The Psychology Behind Post-Vacation Depression: Why Returning to Normalcy Feels So Hard

You’ve just returned from an exciting and refreshing vacation— maybe you spent a week immersed in the ancient wonders of Rome, or wandered through the bustling metropolis of New York City. The trip was everything you hoped for– and yet, as you unpack your suitcase, you find yourself carrying an unexpected weight: the post-vacation depression.

Why do we often feel low after such high-energy, joyful experiences? Shouldn’t vacations leave us rejuvenated and motivated to tackle life’s challenges with fresh enthusiasm? In this article, we’ll explore the phenomenon of post-vacation depression, uncover the psychological mechanisms behind it, and share practical strategies to help you bounce back.

What is Post-Vacation Depression?

While not a clinically recognized condition, post-vacation depression describes the sense of sadness and lack of motivation many people feel after returning from a trip. First introduced as a concept in the 1950s, its symptoms can vary from person to person but commonly include:

• A lack of motivation

• Increased irritability

• A sense of unease or discomfort

• Nostalgia for the vacation

• Persistent fatigue and sadness

Understanding post-vacation depression requires looking at the psychological mechanisms that underlie it, such as the role of hedonic adaptation and the brain's dopamine system.

The Psychological Mechanisms Behind the Blues

Hedonic adaptation, or the "hedonic treadmill," refers to the human tendency to return to a baseline level of happiness after experiencing positive or negative events. This phenomenon is intricately linked to the brain’s dopamine system. Dopamine, the neurotransmitter responsible for pleasure and reward, spikes during exciting or novel experiences—such as vacations—fueling the euphoric highs we associate with them. However, as these experiences become familiar or conclude, dopamine levels naturally drop, and our happiness recalibrates to its baseline.

This can be demonstrated on a graph, as can be seen above. Before a vacation, you’re at your baseline happiness level. As the vacation begins, dopamine-driven joy causes your happiness to spike upward, creating a sharp peak on the graph. Each day on the trip reinforces this elevated state, especially as new sights, activities, and social connections provide consistent dopamine boosts.

However, as soon as the vacation ends, the graph sharply declines. The excitement dissipates, dopamine levels return to their usual state, and the contrast between vacation highs and daily routine lows causes a temporary dip below your baseline—representing post-vacation blues. For example, after a week of exploring vibrant New York City, returning to work or school can feel especially mundane, amplifying the gap in perceived happiness.

While the post-vacation dip in happiness can feel overwhelming, it is important to remember that this effect is not long-lasting. Thanks to the brain's adaptive mechanisms, we eventually return to our baseline happiness level, as seen in the graph. 

Coping Strategies to Bounce Back

Though we know that these feelings are generally not long lasting, there are measures we can take to help ease this transition towards mundanity:

1. Gradual Re-entry: Recognize that it’s normal to feel sluggish and unmotivated after returning from vacation. Instead of expecting yourself to bounce back immediately, ease back into routines instead of diving in all at once. This could look like scheduling break times or time to process your experiences.

2. Relive Positive Memories: Memories are timeless treasures of the heart. Create a photo album or journal about the vacation to revisit the good times, rather than lamenting the bygone days.

3. Reconnect with Social Networks: Sometimes, the post-vacation blues can stem from loneliness, as you transition from being surrounded by friends and family to spending more time alone. To help bridge this social gap, try arranging casual meetups with loved ones.

4. Set New Goals: Channel the vacation high into planning your next adventure or tackling a personal project. It’s easy to feel as if you’ve lost momentum after a fun and stimulating trip, but setting new, achievable goals can help reignite your motivation. 

5. Practice Gratitude and Mindfulness: Reflect on the positive aspects of both your vacation and home life. Mindfulness practices such as journaling and meditation can help with both physical and mental symptoms of the post-vacation blues.

Numerous studies show that vacations reduce stress, and boost well-being. But the blues and feelings of sadness after some time away from home is a universal experience, no matter how long or fulfilling the vacation was. While these feelings may be temporary, they eventually fade as we readjust to routine, illustrating the resilience of our emotional state over time.

Reference list

Corporate Finance Institute. (n.d.). Hedonic Treadmill. [online] Available at: https://corporatefinanceinstitute.com/resources/career-map/sell-side/capital-markets/hedonic-treadmill/ [Accessed 25 Nov. 2024].

Reference listCollins, J. (2024). Is Post Vacation Depression Real? [online] Clear Behavioral Health. Available at: https://clearbehavioralhealth.com/post-vacation-depression/ [Accessed 25 Nov. 2024].

www.medicalnewstoday.com. (2022). Post-vacation depression: Is it real? Prevention, how to cope. [online] Available at: https://www.medicalnewstoday.com/articles/post-vacation-depression [Accessed 25 Nov. 2024].