Many people who have just returned from a trip find themselves facing post-vacation or post-vacation depression, characterized by a general decline in their well-being and work productivity following a good travel experience. Having to return to the usual routine between work, school and everyday life in general can be a source of anxiety, disorientation and discomfort. However unpleasant as it may be, it is possible to overcome post-vacation depression with a little determination, objectivity, insight into the lessons learned while traveling, and personal care.
Steps
Part 1 of 3: Making Physical Changes
Step 1. Adjust your sleep habits in advance
Many face jet lag after a trip, especially when there is a time difference. Jet lag can negatively affect normal sleeping habits, so poor sleep quality and / or quantity could contribute to a feeling of disorientation and depression at the end of the vacation.
- Before returning, get used to the time zone by waking up and going to bed several hours earlier or later (depending on which direction you're traveling) for several days.
- If possible, try to follow your usual habits when you are on vacation. Maintaining a routine can make it easier to return to everyday life.
- Avoid alcohol and caffeine for at least three to four hours before bed.
Step 2. Play sports while on vacation
Having a precise workout to follow while on the go can help you stay fit, fight stress and fatigue. If you continue to do the same training on the return, your body will feel more stability. Exercise also releases endorphins, which are also useful for fighting depression.
- Playing sports on the go can seem annoying, but with a little organization it's very easy to find time for a workout in between.
- Bring a pair of gym shoes and comfortable clothes. You can also pack a swimsuit and take a few laps in the pool.
Step 3. Try to come back a few days early so that you can acclimate before having to resume your daily routine
Returning from a trip, the hardest part is getting used to your work or school habits. Either way, if you take a day or two to get back to everyday life, you'll ease the transition.
- Even if you don't have jet lag problems due to the time zone, it can be difficult to get used to the daily grind after all the fun and spontaneity of a vacation.
- If possible, try to return to work on a Tuesday. This way, you will avoid the usual Monday frenzy and Friday will be closer.
- If you plan to return to work on a Tuesday, be sure to return from vacation on a Saturday or Sunday at the latest.
Part 2 of 3: Changing Perspective
Step 1. Enjoy the experiences and memories
In many cases, changing your thinking can also alter your emotions. This cognitive change can hardly be implemented overnight, but with regular exercise it is possible to change one's perspective, so as to appreciate the experiences and not feel sad about the inevitable return to everyday life.
- Think in these terms: the good moments of the journey will become an integral part of a long series of new experiences and lasting memories.
- Feel grateful for having the opportunity to take this vacation. Remember that many cannot afford to travel or are limited by other factors.
Step 2. Introduce elements of travel into your daily life
You probably won't be able to board a plane every week, but it is possible to adopt some aspects of the experience into your daily life. If you liked the cuisine of a country very much, learn how to prepare dishes of that culture. If you enjoyed listening to and speaking a foreign language, make the effort to take classes in your city.
- If you adopt elements inspired by travel in your daily life, you can keep the enthusiasm and the desire to discover alive, wherever you live.
- By recovering certain aspects of the journey, you can also grow as a person, expand your sense of identity and increase your culture.
- Just make sure you are respectful of the cultural elements you adopt, as appropriating certain aspects is generally considered offensive in many societies.
Step 3. Reevaluate your life
If you feel truly unhappy and dissatisfied when you return, maybe it's not just the holiday that is missing. Traveling is a fun experience because it allows you to take a break from boredom and routine, but if you are unhappy at work or at home, you may want to make changes to feel better. This can help you see the good in life and eliminate what you don't like, like your job or neighborhood.
- Give yourself at least three days before making important life decisions. Once you get back to your normal daily routine, you may find that it's not that bad after all.
- Don't rush to make big changes, but take advantage of the return to reflect on the aspects of your life that you would like to change.
- Consider whether you feel stimulated or appreciated at work. You can also assess whether you actually feel "at home" in your home or neighborhood.
- Before making an important decision, talk to trusted friends and family. If after evaluating your life you realize that you are happy with what you have, you will still have had an epiphany that could help you be even more satisfied.
- Also talk to your doctor. You may be suffering from depression, which can affect your ability to adjust to life changes.
Part 3 of 3: Getting used to everyday life
Step 1. When traveling, bring items that make you rethink your home
According to some studies, this trick can help combat the feeling of disorientation that occurs when you find yourself in a different environment. It can also help you get back to your daily routine. Even small, easy-to-pack items, such as a photograph of your family, your favorite blanket or pillow, or another everyday item (like a mug) can help ease homesickness and / or of your loved ones.
Step 2. Prepare to return
For many, the difficulty of returning to work is partially due to the stress that occurs after being absent. To combat the tension, try to contact a colleague a day or two before returning. He will be able to inform you of changes and update you on the latest events: this can make the return to work less stressful, because you will not be unaware of everything.
- Keeping in touch with colleagues is good, but don't worry about what's going on at work throughout the vacation.
- Try not to contact them until you have returned home or shortly before, this way you will enjoy your holiday, but at the same time you will also receive a quick update to start preparing for your return.
Step 3. Take a souvenir with you
If you are concerned about having a hard time getting used to work, school, or home life in general, a souvenir can make the transition easier. It will make you rethink how much fun you had, plus some studies have shown that imagining going back to a fun and relaxing place is often enough to relieve stress and anxiety after a great trip.
- If you have an office, decorate your desk and / or wall with some travel photos. You can also buy a statuette or a calendar with pictures of the place visited.
- If you don't have an office or desk, try buying something you can wear to work. Even if you have to adhere to strict clothing regulations, you may want to wear a bracelet or necklace that will make you rethink your trip.
Step 4. Start planning another vacation as soon as you get back
Knowing that another trip awaits you in the future, even if not immediately, can help you get used to work or school again. Going back to the usual routine can upset from a psychological point of view, but knowing that in the future you will have a similar experience will brighten your day and allow you to anticipate what will happen.
Whenever you feel down, think about the experiences you would like to have on a future trip. In your spare time, you can also start researching what you want to see and feel (but don't do it at work, otherwise you could get in trouble)
Advice
- Always try to come back early. If you travel by car, you risk finding traffic. If you travel by plane, bus or train, there may be delays or changes in schedules.
- Children and teenagers may have a harder time getting used to it after a long and enjoyable vacation, especially if school starts immediately upon returning. Make sure you get home early and help them get back to their usual routine before classes start again.
Warnings
- Remember that not everyone will be sympathetic to you. Some friends, family, or coworkers may think that you are complaining unnecessarily or that you are a spoiled person, even if your emotions are true and deep.
- If you find it frustrating to go back to work after a great vacation, don't blame your family or colleagues. They don't deserve it, especially if they went on with their usual life while you were on vacation.
