Post-vacations syndrome: Tips to avoid it on your return to work

22 de September, 2023

Vacations are, par excellence, a time when people can relax, disconnect from work and relieve stress. However, these positive effects associated with vacations don’t always last once they’re over.

Returning to a professional routine can be difficult and some people may experience what is known as post-holiday syndrome. In fact, it’s estimated that 4 out of 10 people experience symptoms of post-vacation depression.

But what does this post-holiday syndrome actually mean? And what can you do to make your return to work less difficult?

What is post-vacation syndrome?

This syndrome refers to a set of signs and symptoms that people may experience when they return to work after a period of vacation. These symptoms can have an impact on professional routine and productivity, but also on day-to-day life and personal relationships.

Some of these symptoms may be

• Stress;
• Anxiety;
• Sadness;
• Irritability;
• General discomfort;
• Lack of focus and ability to concentrate;
• Lack of motivation and interest;
• Difficulty sleeping.

What can you do to prevent these symptoms from appearing?

Adopting some strategies even before you go on vacation can help you minimize any negative effects associated with your return. Some good practices are:

• Plan time to rest: many people fill their vacations with too many plans and activities, which ends up preventing them from really relaxing. Try to reconcile all these occupations with some rest and quiet time.
• Leave the house tidy: this may mean some extra effort before you go on vacation, but the truth is that returning home will be much easier and more carefree if it’s clean and organized.
• Save a transition day or two: in order to make the most of their vacation, many people return home the day before they go back to work. But having at least one transition day – even if it’s to unpack, do household chores or go shopping – is essential to reduce the pressure of getting back into the routine.

When it comes to the work itself, there are also some strategies that can help you:

• Before you go on vacation, delegate tasks: if you leave all your work in abeyance, without delegating tasks to colleagues who can take care of them during your absence, you’re likely to have too much work piled up when you get back (which will maximize your stress levels).
• Don’t schedule meetings for the first day of work: before you go on vacation, try to manage your calendar so that the day you return is as free as possible. That way you can get back to work at your own pace, without too much pressure.
• Accept the number of emails you’ll have to read: having dozens – or even hundreds – of unread emails can be upsetting, in the sense that you may feel like you have to chase the deficit and respond as quickly as possible. Try to counteract this pressure and respond as you are able.

Don’t forget that a harmonious work-life balance is also crucial, especially in the post-holiday period:

• Connect with family and friends: if during the vacations you managed to spend quality time with family and friends, and you recognize that these moments are fundamental to your well-being and happiness, then don’t stop doing so for the rest of the year. Even if you’re working, it’s possible to combine leisure time with the people who are important to you.
• Extend your vacation memories: if you don’t think you’re ready to end your vacation just yet, extend your experience by printing photos, creating albums or writing notes of the good times you had.
• Keep enjoying the good weather outdoors: when people spend more time outdoors, in contact with nature, they tend to improve their mood and reduce stress levels. Even if you’re not on vacation, continue to take advantage of the time off to go to the beach, to walk in the countryside or in a garden in your city, for example.
• Start doing something new: vacations can help people feel refreshed and consider starting a new activity that promotes their personal or professional development. If you think it’s time to learn a language, take a cooking or dance class, start practicing a new sport or meditate, for example, this is the ideal time for new beginnings.

When to seek help?

If you are experiencing the symptoms described above on a more continuous or permanent basis (and not just for a few days after your vacation), consider seeking professional help.

If these signs persist over a longer period of time, it may be an indication that something may not be right with your mental health and a professional will be able to help you deal with the situation.