Acclimating to Routine After a Vacation
Summer is picking up - which means vacations/holidays, long beach days, festivals, warm weather, late dinners, plenty of socializing and an urge to go, go, go. Many individuals battle with the “Sunday scaries” on a larger level as they attempt to readjust back to their routines after a break. While there are many things to love about summer and holiday, the transition away from vacation mode can feel overwhelming and stressful, making shifting back into a routine challenging.
While you may feel a sense of relief in returning home safely, there may be some concurrent feelings of grief as life returns back to “normal.”
In this blog, I will cover some signs of post-holiday blues and helpful tips to test out in order to get back into a routine.
What are Some Signs of Post-Vacation Blues?
It is not uncommon to feel a little down or blue following a long weekend or holiday. The signs can look different for everyone.
Some common experiences include:
Stress. Stress about finances, catching up with work, school or relationships, or stress about our abilities to adjust back into our routines.
Anxiety. Feeling an “impending doom” when thinking about diving back into “real life.”
Irritability. This can look like general impatience or low ability to tolerate inconveniences such as traffic, chores, or relationships.
Lack of focus. Difficulty concentrating and focusing at work, in school, or even while recharging at home can be present.
Low motivation. Getting the ball rolling, especially the first few days after a holiday, can be tiring. Starting activities of daily living (doing the dishes, running errands, laundry, paying bills, etc.) may feel more challenging than usual.
Trouble sleeping. Sleep hygiene may suffer while on vacation. It may take up to a week post-holiday for sleep to become regulated again.
Feelings of sadness or emptiness. When returning from a break, one may notice a general feeling of emptiness and/or sadness as they face their daily routines without the “up” feelings that vacation tends to elicit. You may notice yourself scrolling through photos of your leisure time, or looking to book your next trip.
Why can it be Difficult to Adjust after a Vacation?
The desire to feel competent, relative, and autonomous is completely “normal” and essential during times of challenge and change. Each individual has an internal homeostatic mechanism that monitors their needs. If someone is experiencing too much of a good thing, their internal alarms will likely sound and transfer their motivation towards something else to create equilibrium.
Example: Perhaps you have felt stagnant for a period of time and are craving adventure, or might find yourself rearranging your apartment to feel change, control or something new. This is your body and mind reacting to “too much sameness” or monotony, and pushing your motivation towards novelty or refresh. This is all ok to experience!
On the contrary, when people face an abundance of change or a difficult adjustment, they tend to crave comfort, familiarity, and sameness. When a person’s external life is in direct conflict with their inner wants and desires, adjustments can be difficult.
As humans, we all have varying needs that make us unique. Within these needs lies an assortment of levels of motivation. These motivation levels require us to create space for ourselves in order to self-reflect about what we need to cope with these changes.
Tips for Acclimating after Vacation
As you’re transitioning back from leisure time and adjusting to your routine, here are some tips to try:
Take stock of all of the helpful things waiting for you at home. When possible, make sure that you have all of the resources needed for your return. For example, cleaning your house prior to leaving for vacation can alleviate some extra pressure. Additionally, planning for a transition day after vacation to focus on light tasks to prepare for the week ahead can assist in easing back into your day-to-day.
Declutter your time. Adjusting to change can already be a difficult task without a vacation. Try to gently reflect upon what other life events are running in the background and consuming energy. It is ok to prioritize your time!
Focus on structure. Getting adequate sleep, proper nutrition, light exercise and rest are all integral for your body and mind to catch up.
Validate your emotions. It can be easy to become harsh on ourselves when experiencing difficulty adjusting. Remember that the change of pace from a holiday to confronting daily routine can be stressful! As best as you can, try to make room for what comes up without judging yourself for feeling that way. You can say your feelings aloud or write them down as a way to acknowledge them.
Build a ritual. Create an activity upon your return that helps you feel grounded and comforted. For example, a light walk in the morning with your favorite coffee or watering plants.
Reflect on what you learned during your time away. Asking yourself questions such as, “What did I learn about myself?” or “What was it about the activities I engaged in while away that I enjoyed? How can I recreate a similar activity while home?”
Seek support. If you’re noticing that your post-holiday blues are sticking around, reaching out to a trusted friend, partner or family member can be helpful. In some cases, post-holiday blues can uncover deeper struggles that could be addressed with the support of a licensed therapist.
Post-vacation blues can make it tough to return to reality and they can also signal that it’s time to make a change in your day-to-day life. Taking a moment to evaluate your routines, interactions and time can allow you to begin looking for ways to invite in more of what recharges you! It is possible to live for right now in addition to living in anticipation of your next vacation.
