Ever feel down after coming back from vacation? You're not alone! In this episode, Dr. Monica Johnson dives into the science behind post-vacation sadness, exploring why that 'back to reality' feeling hits so hard. Learn about dopamine highs, harsh re-entries, lost anticipation joy, and social media comparisons. Plus, get practical tips on how to ease back into life and keep that vacation vibe alive. Tune in to understand your feelings and find ways to beat the post-vacation blues.
Ever feel down after coming back from vacation? You're not alone! In this episode, Dr. Monica Johnson dives into the science behind post-vacation sadness, exploring why that 'back to reality' feeling hits so hard.
Transcript: https://savvy-psychologist.simplecast.com/episodes/the-post-vacation-blues-understanding-and-overcoming-the-letdown/transcript
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Let’s set the scene: You were just living your best life. Waking up naturally with the sun (not to the screech of your 7:00 AM alarm), sipping drinks with little umbrellas in them, posting selfies that radiated peace and filtered sunlight. You even forgot your email password for a minute, and baby — that’s what we call healing.
But now? You’re back. Your suitcase is still half-unpacked, your inbox has 97 unread messages, and your soul feels like it got left behind at the resort. Suddenly, you’re crying in the Target checkout line because you saw a tropical-scented candle and it reminded you of the beach. What is that?
Let me tell you what it is: post-vacation sadness. And yes, it’s a real thing, and with summer upon us vacations are surely on the agenda. So, let’s be ready.
Welcome back to Savvy Psychologist, I'm your host, Dr. Monica Johnson. Every week on this show, I'll help you face life's challenges with evidence-based approaches, a sympathetic ear, and zero judgment.
Let’s get into why post vacation sadness can happen.
When you’re on vacation, your brain gets a steady stream of dopamine, that feel-good neurotransmitter that lights up when you experience new things. According to research, novelty and pleasure activate the reward system in your brain — and vacations are basically dopamine festivals. New sights, new foods, new routines? That’s like a rave for your neurons.
Coming back home? Not so much. Your brain is like, “Where are the sunsets and beachside sangrias, ma’am?” The sudden dip in stimulation leads to a drop in dopamine — and that, my friend, can leave you feeling tired, irritable, and low-key questioning your whole life.
You just went from freedom to deadlines. From hammocks to traffic. From poolside to pointless meetings. That transition is abrupt and research shows that sudden shifts in environment (especially going from leisure to obligation) can be emotionally jarring. It’s like your brain was on a gentle sailboat and someone shoved you off into a cold office cubicle. No wonder your nervous system is protesting.
Psychological research shows that anticipating a vacation can actually bring as much happiness as the vacation itself. You were riding high off the countdown, the outfit planning, the dreaming of tropical breezes.
Now? You’re anticipating… your next dental appointment.
That drop in positive anticipation can feel like a crash — because it is one. You went from "fun countdown vibes" to “wait, what am I even looking forward to anymore?” That emotional vacuum hurts.
Here’s the kicker: You probably posted some gorgeous vacation pics. You felt amazing, and everyone commented with “Yassss!” and fire emojis. But now you’re scrolling and seeing other people’s vacations and your cubicle walls are starting to close in.
Research shows that social media comparison can amplify dissatisfaction and sadness, especially when we’re already emotionally vulnerable. That post-vacation emotional dip makes you extra susceptible to the “Why is everyone living better than me?” spiral.
Let’s get deep for a second. Sometimes, a vacation gives you a taste of the life you want. Time freedom. Slower mornings. Feeling present. Laughing more. Not rushing from task to task like a productivity robot.
And then you come back, and you realize how far your daily life feels from that. That gap can trigger what psychologists call existential dissonance, the discomfort of living in a way that doesn’t align with your values or dreams.
It’s not just that you’re sad your trip is over. You’re wondering, “Why can’t life always feel like that?” That’s a sacred question. And it deserves real answers that will take time and reflection. It’s important to create and maintain space to ponder these.
So now that I’ve validated your sadness, let’s talk about what to do with it.
It doesn’t have to be another vacation. It could be brunch, a spa day, a movie night with your favorite people. Science says anticipation can create joy. So give your brain something to look forward to, even if it’s just French toast sticks and gossip with your besties on a Sunday.
No, your apartment isn’t a beach resort. But you can light a coconut candle, play that “Vacation Vibes” playlist, and make a fancy drink on a Tuesday night. Sensory memory is real and it can help your nervous system re-access that joy in small, comforting ways. Imagination isn’t only for children. You can’t convince me that the right lighting, candles, and a hot bubble bath isn’t the same as me sitting in a hot tub somewhere.
Ask yourself: What did I feel on vacation that I want more of in daily life? Maybe it was rest, spontaneity, connection, or slowness. Then, and here’s the key: find tiny ways to weave that into your real life.For example, I love slow mornings, but that didn’t go well with my night owl nature. I started going to bed at a more reasonable time in the evening and now I wake up an hour earlier so that I can have a leisurely transition into my day. It has made a world of difference. Small changes, big impact.
Do not I repeat, DO NOT book 44 meetings the day after you return. Your brain needs a buffer. Block off time to ease in. Schedule admin work, clean your space, hydrate, and give yourself some grace. It’s okay if you’re moving a little slower. In fact, I always end my time away 1-2 days earlier than when I need to return to work. I always need at least a day to adjust to being back home.
You don’t need to become a gym rat. Just go for a walk, stretch, or dance around your kitchen. Movement helps your body regulate stress and mood. It’s like a reset button for your nervous system. I always schedule a less intense exercise class like Pilates or Yoga when I return from vacation before returning to my regular more high intensity workouts.
You can miss vacation and still be grateful for your life. Feeling sad doesn’t mean you’re ungrateful — it means you’re human. Let both be true: “I’m thankful and I’m sad.” That’s emotional maturity, baby. Talk to your friends, therapist, or your journal about these feelings. Set intentions and plan things to look forward to as I discussed earlier.
Even if it’s a someday plan, let yourself imagine. Dreaming about future trips can activate hope and positive emotion. Whether it’s a girls’ trip, a solo retreat, or a camping adventure — let your imagination roam. I’ve been scheming on a way to travel to New Zealand first class for years now. I simply can’t imagine being on a plane for 24+ hours in economy. At a minimum, I need to get the extra legroom of economy plus! A woman can dream. I’ve been squirreling away my pennies for it while simultaneously doing other things that bring my joy in the short term.
My final word on this topic and this part’s important. If your post-vacation sadness lingers for more than two weeks, or starts feeling like hopelessness, disconnection, or deep emotional numbness that could be a sign of something more serious, like depression. Reach out. Therapists exist for exactly this kind of emotional stuff and we won’t judge you or think that you’re silly. We get it and we’re here to help.
What is a great vacation you’ve gone on recently? Have you been to New Zealand and do you have any suggestions? Let me know! You can contact me via Instagram @kindmindpsych or via my email at psychologist@quickanddirtytips.com.
The Savvy Psychologist is a Quick and Dirty Tips podcast. It's audio engineered by Steve Riekeberg. Holly Hutchings is our Director of Podcasts. Our Podcast and Advertising Operations Specialist is Morgan Christiansen. And Nathaniel Hoopes is our Marketing contractor. Follow Savvy Psychologist on Apple Podcasts, Spotify, or wherever you listen to podcasts. That's all for this episode of Savvy Psychologist. Thanks for listening! I'll see you next week.