Understanding and Overcoming Post-Holiday Blues
6 September 2024
Returning to everyday life after a holiday can leave many feeling a sense of sadness and longing commonly referred to as the “post-holiday blues.” This phenomenon, while often viewed as a fleeting emotion, represents a genuine psychological state that can significantly impact overall mood.
What are Post-Holiday Blues?
Post-holiday blues can manifest in several ways, including:
- Physical Symptoms: Lethargy, disrupted sleep, and increased stress.
- Emotional Symptoms: Sadness, frustration, agitation, anger, and feelings of dissatisfaction.
- Mental Symptoms: Lack of motivation, distractions, and difficulties in concentration.
According to chartered psychologist Dr. Mark Rackley, while it is normal to experience such feelings after a trip, symptoms persisting for two weeks or more should prompt consultation with a healthcare professional.
What Causes Post-Holiday Blues?
The anticipation of a holiday comes hand in hand with high expectations. When these expectations are met or exceeded, returning to the grind can feel deeply disappointing. Our brains compare the thrill of travel with the routine of daily life, resulting in feelings of loss or letdown. Moreover, the time and effort invested in planning a trip often lead to jubilant experiences which make the post-return adjustment more challenging.
The Neuroscience Behind Post-Holiday Blues
During a holiday, the brain experiences a surge of dopamine, often called the “feel-good” neurotransmitter, due to the pleasure derived from new experiences and relaxation. Conversely, the abrupt return to routine can trigger a drastic decrease in dopamine levels, leading to dissatisfaction and sadness. Insufficient dopamine can also manifest through changes in mood, sleep patterns, and memory.
Additionally, holidays disrupt normal routines, which can lead to irregular sleep and dietary patterns as well as varied physical activity levels. This disruption can greatly affect individuals, particularly those who thrive on structure. Hence, adapting back to a regimented schedule may feel overwhelming, exacerbating feelings of gloom.
Strategies to Combat Post-Holiday Blues
While the post-holiday blues are commonplace, numerous science-backed strategies can aid in easing this challenging transition.
1. Transition Slowly Back to Reality
A sudden shift from holiday vibes to full work mode can be intensely overwhelming. To mitigate this, consider gradually increasing your workload over the course of several days. This gentle transition allows for effective stress management and mental adjustment. If feasible, taking an extra day or two to decompress before returning to work can also be beneficial.
2. Plan Micro-Adventures
Engaging in small breaks or “micro-adventures” can stimulate dopamine release and introduce excitement into your life. Schedule enjoyable activities during your first few weeks back from holiday to help fend off feelings of post-holiday doom.
3. Integrate Holiday Joy into Daily Life
Your time away can serve as a reminder of healthier work/life balance needs. Attempt to incorporate enjoyable elements from your trip into your routine; for example, take daily walks, schedule massages, or explore the cuisine you enjoyed while traveling. These actions can help sustain a positive mood by associating daily life with joyful memories.
4. Foster Connections
Maintaining connections with those you spent time with during your holiday can help mitigate feelings of isolation. Whether through video calls, sharing pictures, or planning future meet-ups, keeping in touch extends those social benefits into everyday life.
5. Prioritise Sleep and Nutrition
Restoring a regular sleep schedule and focusing on nutrition can help combat post-holiday blues. Prioritise getting back to your original timezone swiftly and plan balanced meals to stabilize energy levels and overall mood.
6. Embrace Mindfulness and Gratitude
Practices such as gratitude exercises can shift your focus from what you miss to what you’ve experienced, promoting a better mindset. Mindfulness, through meditation or deep breathing, can also alleviate anxiety and enhance mood.
The post-holiday blues are a typical response to change, and understanding this can help alleviate their impact. By employing these strategies, you can hope for a smoother transition back into daily life, keeping the holiday spirit alive long after returning home.
