Back to Life, Back to Reality: How to Combat Vacation Blues
After a refreshing vacation, there’s that inevitable moment—often toward the end of the trip—when the reality of returning to daily life starts creeping in. I know it well, and it’s part of why I am so behind in writing this blog. I’ve been experiencing vacation blues for the past week since returning from my wedding anniversary camping trip, and I am trying to be proactive about not experiencing it again when I take one more trip to visit my bestie next month. While these trips are filled with rest and joy, there’s always that lingering thought: “What will I face when I get back?”
Turns out, I’m not alone. When I recently shared that I was experiencing vacation blues, many of you filled my comments with similar stories and feelings. I even received a few messages asking how to overcome this feeling/ keep it at bay. Hence this blog! Many of my clients have shared that they begin dreading the end of their vacations, thinking of all the tasks waiting for them when they return. Worse, returning to reality often feels like a fast track to burnout, undoing all the rest they just enjoyed. So, how can we beat the vacation blues and avoid that post-vacation slump? We break it down into smaller parts and address each part. So let's do it together:
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Have you ever felt a cloud hanging over you as your vacation wraps up? Thinking of all the work, household duties, or personal commitments waiting back home can turn those final days of vacation into a stressful time. Rather than enjoying the last moments of relaxation, we end up preoccupied with what’s ahead. We’re on our phones checking emails, venting to our travel partner about what’s to come, and likely texting our sitters back home about our returning travel plans. Sound familiar? Well here’s what I suggest instead.
Stay Present & Practice Gratitude: While still on vacation, try your best to be present. Take in the last few sites, scroll through the photos you took, and jot down your favorite moments in your phone’s notes app. Bonus points if you can frame these as gratitude statements. Being present is our superpower to intruding thoughts, and gratitude helps to maintain positive vibes.
Plan Something to Look Forward to: Now, if planning is more of your jam and you must plan something to feel prepped and in control, focus on planning a small joyful treat for when you return home or begin planning your next trip. Your small treat could be as simple as ordering takeout from your favorite restaurant, scheduling a quiet evening, or even lining up a fun activity you do the day after your return. Both approaches are small rewards that give you something to look forward to and help smooth the transition back to reality.
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For many of us, the pace of life doesn’t slow down just because we’ve been away for a few days, and jumping back into work or life at full speed can be exhausting. To combat this, first and foremost
Keep your to-do list realistic: Prioritize what matters and leave room for breaks and downtime. Your list should only have three essential items you aim to accomplish daily. Everything else is a bonus.
Block off time to prep and plan: Put time in your calendar on your first day back to catch up, check emails, and ease into tasks rather than immediately filling your day with meetings, appointments, or deadlines.
Rely & Focus on easing back into routines: Don’t embark on major events in your personal life right after a trip. This is not the time to deep clean your home, host a family function, or try out a new recipe in that first week back. Stick to the usual and the mundane. You can slowly add more items if you can maintain that without feeling overwhelmed. Give yourself the space to reflect on your trip and bring that sense of calm back into your routine.
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Society has conditioned us, especially ambitious women, to feel like we need to be constantly "on"—managing work, home, and everything in between. But here’s the truth: Taking a break is not selfish. It’s necessary.
Time off allows us to recharge and come back stronger, more focused, and more creative. It’s an essential part of maintaining productivity and mental well-being. The next time guilt creeps in, remind yourself that rest is just as important as productivity, if not more so. You are allowed to rest, and you deserve it. Questioning your intrusive thoughts is a helpful tool, as well as speaking affirmations to yourself. Below are my go-to's when feelings of guilt creep into my brain:
Who told you that? ( usually, you’re the only one bad-mouthing you)
You deserve a break and time to recharge
Rest is productive
You are already worthy and doing enough
I love and accept myself
I release negative self-talk
I am compassionate and kind to myself
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A recent Pew Research study highlighted something many of us already feel: Working husbands in the U.S. have more leisure time than working wives, especially among those with children. As women, we tend to carry the weight of household responsibilities, career demands, and family care, leaving little time for ourselves. That’s the mental load I’m always talking about.
This imbalance can contribute to burnout and an overwhelming sense of never getting an actual break. We deserve just as much downtime as our male counterparts. We need to claim, protect, and embrace it without guilt. Vacation is one step toward restoring that balance and reminding ourselves that we deserve to breathe. Now the best way we can ensure we’re increasing moments of leisure in our lives is to:
Create and stick to boundaries: boundaries are healthy and needed. Burnout is a direct reaction to boundaries constantly being disregarded.
Delegate as much as possible: You have a network and relationships for a reason. Ask for help and let folks take things off your plate.
Take time for yourself: Taking time for yourself doesn’t always need to be long, and it doesn’t need to be expensive. It can be as simple as journaling for 10 minutes, walking, showering/ taking a bath, or popping in your favorite playlist/audiobook/podcast. Bottom line: take your time!
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At Savvy Sloth Strategies, we live by the slow and steady mantra. That doesn’t mean we don’t get things done—it means we move at a pace that feels right for us. Vacations, time off, and breaks are crucial parts of maintaining that balance. They remind us that life isn’t about rushing from one task to the next, but about moving with intention, appreciating the journey, and taking care of ourselves along the way.
So, if you’re battling vacation blues, try to live by this philosophy. Give yourself time to adjust, reflect, and bring that sense of relaxation into your everyday life. Your well-being matters, and when you return to work or home life, it’s important to ease in at your own pace. Here are a few ways you can do this:
Slow down: Walk slower, eat slower, or put your makeup on slower. You don’t have to go total sloth, but a slight adjustment can do wonders for your nervous system. Take your time with things and set a pace for yourself that feels right.
Don’t rush back into things at someone else’s timeline. With solid communication and firm boundaries, you can set expectations for when you’ll get things done. Most people will understand and respect that, and what’s crazier is that most deadlines are suggestions that folks are recommending.
Negotiate timelines: With a simple “How firm is this deadline? What wiggle room do I have on this date?” you can gain some space and time.
Vacation Blues Are Normal, But They Don’t Have to Consume You
The vacation blues are real, but they don’t have to take over. By planning, easing back into your routine, and giving yourself permission to take breaks without guilt, you can keep burnout at bay and embrace the balance that time off brings.
Do you struggle with the post-vacation slump? If so, have you tried any of these tips? I’d love to hear how you manage it in the comments! And if you need more tips on finding balance in your life, follow us on Instagram for ongoing insights and support.
