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How to Beat Vacation Syndrome: 7 Tips for Overcoming Post-Vacation Fatigue

If you’ve ever returned from a vacation feeling exhausted, unmotivated, or just plain blue, you might be struggling with what some call “vacation syndrome.”

Although it’s not an official medical condition, the term refers to the feelings of fatigue, sadness, and even anxiety that can occur after a period of rest and relaxation.

Fortunately, there are ways to beat vacation syndrome and return to your daily routine feeling energized and refreshed. In this post, we’ll explore the causes of vacation fatigue, the symptoms you might experience, and some tips for overcoming post-vacation blues.

What is vacation syndrome?

Vacation syndrome, also known as post-vacation fatigue or vacation blues, describes the physical and emotional symptoms that can happen after a vacation. Experts agree that it’s caused by the sudden transition from relaxation and enjoyment to the stresses and responsibilities of daily life.

Why do I feel so lazy on vacation?

It’s common to feel lazy or unmotivated while on vacation because you’re taking a break from the usual demands of work, school, or other responsibilities. However, if you feel excessively tired or find it difficult to get out of bed while on vacation, it could be a sign of stress or burnout.

Make sure to prioritize rest and relaxation while on vacation, but also make time for activities that energize you, such as exercise or exploring new places.

Why do I feel terrible after vacation?

Returning to daily life after a vacation can feel overwhelming, especially if you have a lot of tasks to catch up on or if you’re returning to a stressful work environment. In addition, you might feel a sense of disappointment or nostalgia as you transition from the excitement of vacation back to routine life.

Finally, the physical effects of travel, such as jet lag or changes in diet and sleep habits, can contribute to post-vacation fatigue.

How do you beat vacation blues?

Although it might be tempting to jump right back into your usual routine after a vacation, experts recommend taking gradual steps to ease back into daily life. Make time for self-care activities, such as exercise, meditation, or spending time with loved ones.

Additionally, try to maintain a vacation mentality by incorporating elements of relaxation and enjoyment into your daily routine. For example, you might listen to your favorite music while commuting or take a short walk during your lunch break.

What is vacation fatigue?

Vacation fatigue refers to the emotional and physical exhaustion that can occur after a vacation. Symptoms may include headaches, muscle aches, irritability, or difficulty concentrating. In addition to the causes mentioned above, vacation fatigue can also be caused by overindulging in food or alcohol while on vacation, which can disrupt sleep and digestion.

To prevent vacation fatigue, try to maintain healthy habits while on vacation, such as eating balanced meals and getting enough sleep. Also, try to schedule some downtime or relaxation activities into your vacation schedule to recharge your batteries.

7 Tips for Overcoming Post-Vacation Fatigue aka "Vacation Syndrome"

  1. Ease into Routine: Gradually transition back to your daily routine. Avoid diving into heavy workloads or intense activities immediately after returning from vacation.

  2. Practice Self-Compassion: Be kind to yourself during this transition period. Recognize that it's natural to feel a bit off after a vacation, and avoid self-criticism.

  3. Stay Hydrated and Nourished: Proper hydration and balanced nutrition can help combat fatigue and restore your energy levels. Opt for nourishing foods that provide sustained energy.

  4. Limit Technology Use: Gradually ease back into screen time and work-related emails. Overexposure to digital devices can contribute to feelings of overwhelm.

  5. Create a Post-Vacation Plan: Outline your tasks for the first few days back. Having a clear plan can help alleviate the sense of chaos and keep you organized.

  6. Reflect and Express Gratitude: Take a moment to journal about your vacation highlights and express gratitude for the experiences you had. Focusing on positive memories can counter post-vacation blues.

  7. Plan Regular Breaks: Incorporate short breaks into your daily routine, even after returning to work. Step away from your desk, stretch, or take a few minutes to relax and recharge.

Remember, overcoming post-vacation fatigue is about finding a balance between easing back into your routine and prioritizing your well-being. With these tips, you can navigate the transition more smoothly and maintain the positive energy gained from your vacation.


Although vacation syndrome can be frustrating, it’s important to remember that it’s a natural response to the sudden transition from rest to routine.

By taking a gradual approach to returning to daily life, prioritizing self-care activities, and maintaining healthy habits while on vacation, you can beat vacation blues and return to your regular routine feeling energized and recharged.

Be Well,



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