By Darine Ammache, Clinical Psychologist
The Holiday Hangover: How to Find Joy After Vacation
Yes, the holidays ended and now your regular routine feels a bit like a slap in the face. Getting back to normal life after some time off can be harder than it seems, but don’t worry, you’re not alone in this. Here’s what you might experience and how to bounce back quickly.
1. The Typical Adjustment Period
1-2 Weeks: For most people, it takes about one to two weeks to get back on track. This includes diving back into work, re-establishing a sleep schedule, and finding your rhythm again. How long it takes you to feel like yourself again depends on the length of your vacation and how much your routine was thrown off while you were away. The longer you were off or the more different your daily habits were, the longer it might take to adjust.
2. What Affects the Transition
- If you’re feeling a bit down after the holidays (a.k.a. post-holiday blues), it can take longer to feel back to normal.
- Facing a mountain of tasks you left behind can make the return to routine feel overwhelming and stressful.
- Having friends, family, or supportive colleagues around can help make the process smoother.
- If you’re someone who thrives on structure and predictability, you might bounce back quicker than someone who struggles with organization.
3. Psychological Challenges You Might Face
- That sense of emptiness when the fun of the holiday season ends.
- A lack of excitement to jump back into responsibilities.
- Piling work and chores that have built up while you were away.
4. Quick Fixes to Get Back on Track
- Ease Into It: Don’t go straight from vacation mode to overdrive. Gradually ease back into your routine.
- Plan Ahead: Before your vacation ends, take a moment to create a to-do list for the first few days back.
- Re-establish Sleep Routines: Prioritize a consistent bedtime and wake-up schedule to reset your body clock.
- Set Small Goals: Start with small, easy-to-achieve tasks to get the ball rolling.
- Self-Care: Stress management, exercise, and balanced nutrition will help you feel more grounded.
How to Deal with the Dopamine Slumber
After an exciting vacation, your brain gets used to the high levels of dopamine (the feel-good hormone) from all the fun and novelty. When you’re back to your routine, the drop in dopamine can leave you feeling sluggish and unmotivated. But don’t fret—it’s temporary. Here’s how to deal:
- Try something new. A new hobby, a weekend getaway, or even a simple change in your morning routine can reignite your brain’s excitement.
- Instead of looking for instant gratification, focus on tasks that give you long-term fulfillment.
- Enjoy a simple cup of coffee, a good workout, or quality time with loved ones—these little moments are a great way to re-release dopamine.
- Don’t rush into your regular schedule. Give yourself a bit of a buffer period to get back into the swing of things.
- Whether it’s a big trip or a cozy weekend, having something to look forward to can keep your spirits high.
- Exercise, healthy eating, and good sleep all play a role in keeping your dopamine levels in check.
The post-vacation slump is temporary, and it’s important to remember that adjusting to the daily grind doesn’t have to be painful.