4 Ways To Fight The ‘Post-Vacation Slump’—By A Psychologist

Most of us, after a vacation, end up feeling a little blue. You’ve just had an incredible time exploring new places and breaking free from routine—only to return home feeling oddly demotivated and restless.

The excitement fades and you might find yourself longing for the adventure you just left behind. This is called the “post-vacation slump,” a psychological response to the sudden shift from novelty back to familiarity. Your brain, which thrives on new and exciting experiences, now struggles to adjust to the routine, which leaves you feeling low.

Why We Experience The Post-Travel Slump

A 2023 study published in Biomedicines explains how “dopamine dysregulation” contributes to mood changes, compulsive behaviors and chronic stress states. Here’s how researchers describe this process:

• Dopamine and the reward system. Dopamine is a neurotransmitter that regulates reward-seeking behavior in the brain. It provides a “dopamine high” when we engage in pleasurable or novel activities (like traveling), reinforcing behaviors that bring excitement and stimulation.
• The shift from pleasure to dopamine dysregulation. While novelty and stimulation initially produce a rewarding dopamine surge, chronic exposure to pleasure-seeking behaviors (or sudden withdrawal from them) can disrupt the brain’s balance. Over time, excessive stimulation can lead to dysregulation of the reward system, making routine activities feel dull in comparison.
• The “dopamine low” or anti-reward state. When dopamine levels drop after an extended period of excitement or pleasure, the brain enters an “anti-reward” state, where normal activities no longer feel as rewarding. This can lead to anhedonia (loss of pleasure), low mood and restlessness—which explains why people often feel low after returning from a trip.
• Chronic stress and the role of dopamine. Researchers also link chronic stress to dopamine depletion, suggesting that prolonged stressful events (like the COVID-19 pandemic) have disrupted people’s reward sensitivity. This further explains why a post-travel slump can feel like an emotional crash—because the brain has adjusted to high stimulation and struggles to regulate dopamine once that stimulation is gone.

While traveling, your brain gets a constant dopamine boost from new experiences and returning home removes that stimulation, leading to a dopamine dip and a sense of emptiness.

The brain takes time to recalibrate to routine activities, which can feel dull in comparison.

By understanding this process, you can take intentional steps to ease the transition. Here are four ways to overcome the post-travel slump.

1. Give Yourself A ‘Transition Day’

Jumping straight into a packed schedule can make the post-travel slump hit even harder. Instead of returning home and immediately resuming work or daily responsibilities, set aside a transition day to help your mind and body adjust.

Here’s how to make the most of it:

• Unpack and reset your space. A cluttered suitcase and scattered belongings can subconsciously add to post-travel stress. Taking time to tidy up and settle in helps create a sense of closure.
• Ease into responsibilities. Instead of diving into emails and meetings, start with light tasks like meal prep, organizing your calendar or setting intentions for the week.
• Reflect and integrate. Take a moment to go through your trip photos, journal about your experiences or share stories with loved ones. Reliving the highlights keeps the positive feelings alive.
• Prioritize rest and hydration. Travel, especially with time zone changes, disrupts your sleep cycle and energy levels. A day of proper rest, movement and hydration helps your body recalibrate.

Research published in The Journal of Early Adolescence studied adolescents’ school transitions, analyzing their emotional and motivational engagement over a school year. The study highlights the importance of considering three phases of transition:

• Preparation for change
• Encountering the new environment
• Adapting to it over time

Much like school transitions, returning from travel involves shifting from an exciting and stimulating environment back to routine life. While not as drastic as major life transitions, this shift can still create a sense of dissonance—a mismatch between expectations and reality.

If the return is too abrupt, the contrast between the high-energy travel experience and everyday responsibilities can feel jarring. A smoother transition, such as incorporating a buffer period to mentally adjust, can help reduce the emotional withdrawal.

2. Reconnect With The Positives Of Home

Another effective strategy to mitigate this post-travel slump is to consciously acknowledge and appreciate the positive aspects of being home.

A 2022 study published in the Journal of Happiness Studies explored the effects of expressing gratitude during the COVID-19 pandemic. Researchers found that practicing gratitude (such as writing about things you’re thankful for) helps reduce stress and negative feelings.

Gratitude can shift your focus to the positive aspects of life, improve coping strategies and reduce negative thinking patterns. People who express gratitude also tend to view challenges in a more manageable way and feel more in control of them.

Instead of focusing on what is missing, try creating a “welcome back list”—a simple exercise where you note what you are looking forward to at home. Highlighting small yet meaningful aspects of daily life can help shift your perspective and bring a sense of anticipation and gratitude.

To further reinforce this positive outlook, engage in gratitude journaling upon your return. Take a few minutes each day to note aspects of home life that you appreciate. This practice encourages positive reframing and keeps your attention on the benefits of being home.

3. Plan A ‘Tourist Day’ In Your Own City

Coming back home does not have to mean settling into monotony. You can start by dedicating a day to rediscovering your surroundings with fresh eyes—and gradually make it a regular practice. Just like you would explore a new destination while traveling, take the opportunity to view your city from a different perspective.

Start by visiting a local landmark you’ve never been to or haven’t appreciated in a while—whether it’s a museum, a historic site or a scenic park. If you typically take the same route to work, switch things up and opt for a scenic drive, a walk through a different neighborhood or even public transport to experience a new side of your city.

You can also engage in activities you would usually reserve for vacations, like booking a night at a hotel for a spontaneous staycation, having a sunset picnic in a park or treating yourself to a long and leisurely meal at a restaurant you’ve been wanting to try. If you’re feeling adventurous, sign up for a local tour, an art class or a nature hike—something that helps you break out of autopilot mode and embrace a sense of exploration.

Sometimes, the best adventures are not in faraway places but right in your backyard. By cultivating a traveler’s mindset at home, you can keep the post-vacation blues at bay and continue finding joy in everyday experiences.

4. Create A Post-Trip Reflection Ritual

Rather than letting your vacation fade into the background of your daily routine, take intentional time to reflect on your experience. This can help extend the joy of your trip and make it feel more integrated into your life, rather than something that just came and went.

Start by journaling about your favorite moments—what made you laugh, the small but beautiful interactions you had or the things that surprised you. Write about how the trip made you feel and any shifts in perspective you experienced.

If writing is not your thing, consider creating a travel scrapbook, a digital photo album or even a video montage of your favorite clips. Revisiting these memories can serve as a mood booster, reminding you of the joy you experienced.

You can also turn this into a meaningful habit by reflecting on how your travels have influenced your goals, routines or mindset. Maybe you discovered a new food you want to learn how to cook, a cultural practice that inspired you or a way of living that you want to incorporate into your daily life. By actively engaging with these reflections, your trip doesn’t just stay in the past—it becomes a meaningful part of who you are moving forward.

Acknowledging The Blues

It’s completely normal to struggle with getting back into the swing of things after a trip. Rather than ignoring these feelings or forcing yourself to immediately snap back into your routine, take a moment to acknowledge them. Recognizing the blues is the first step to mindfully navigating them.

While vacations may end, the sense of wonder they bring doesn’t have to. Instead of seeing travel as an escape from routine, consider it a reminder of how much joy there is in discovering newness and being present. Small shifts—like seeking out new experiences or even just being more mindful of the beauty in the ordinary—can help keep that post-travel spark alive.

Ultimately, the most fulfilling journeys aren’t just about where you go, but how you choose to engage with the world, no matter where you are.

Are you living your life mindfully and noticing the positives in your everyday life? Take this quick science-backed test to find out: Mindful Attention Awareness Scale