Grieving the end of vacation, making to-do lists to ease anxiety, and practicing relaxation exercises are common strategies for managing post-vacation depression. This guidance is shared with socialbites.ca by a psychologist connected to the online medical service SberHealth.
Returning to work can trigger depressive feelings even during the final days of a break. A gradual reintroduction to everyday routines helps lessen the intensity of these emotions.
Experts suggest carving out at least one day to ease the transition. If a Monday return is unavoidable, starting on Saturday can help. Creating a to-do list can also ease worry, and incorporating enjoyable activities such as catching up with friends or taking a walk can support emotional restoration.
Clearly defined boundaries between work and personal life matter. It helps to decide in advance when emails or calls will be addressed to maintain balance.
Relaxation techniques that anchor attention in the present can be beneficial. This includes focusing on breathing, tuning in to surrounding sounds, objects, or scents, and concentrating on one task at a time. Journaling or writing about negative feelings provides a release and helps organize thoughts, offering self-support and clarity.
There is value in giving oneself permission to feel down briefly and ease back into a routine gradually. Some people find it helpful to bring a small piece of vacation into the workday, such as photos or aromatic diffusers, to maintain a sense of continuity between time away and time at work.
A recent discussion highlighted similar ideas about managing the transition back to work after vacation, emphasizing patience and personal pacing to support mental well-being.