After a vacation, whether it’s a quick weekend getaway to the lake or two weeks backpacking across Europe, you’d expect to return home feeling restored and maybe even ready to tackle your to-do list with new energy. But for some, the opposite happens: instead of feeling optimistic about everyday life, your inbox feels overwhelming, your routine feels more exhausting than usual, and you’re already thinking about your next big trip.
If this sounds familiar, you’re not alone. The post-vacation blues are real—and surprisingly common. “Reorienting back to reality after a vacation can be challenging,” says Kara Lissy, a psychotherapist who specializes in managing stress and burnout. “Even if you were relaxed and stress-free on your trip, the visual and audio cues of your every-day habits and patterns can subconsciously remind you of how stressed you were before you left.”
Tiffany Green, a trauma-informed therapist based in Chicago, notes that this emotional whiplash usually has a deeper psychological root. “Vacation blues can stem from cognitive dissonance,” she says. “You may understand the importance of returning to work and your routine, but at the same time, you might crave the rest, spontaneity, and joy you felt while away. That inner tug-of-war can leave you feeling emotionally stuck.”
But here’s the truth: feeling a little down after a vacation doesn’t mean something’s wrong with you, and it doesn’t mean your trip wasn’t restorative or restful enough. The contrast between the pace of vacation and everyday life is jarring, and what matters is how you ease yourself through the transition. Mental health professionals agree that with a few intentional shifts, it is possible to carry some of that post-trip clarity and inspiration into your everyday routine. Here are a few therapist-backed tips and tricks to help you reconnect, recalibrate, and bring a little of that vacation calm back with you, even after your suitcase is already unpacked.
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Build in a Buffer Day
“One way to ease the transition back to daily life is by building a buffer and taking a day or two at home after your trip to unwind and regroup,” Green says. “This extra time can help reduce stress and make the shift back into your post-vacation life feel less abrupt.” Jumping straight back into work after vacation may be a ticket to burnout. Even just one extra day to unpack, do laundry, or sleep in can soften the shock on your brain and body.
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Bring a Piece of Vacation Home With You
Both Green and Lissy agree that bringing a piece of your vacation back home can help reintegrate you back into your real life. “I often recommend that my clients bring home a small memento from their trip to help carry the sense of relaxation and inspiration into their daily lives,” Green says. She suggests placing a photo from the trip on your desk as a visual reminder, or carrying around a small souvenir. Lissy even recommends creating small “bite-sized” parts of your vacation at home, like looking up a recipe from a dish you had and cooking the meal in your own kitchen.
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Do Something New in Your Own Town
Sometimes what we miss is the feeling of exploring something new. “Humans crave novelty, but we don’t always need to take a flight to get it,” Lissy says. She suggests small things like trying a new restaurant, visiting a neighborhood you’ve never explored, or finding a new walking route. Even small changes can help trigger that same exploratory feeling your brain felt on vacation.
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Set Small, Actionable Goals for Yourself
“It might feel daunting to completely throw yourself into preparing for a workweek,” Lissy says, which is why she recommends setting a few small goals when you get back from vacation rather than diving right into tasks. “Try focusing on one or two attainable goals, like getting to bed at a reasonable time or doing one load of laundry.”
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Pay Attention to How You're Really Feeling
If the blues don’t lift after a few days, or if you return from vacation just as exhausted as you left, it could be signaling a deeper issue. “If someone comes back still feeling physically and emotionally drained, it may be a sign of burnout or even symptoms of depression,” Green says. That may be your cue to seek extra support and reevaluate your workload or stress management tools.
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If Money and Time Permit, Plan Your Next Getaway
Whether it’s a big trip or a simple weekend escape, scheduling downtime before you’re burned out helps make self-care a priority instead of an afterthought. Looking forward to your next getaway can actually boost your mood.
“Having something to look forward to creates a sense of anticipation, which can increase motivation and improve your outlook,” Green says. And Lissy agrees. “The best time to plan your next vacation is when you are calm, centered, and relaxed—not when you are already at the point of burnout and exhaustion,” she says. So book that next vacation ASAP, even if you’ve just returned from one.
