The end of summer holidays often brings a familiar sense of dread. As the relaxing days of freedom wind down, many people find themselves struggling with anxiety, depression, and stress about returning to their regular routines. This phenomenon, sometimes called “post-vacation blues” or “back-to-work syndrome,” is more common than you might think—and there are effective ways to manage your mental health after summer holidays.
Understanding the Post-Vacation Mental Health Dip
The transition from holiday mode back to work isn’t just about missing lazy mornings or beach days. It represents a fundamental shift in our mental and emotional state. During holiday, our stress hormones like cortisol naturally decrease, our sleep patterns may improve, and we experience increased levels of happiness-boosting neurotransmitters like serotonin and dopamine.
When we return to work, this chemical balance shifts again. The anticipation of deadlines, meetings, and responsibilities can trigger our stress response even before we walk through the office door. Research shows that it typically takes just three to four days for stress hormones to return to pre-vacation levels, but the psychological adjustment can take much longer.
Common Symptoms of Post-Vacation Mental Health Challenges
The return to normal life after summer holiday can manifest in various ways:
Emotional symptoms include feelings of sadness, anxiety, irritability, or a general sense of emptiness. Many people report feeling like they’re going through the motions without genuine engagement or enthusiasm.
Physical symptoms often mirror those of stress and mild depression: fatigue despite adequate sleep, headaches, changes in appetite, and difficulty concentrating. Some people experience what feels like a “holiday hangover”—a lingering sense of disorientation and lethargy.
Behavioural changes might include procrastination, social withdrawal, increased screen time, or neglecting self-care routines that were maintained during holiday.
The Psychology Behind the Struggle
Several psychological factors contribute to post-vacation mental health difficulties. First, there’s the stark contrast between vacation freedom and work structure. During time off, we often reconnect with our authentic selves, pursue interests we’re passionate about, and operate on our natural rhythms. Returning to rigid schedules and external demands can feel like putting on clothes that no longer fit.
There’s also an element of grief involved. We’re mourning the loss of that relaxed state of being, the connection with loved ones, and the temporary escape from life’s pressures. This grief is real and valid, even if the vacation was just a week long.
Additionally, vacations often provide perspective on our regular lives. Time away can highlight aspects of our work or daily routines that aren’t serving us well, leading to existential questioning that can feel overwhelming when it’s time to return.
Strategies for Protecting Your Mental Health
Plan a gradual re-entry.
Instead of jumping back into full intensity on your first day back, try to ease into your routine. If possible, return from holiday on a weekend to give yourself a buffer day. Start with lighter tasks and gradually increase your workload.
Maintain holiday habits that served you well.
If you exercised more during the holiday, found time for reading, or prioritized sleep, try to incorporate these practices into your regular routine. Even small versions of these activities can help maintain some of the mental health benefits you gained.
Create “micro-vacations” in your daily life.
This might mean taking a 15-minute walk outside during lunch, practicing deep breathing between meetings, or establishing a morning ritual that feels nurturing rather than rushed.
Process your emotions
Journal about your holiday experiences and what you learned about yourself. Acknowledge any sadness or anxiety about returning to work—these feelings are normal and temporary.
Set realistic expectations
Set expectations for your productivity and mood in the first week or two back. Give yourself permission to be less than perfect as you readjust.
When to Seek Professional Support
While post-vacation blues are typically temporary, lasting two to three weeks at most, some situations warrant professional attention. If you’re experiencing persistent sleep disturbances, significant changes in appetite, ongoing feelings of hopelessness, or thoughts of self-harm, it’s important to reach out to a mental health professional.
Sometimes the return from holiday highlights deeper issues with work-life balance, job satisfaction, or underlying depression and anxiety. A therapist can help you distinguish between normal adjustment difficulties and more serious concerns that require intervention.
Building Long-term Resilience
The goal isn’t to eliminate all stress about returning to normal life—some degree of adjustment is natural. Instead, focus on building resilience and creating a life that doesn’t require escaping from quite so intensely.
Consider what your holiday revealed about your values and needs. Can you incorporate more of those elements into your regular life? This might mean negotiating flexible work arrangements, planning regular mini-breaks throughout the year, or making changes to better align your daily life with what truly matters to you.
Remember that taking care of your mental health isn’t selfish—it’s essential. The post-vacation transition is an opportunity to practice self-compassion and implement strategies that will serve you well beyond just the return to work.
Moving Forward with Intention
As you navigate the return to normal life after summer holidays, remember that this transition is temporary. The feelings you’re experiencing are valid, and there are concrete steps you can take to ease the adjustment. By approaching this time with awareness, patience, and intentional self-care, you can minimize the mental health impact and even use this transition as an opportunity for positive change.
The end of holidays doesn’t have to mean the end of well-being. With the right strategies and mindset, you can carry some of that holidays peace and perspective into your everyday life. Your mental health after summer holidays is an important part of your everyday well-being.