vacation blues are totally normal. We’ve all felt it. Don’t let the blues ruin the afterglow of your amazing trip!
Instead of letting the post-holiday slump take over, use this time to start thinking about your next holiday destination.
So, where to next?
External References
- Post-Vacation Blues: How to Avoid or Overcome Them. Healthline. Updated: 19 August 2020. https://www.healthline.com/health/post-vacation-blues
- 4 Ways to Fight The ‘Post-Vacation Slump’ – By A Psychologist. Forbes. Updated: 19 March 2025. https://www.forbes.com/sites/traversmark/2025/03/19/4-ways-to-fight-the-post-vacation-slump-by-a-psychologist/
- Is post-vacation depression real? What the research says. Medical News Today. Updated: 11 October 2022. https://www.medicalnewstoday.com/articles/post-vacation-depression
- Staring blankly at your screen? You probably have post-holiday blues. The Straits Times. Updated: 6 February 2025. https://www.straitstimes.com/opinion/staring-blankly-at-your-screen-you-probably-have-post-holiday-blues