Post-holiday blues: Why coming home is difficult
The suitcase is still standing half-unpacked in the hallway. There are 214 emails waiting in the inbox, it’s grey outside, and somewhere in a jacket pocket there’s still a receipt from a café where we sat barefoot three days ago. Everything is as it always is – and that’s exactly what feels wrong. Almost everyone who has ever returned home has experienced the post-holiday blues.
This text is about why the blues catches us so reliably, what research knows about the end of relaxation, and what actually helps.
What exactly are the post-holiday blues?
Post-holiday blues, also known as post-vacation syndrome, describes the slump that many feel after a trip: fatigue, irritability, a lack of desire for work and daily life, sometimes a quiet sadness without a clear reason. It is not a diagnosis, but a completely normal reaction to a major contrast. Most people feel it for a few days, then everyday life settles back into place.
Why the return is so difficult for us
When we travel, we live a different life for a few days. We get up when we want, walk through strange streets without a goal, and decide on not much more than our next coffee. At home, everything waits at the same time: appointments, laundry, messages, responsibilities. It’s not everyday life itself that is the problem, but the sudden change.
Then there is the physical aspect. After a long-haul flight, your sleep rhythm is off; after a flight back on a Sunday evening, you simply lack recovery. And then there is something else that is harder to grasp: when traveling, we are often a slightly bolder, more curious version of ourselves. Coming back also means saying goodbye to this version again. We wrote about this in our essay "Perhaps wanderlust is just homesickness for another version of ourselves".
What research says: How long does a holiday actually last?
For a long time, it was said that relaxation evaporated after just a few days. Newer figures are more encouraging.
| Study | What was examined | Result |
| Nawijn et al., 2010 | Happiness of 1,530 adults in the Netherlands, of whom 974 went on holiday | Those who plan a trip are happier beforehand. After returning, the values quickly normalize. Only with very relaxing trips did the effect last noticeably for two weeks and disappeared completely after eight weeks. |
| Grant et al., 2025 (Journal of Applied Psychology) | Meta-analysis of 32 studies on holidays and well-being | Well-being was still elevated 21 days after returning; the effect is estimated to last up to 43 days. Mental disconnection from work and physical activity during the holiday provided the most benefit. |
Two findings from this are particularly interesting for the post-holiday blues: anticipation makes up a large part of holiday happiness. And while longer trips bring a greater boost in recovery, they also lead to a sharper decline afterward. Therefore, spreading several shorter breaks over the year can be wise.
9 tips for overcoming the post-holiday blues
1. Schedule a buffer day
The most effective tip starts when booking: don't come back on a Sunday evening if Monday is a workday. A free day between your arrival and everyday life gives you time to unpack, shop, and arrive properly.
2. Land gently, physically too
After long-haul flights, it helps to soak up plenty of daylight on the first day and only go to sleep in the evening. Read our 12 tips for sleeping on a plane to learn how to get a head start on the return flight.
3. Make your first day at work easy
No big meetings, no deadlines. Take the first few hours to sort through emails and write a short list of the most important tasks. Anyone who leaves a handover note for themselves before their vacation will get back into the swing of things faster.
4. Take a holiday ritual home with you
An espresso standing up like in Italy, a mango for breakfast like in Bali, an evening stroll without your phone: small habits from your trip keep the feeling alive for longer. Sometimes even a scent is enough – we explain why that works so well in "The scent that immediately beams us back".
5. Stay active
Physical activity was one of the strongest factors for sustainable recovery in the meta-analysis. If you were walking a lot during your holiday, try to keep that up at home: cycle to the office, get off the bus one stop early, or do a lap around the block in the evening.
6. Sort photos instead of endless scrolling
Choose 20 of your favorite photos on your first weekend and turn them into a small album, a printout for the fridge, or a message to the people you were traveling with. This turns melancholy into a beautiful memory.
7. Plan the next anticipation
Perhaps the most important tip because it is scientifically best proven: anticipation makes you happy. This doesn't have to be a big trip abroad. A weekend in a new city, a day trip, an appointment in your calendar that you can look forward to is enough. Our travel guides are made exactly for this: being there a little bit while sitting on the sofa in the evening.
8. See your own city through travelers' eyes
Why do we spend hours walking through foreign neighborhoods on holiday but never through our own? Take an hour and explore your city like a tourist: a café you’ve never been to, a museum, a park on the other side of town.
9. Talk about it
Talk about the trip, but also about the fact that coming back is difficult. Most people will nod because they know the feeling. The blues almost always gets smaller when shared.
Our personal experiences:
We know the post-holiday blues especially on the first morning at home – when the alarm clock rings and everyday life suddenly makes itself heard again in an astonishingly loud way. What helps us: we always take one small habit home from our trip, whether it’s coffee on the balcony, a specific breakfast, or an evening stroll without a phone. This way, the trip doesn't feel completely over from one day to the next.
And if the slump doesn't go away?
The post-holiday blues usually pass after a few days. If the feeling of being down lasts longer than two weeks, is very severe, or significantly restricts your daily life, it is more than just the blues. In that case, it makes sense to speak with your doctor or a counseling center. Further information can be found, for example, at the AOK.
Maybe the post-holiday blues are a good sign
Perhaps the post-holiday blues aren't just something we need to get rid of. It shows that a trip has touched us. That we have been somewhere where we felt lighter, more alert, or freer. The slump afterward is the price for the high before – and a pretty good indicator of what we should treat ourselves to more often in everyday life.
The next bit of anticipation is already waiting
Whether Bali, Singapore, Vienna, or Ibiza: our travel guides bring you a little closer to your destination while you’re still planning – available instantly as a PDF on your phone.
Frequently asked questions about the post-holiday blues
What are the post-holiday blues?
A short-term slump in mood after returning from a holiday, often involving fatigue, irritability, and lack of motivation. It is not an illness, but a normal reaction to switching from holiday mode back to daily life.
How long do the post-holiday blues last?
Usually a few days to about a week. According to a 2025 meta-analysis, however, the positive effects of the holiday last significantly longer: well-being was still elevated three weeks after returning.
Why am I sad after a holiday?
Because the contrast is great: less freedom, more obligations, often accompanied by lack of sleep or jet lag. Many also miss who they were while traveling – more relaxed, curious, and spontaneous.
What helps immediately against the post-holiday blues?
Daylight and exercise on the first day, an easy first day at work, and a small holiday ritual in your daily routine. A new appointment in your calendar that you can look forward to works best.
Are the post-holiday blues a depression?
No. The post-holiday blues are short-lived and pass on their own. If the downheartedness lasts longer than two weeks or is very severe, please speak to a doctor.
Are several short holidays better than one long one?
Often, yes, for well-being. Longer trips provide a greater boost of recovery, but also a sharper drop afterward. Several breaks spread throughout the year provide more anticipation and more regular recovery.