Mental Wellness Month: How to cope with post-vacation blues

We're all too familiar with the feeling that hits us every Sunday evening, the dread of the upcoming Monday. While Monday blues are a weekly occurrence, the discomfort we feel after returning from a vacation and resuming work can be overwhelming.

A marketing professional, Karan Mehra took off for three weeks during December, and experienced anxiety about returning to work. "I was hiking in Himachal Pradesh, and it was so peaceful. After a busy quarter at work, I was finally able to disconnect and rejuvenate, but the thought of returning to the city and to my life was making me anxious."

With the end of the holiday season, many of us are struggling with the inevitable, going back to our monotonous lives. "Coming back from a vacation and re-adjusting to your life can be harder than you think. Post-vacation or post-holiday blues is the feeling of unhappiness and helplessness one feels after returning from a vacation," shares Mehek Rohira, therapist at The Mood Space.

What are the signs?
After resuming work, Mehra found himself zoning out of meetings, and struggling to meet deadlines. "During the first few days, I felt as if I had lost all interest, and wasn't able to focus. It was frustrating because I am not someone who misses deadlines, or forgets tasks."

What we usually dismiss as laziness or procrastination can have a real and significant impact on our lives. "Some of the typical signs include difficulty in concentrating, irritability, decreased productivity, disinterest in activities, increased fatigue, and changes in eating and sleeping patterns. One may also find themselves daydreaming about their vacation, constantly looking at pictures of their vacation, or planning their next vacation. These behaviours usually impact one's performance when returning to work or academics," explains Rohira.

Why does it happen?
When asked how a short break can influence us so deeply, Rohira clarifies, "When one is on vacation, the person's mind and body get used to another place, another routine. The mind and body take time to re-adjust and re-integrate into the routine of their daily lives."

The sudden drop in the pleasurable experiences one indulges in can leave one feeling disengaged. "Vacations are accompanied by periods of rest and relaxation, or adrenaline rushes, depending on the type of vacation one prefers. The positive effects often disappear within the first week of returning to work due to the pressure to get back to one's daily routine. Having to return to work, school and the daily grind can be a source of distress and discomfort for the mind and body," concludes Rohira.

How long does it last?
While there is no hard and fast rule for how long post-vacation blues last, the average time it takes to re-adjust to one's daily routine is around one week to two weeks. However, the longer one stays on holiday, the longer it takes to get re-oriented to one's daily routine.

10 ways to cope with post-vacation blues
While there is no one-size fits all approach to cope with post-vacation blues, Rohira shares 10 tips to help you re-adjust to your regular life.

1. Acceptance
The first step to solving an issue is to accept that this is a real phenomenon. Acknowledge the feelings that come up for you and remember to validate your experiences.

2. Give yourself time to adjust
Allow a few days between returning from a vacation and resuming work or academics. This will give you that shoulder period to re-align yourself.

3. Ease into your schedule
If you expect to pick up right where you left - and at the same pace, you might be setting yourself up for a fall. Slowly pick up the pace instead of immediately rushing into your old schedule.

4. Document your trip
Photographs and videos are not just for the sake of social media, but also serve a purpose of recording memories. Try to make a virtual album or a physical scrapbook. Capturing these memories provides emotional comfort during this period.

5. Physical reminders
While you may have returned from your dream destination, you can always bring back a souvenir from your vacation to your workstation. This can motivate you during your periods of disinterest in work.

6. Set aside time
Block out chunks of time where you are not working and not checking emails. This will allow time for you to rest and recharge.

7. Focus on self-care and what is important to you
Plan activities that you enjoy, such as reading a book, spending time with family, or catching up on your favourite TV series.

8. Identify what triggers you to slip into the blues
Triggers could be something in your personal life or professional life, or simply scrolling through social media and seeing others vacationing.

9. Be mindful
It is recommended to practise deep breathing and mindfulness techniques. These can help with the triggers and bring you back to the present moment.

10. Seek help if it continues
If the signs continue for longer than expected, make sure to reach out to a professional for support. These could be signs of an underlying condition.

Also Read: Top travel trends to watch out for in 2023