Content

• To step
• Part 1 of 3: Making physical changes
• Part 2 of 3: Changing your perspective
• Part 3 of 3: Re-adjusting to your normal life
• Tips
• Warnings

Many people who have been on vacation or have traveled feel a bit depressed afterwards, a phenomenon also known as vacation dip. This condition is characterized by a general decline in well-being and productivity after a satisfying vacation. Returning to the routine of work, school and daily life in general can become a source of distress, disorientation and discomfort. However, as unpleasant as it can be, the holiday dip can be overcome with a little determination, perspective, some insight into lessons learned over the holidays, and a little self-care.

To step

Part 1 of 3: Making physical changes

1. Adjust your sleep schedule in advance. Many travelers experience jet lag after traveling, especially if the journey crosses one or more time zones. Jet lag can affect your ability to sleep on your regular schedule, and that lack of sleep quality and / or amount can contribute to a disoriented and depressed feeling that your vacation is over.
   • Try to get used to your own time zone by getting up a few hours earlier or (depending on which way you are traveling) and going to bed a few days before you go home.
   • If possible, try to stick to your usual sleep schedule at home while on vacation. Sticking to your sleep schedule can make the transition to your normal life a little easier.
   • Avoid all alcohol and caffeine at least three to four hours before going to bed.
2. Exercise while on vacation. An exercise routine that you can stick to while on the go can keep you in shape and reduce stress and fatigue. If you stick to the training schedule until after you return from your trip, your body will begin to feel a sense of physical stability. In addition, exercising releases endorphins, which can also help fight depression.
   • Exercising while traveling can seem a bit tricky, but with a little planning, it's very easy to do.
   • Bring sneakers and sports clothes, or put on your bathing suit and swim a few laps in the pool.
3. On your return trip, plan a few days to acclimatize. The hardest thing when you come back from a trip is going back to your normal work / school routine. However, if you give yourself a day or two to get used to your normal routine, you can make that transition easier.
   • Even if you haven't traversed time zones, it can be difficult to adjust to your daily routine after the fun and spontaneity of a vacation.
   • If possible, try to return to work on a Tuesday. That way you can skip the hectic pace of a Monday, and your working week only lasts four days.
   • If you plan to return to work on a Tuesday, make sure you are back home no later than the Saturday or Sunday before that.

Part 2 of 3: Changing your perspective

1. Enjoy the experiences and memories you have. In many cases, the way you think about something can also change how you feel about it. This type of cognitive shift doesn't just happen, but with regular practice, you can change your state of mind so that you appreciate the experiences you've had, instead of feeling sad about the inevitable return to your everyday life.
   • Try to see the pleasurable moments of your journey as part of a lifetime of new experiences and lasting memories.
   • Be grateful that you had the opportunity to experience a vacation. Remember, many people cannot afford to travel or are limited by other factors in their lives.
2. Introduce elements of your journey into your daily life. While you may not be able to travel the world every week, you can incorporate some of the things you have enjoyed into your regular life. If you really enjoyed the cuisine on your trip, learn to cook dishes from that culture at home. If you loved hearing and speaking a foreign language, take a course in that language or take culture lessons at a folk university.
   • Incorporating elements of your journey into your home can keep the excitement and sense of discovery alive wherever you live.
   • Bringing elements of your journey with you can also help you grow as a person and expand your sense of identity and culture.
   • Just make sure you treat the cultural elements you bring with respect, such as adopting certain elements from a culture, is considered offensive in many societies.
3. Think about your life again. If you find yourself really unhappy and dissatisfied when you get back home, it might not just be the vacation you're missing. Vacations are fun because they provide a break from the boredom and familiarity of life, but if you are unhappy at work or at home, you may need to make changes to feel more comfortable. This allows you to better see the good things in your life and change those things that make you unhappy, such as your job or your current environment.
   • Give yourself at least three days before making big life-changing decisions. You may not find your daily life so awful after you get back into your routine.
   • Don't make rash decisions that will change your life, but use the time after a vacation to think about what elements of your life you would like to change.
   • Ask yourself if you are being challenged or appreciated in your current job. You can also consider whether you feel comfortable and "at home" in your current apartment, house or neighborhood.
   • Talk to friends and family before making big decisions. Even if re-analyzing your life leads to the insight that you are happy with your current situation, you will still have had a great revelation that can make you feel more satisfied.
   • Also talk to your doctor. You may be suffering from depression, which can affect your ability to adapt to changes in life.

Part 3 of 3: Re-adjusting to your normal life

1. Bring things that remind you of home on the road. Some studies suggest that taking mementos of your home with you when you travel can help you feel less like you are in a new and different environment. This can make it easier to return to your normal routine once you get home. Even small, easy-to-carry items, such as a picture of your family, your favorite blanket or pillow, or some other item you use often (such as a coffee cup), can help you feel less away from home and / or to be away from your loved ones.
2. Know what to expect when you return. For many people, part of the inconvenience of having to go back to work is the stress that comes their way after being away. However, one way to reduce stress when you return is to contact an employee a day or two before returning to work. Your coworker can update you on changes and what you may have missed, making returning to your workplace a little less stressful than if you were not aware of those issues.
   • While it is good to keep in touch with colleagues, it is also not good to worry about what is happening at work all the time while on vacation.
   • Try to avoid contacting colleagues until just before you go home. That way, you'll be able to enjoy your time away while still getting a quick update to plan ahead.
3. Take a souvenir from the vacation back to your workplace. If you're worried you're going to have a hard time adjusting to work, school, or being at home in general, keep a souvenir with you to make that transition a little easier. Souvenirs can remind you of the good time you had, and studies have shown that imagining yourself back in a nice, relaxed place is often enough to relieve stress and anxiety after returning from a long vacation.
   • If you have an office, decorate your desk and / or a wall with some photos from your trip. You can also bring a few statues for your desk, or a calendar with photos from your vacation.
   • If you don't have your own office or desk, see if you can bring something back to take with you to work. Even with a strict dress code, you may be able to get away with wearing a bracelet or necklace that reminds you of your trip.
4. Start planning your next vacation as soon as you get back home. With another vacation on the horizon, even if it's still far away, you can more easily adapt to work / school. It can be mentally tough to get back into your old routine, but knowing you're going to do something just as fun in the future will brighten up your day and give you something to look forward to.
   • If possible, plan your vacation time immediately. Just the act of reserving time for vacation is a confirmation that you will have time for vacation again.
   • Anytime you're feeling down, you think about the fun things you'd like to do on your next trip. You can even start researching the things you want to see and do in your spare time (but don't do this at work or you'll get in trouble).

Tips

• Children and teens, in particular, may find it more difficult to adjust after a long and enjoyable vacation, especially if the school schedule starts right after the vacation. Allow enough time for them to go back home and get back to a normal rhythm before they go back to school.
• Make sure there is always extra time for your outward and return journey. You can get stuck in traffic when traveling by car, and there may be delays or changes in flight and bus / train schedules.

Warnings

• Keep in mind that not everyone will respond positively to your holiday dip. It may come across as whining or spoiled to some friends, family, or co-workers, although your feelings are very real and valid.
• Don't take your feelings out on other people around you at home or at work if you are frustrated about going back to work after a nice vacation. They do not deserve such behavior, and may not have had the advantage of taking a break.