Post-vacation depression is a period of sadness or low mood that occurs after taking time away.
While post-vacation depression mirrors depressive disorders in some ways, it isn’t an official mental health condition. It’s not as severe and long-lasting as a condition like major depressive disorder (MDD).
You can ease the transition back to work by practicing gratitude, scheduling time off, and getting support from a therapist.
Most people think of vacation as something that can support their mental health. And in many ways, it can. Having the opportunity to unplug, explore somewhere new, and make memories with loved ones can be a pleasant distraction from the stressors of daily life.
However, there’s a lesser-known aspect of vacation that can also impact your mental health. The term “post-vacation depression” refers to the dip in mood that many people experience once vacation is over. It’s not an officially recognized mental health condition, but your feelings are valid.
If you’re feeling depressed after vacation, you deserve support. These insights can also help you extend the health and well-being benefits of vacation [1] once you’re back home.
Symptoms of post-vacation blues
As you settle back into your post-vacation routine, you might find yourself feeling nostalgic and reminiscing about your time away. But post-vacation depression is different. It’s characterized by a temporary period of sadness or low mood after coming back from a vacation.
While temporary, post-vacation depression can lead to:
Crying and sadness
Feeling empty
Trouble sleeping
Appetite changes
Fatigue
Irritability
Difficulty with focus and concentration
Loss of motivation
Wanting to spend time alone
Post-vacation depression vs. depressive disorders
Post-vacation depression symptoms can mirror those of other depressive disorders. However, it’s important to remember that post-vacation depression isn't a clinical diagnosis or condition.
To be diagnosed with major depressive disorder, a person’s symptoms must persist for at least two weeks [2], and they must experience significant impairment. With post-vacation depression, symptoms typically resolve in a shorter timeframe and aren’t severe enough to impact functioning.
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What causes depression after vacation?
We don’t yet fully understand why returning from a vacation can lead to depression. However, a 2012 study [1] revealed some factors that may play a role.
These factors include:
The health and wellness benefits of taking a vacation dissipate rather quickly once a person returns home. So the transition away from feeling very relaxed and rested might feel very abrupt or jarring. This might help explain the emotional “crash” that occurs right after vacation.
If a vacation isn’t long enough for you to fully recharge, going right back to the same work stressors can worsen preexisting burnout or fatigue. Returning to your usual workload without an adequate rest period may make you feel depressed.
Certain types of vacations appear to provide greater mental health benefits than others. According to the study, pleasure derived from “relaxation, savoring, and control” seems to provide longer-lasting relief. People can achieve those benefits in different ways. What matters most is finding vacation activities that provide meaningful stress relief for you.
Moving forward from post-travel blues
If you find yourself dealing with some post-travel blues, know that you’re not alone.
These tips can help you start feeling better when you’re back home:
Plan for the transition. Transitioning back to work after vacation can create emotional whiplash. So, if possible, try to give yourself a day or two at home before you head back to work. Of course, this might not work for everyone and may depend on your employer’s time-off policies. But having a buffer between vacation and your usual schedule can make the transition a little easier.
Tackle your to-do list before you leave. Coming home to a mountain of chores can make your reentry into regular life more stressful. So, if you can, tackle important tasks before you leave. For example, tidy up your house, do some laundry, and catch up on paperwork.
Schedule regular time off. Some people can only take a vacation once per year. But you don’t have to schedule long stretches of time away or travel far from home to give yourself a break. Sometimes, even just taking an afternoon off once a month — or whatever interval works for you — can give you something to look forward to.
Practice gratitude. If there’s a stark contrast between how you feel on vacation and in everyday life, you might adopt a “grass-is-always-greener” mentality. In other words, you might find yourself longing for a version of reality that feels inaccessible at home. In those moments, it may help to start a gratitude practice. Taking stock of all the big and small things that you’re grateful for has shown to help keep depression at bay [3].
Ask for help. Post-vacation depression isn’t a clinical mental health condition. This is because it typically fails to meet the duration and intensity criteria for depressive disorders. However, if you’ve been home from vacation for longer than two weeks and your depression is making it hard to function at home, work, or school, don’t hesitate to ask for help. A therapist can provide an evaluation and determine whether your depression is the result of post-vacation blues or an underlying mental health concern.
Maybe you realize how relaxed, present, and joyful you felt on vacation compared to how pressured, rushed, or disconnected you feel in daily life. That difference can highlight unmet needs rather than just missing the trip itself. You can use this as information to try to integrate more joy and relaxation into your everyday life.
Ashley Ayala, LMFT
Clinical reviewer
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Vacation is a time to relax, unwind, and take a break from daily life. But for some people, coming home and reverting to “business as usual” can be a difficult transition.
Post-vacation depression, while not an official diagnosis, happens when someone experiences a brief decline in mood after taking time away. If your post-vacation depression doesn’t improve with time and makes it hard to function, it may be helpful to meet with a mental health professional.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Vacation (after-) effects on employee health and well-being, and the role of vacation activities, experiences and sleep https://link.springer.com/article/10.1007/s10902-012-9345-3#Sec33
- Depression https://medlineplus.gov/depression.html#:~:text=How%20is%20depression%20diagnosed?,or%20a%20mental%20health%20provider.
- The effects of gratitude interventions: a systematic review and meta-analysis https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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