Struggling with burnout after vacation? 10 recovery tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore why you might feel burnout after a vacation and 10 recovery tips to help you transition back to work. Plus, how not to get burned out while on vacation.
When you’re stressed, a vacation can seem like the perfect solution. Maybe you picture yourself relaxing on a beach, cocktail in hand — or hiking in the woods, marveling at the beauty of nature, and you start to breathe a little easier. You put up your out of office message and smile to yourself, convinced that after a few days away, you’re going to come back refreshed and ready to take on the world.
But what happens if you need a vacation from your vacation?
We know—cue the world’s tiniest violin—but post-vacation burnout can be tough. Unrealistic expectations, travel issues, and disruption to your routine can exacerbate stress, making the return to daily life even harder.
So what can you do to ensure that your well-deserved time off is as relaxing as it can be? A few simple steps can make reentry into the world much easier.
Why do I feel burned out after a vacation?
If you’re feeling more stressed at the end of your vacay, you’re not alone. And there are actually lots of possible causes for this post-vacation burnout that make it hard to transition back to everyday life, including:
Unrealistic expectations: Many people expect a vacation to completely erase their stress and fatigue, forgetting that their work and responsibilities will be waiting for them when they return. If you expect a vacation to solve all your problems, you might feel let down when reality hits.
Disrupted routine: Changes in sleep patterns, diet, and exercise can leave you feeling disoriented and tired. The sudden shift back to your regular schedule can be draining.
Travel stress: Long flights, layovers, time zone changes, and the logistics of planning and navigating new places can all be stressful, leaving you feeling more exhausted than you did before you left.
Overpacked schedules: While it’s exciting to explore and experience new things, overpacking your schedule can leave little time for rest and relaxation.
Psychological adjustment: The sudden change from a relaxed vacation mindset back to a structured work routine can be mentally taxing, and can cause overwhelm and stress.
10 tips to recover from vacation burnout
With the bad news out of the way, the good news is that you can take active steps to avoid vacation burnout so you can return from your time away feeling refreshed and ready for everyday life.
1. Take a buffer day
Return home a day or two before you need to go back to work. Use this time to rest, unpack, and readjust to your home environment. This can help you get back into your routine without the immediate pressure of your job and other responsibilities.
2. Ease back into routine
Gradually return to your regular schedule. Start by reestablishing your morning routine or slowly reintroducing regular meal times. An adjustment time can make the transition less jarring and help you feel more in control.
3. Prioritize the most important tasks first
When you return to work, start with the most critical tasks first. Make a list of what needs to be done and focus on one thing at a time to help reduce stress. Avoid trying to tackle everything at once, as this can lead to overwhelm.
4. Use relaxation techniques as needed
Add yoga, meditation, or gentle exercise into your routine to extend the benefits of your vacation. A few minutes of deep breathing or stretching can also help you stay calm and relaxed. Try these 12 relaxation techniques to help you keep the vacation vibes going once you’re home.
5. Stay connected to the positive parts of your trip
Think of the positive experiences and memories from your vacation to maintain your sense of relaxation and joy. Look at photos, share stories with friends, or write about your trip to keep your spirits up. This can make the return to routine feel less daunting.
6. Create a comfortable environment at home
Make your home and workspace as comfortable and pleasant as possible. Declutter, add plants, or play soothing music to help reduce stress and make it easier to readjust.
7. Set small goals as you return to work
Accomplishing small tasks during your first few days back can bring a sense of progress and boost your mood. Maybe you set out to complete an easy project, or go through a few emails at a time. Whatever you decide, go slowly and remember to breathe.
8. Connect with your support system
Chat with friends and family when you get back to help lift your spirits and ease the transition back to daily life. In some cases you might enjoy sharing photos of your trip via email or social media.
9. Hydrate and nourish your body post-vacay
Travel can often lead to dehydration and poor eating habits, so drink plenty of water and eat healthy meals. This can help restore your energy levels and improve your wellbeing.
10. Always consult a professional if needed
If your feelings of burnout persist, talk to a therapist or counselor for additional strategies and support as you return from vacation.
How not to get burned out on vacation: 7 tips for your next trip
So, now that you know what to do after your vacation, let's explore some mindful strategies you can use during your trip to get the most out of your time away and up your chances of returning home ready to tackle daily life again.
1. Plan downtime
Instead of packing every moment with sightseeing or events, give yourself permission to take it easy — in fact, add it into your schedule. Enjoy a slow morning with a cup of coffee, take a leisurely walk, or spend an afternoon by the pool. This can help you recharge and truly enjoy your time away.
And while we know it can be hard to let go of trying to see everything, remember that the best moments of vacation often happen in the unplanned moments.
💙 It’s easy to get caught up in all the “shoulds” of your trip, but don’t be afraid to Follow the Fun with help from Jay Shetty.
2. Manage your expectations
Don’t expect your vacation to solve all your problems. While it can provide a much-needed break, have realistic expectations about what a trip away can achieve. This can help you appreciate the relaxation without feeling disappointed.
💙 If you do feel let down, explore the steps you can take to feel better during the Managing Expectations episode of The Spark.
3. Stay healthy(ish)
Do your best to maintain healthy habits during your vacation. Stick to balanced meals, stay hydrated, and try to get a lot of sleep. Of course, vacation is also the time to eat those local treats or stay out late wandering in a new place, but just try to stay on track as much as you can to be sure you feel better both during and after your vacation.
💙 Tamara Levitt explains how to make mealtime an exercise in mindfulness in the Mindful Eating series. (Yes, this applies to dessert as well!)
4. Practice mindfulness throughout the day
Stay present as a way to reduce some of the stress that can come up during your vacation. You might take a few minutes each day to breathe deeply, do a formal meditation, or simply pause every now and then to appreciate your surroundings.
💙 Try to incorporate any of the 10 mindfulness practices in your daily routine while traveling.
5. Set boundaries with work
Before you go, communicate with your team about your availability—if any—during your vacation. Turn off email notifications and resist the urge to check work messages — maybe even delete any email or messaging apps from your phone. This can help you fully disconnect and recharge.
💙 It’s okay to set Healthy Boundaries at work, and Jeff Warren can help you with this meditation.
7. Enjoy simple pleasures
Embrace moments like a beautiful sunset, a book, or a delicious meal without rushing. This is what you traveled for after all, don’t rush through it!
💙 Learn how to appreciate the little things on your vacation by listening to the 7 Days of Gratitude series by Tamara Levitt.
Long-term strategies to prevent burnout
While all of these tips, and taking time away, can go a long way to help, they are probably not going to prevent burnout from happening on their own (bummer, we know). The truth is that keeping burnout at bay requires a proactive approach in all areas of your life. But don’t get overwhelmed, these strategies can be simple — and fun!
Take regular breaks: Instead of relying on a longer vacation to stave off burnout, take regular short breaks throughout the year. A long weekend or a day off can provide a much-needed mental and physical break. Use this time to relax, pursue hobbies, or spend time with loved ones.
Find work-life balance: Establish a healthy work-life balance to reduce the risk of burnout. Set boundaries between work and personal time and when you’re outside of work hours, try to disconnect and do activities you enjoy.
Practice mindfulness and self-care: Make activities like meditation, yoga, deep breathing exercises, and journaling part of your daily routine to help you stay grounded and centered. Try out these seven deep breathing techniques as a part of your daily routine.
Talk about your feelings: Make it a regular practice to open up about your feelings to friends or family members you trust. You might also consider meeting with a mental health professional to help you cope with life and work stress.
Prioritize your health: Eat balanced meals, stay hydrated, exercise regularly, and get enough (quality) sleep. Physical health can directly impact mental wellbeing so take the time to care for your body as well as your mind.
Improve time management: Handle your workload more efficiently by breaking tasks into small, manageable steps and setting realistic deadlines. Better managing your time and effort can go a long way to keeping work stress at bay.
Limit multitasking: Most of us think we can do several things at a time, but the truth is, we can’t. So, avoid multitasking as it can increase stress and decrease productivity. Prioritize one task at a time to ensure better quality and efficiency (and keep stress levels down).
Set realistic goals: Set realistic and achievable goals for yourself at work and at home. Reaching these goals—and celebrating them, no matter how small—can help you stay motivated and energized.
Create a positive work environment: While you can’t control many parts of work, it helps to focus on the things you can. Trying to nurture good relationships with colleagues, keeping your workspace organized, and maintaining a positive attitude can all help lower stress on the job.
Learn to delegate: Recognize that you don’t have to do everything yourself, and pass tasks on where possible. You can also say no when your plate is full, or try to find another solution. Being honest will ensure the work gets down effectively.
Burnout after vacation FAQs
How long should a vacation be to avoid burnout?
Any amount of time away from your routine can help you avoid burnout and reduce feelings of stress. Try your best to disconnect from work and daily stressors, and remember to give yourself permission to relax. This can make it easier to return to the daily grind with renewed energy.
What are the signs that my vacation is actually causing more stress than relief?
Your vacation might be stressing you out if you find yourself feeling anxious, constantly tired, or overwhelmed while traveling. Other signs may include feeling irritated, trouble sleeping, or being unable to relax or enjoy activities.
If you’re frequently checking work emails or worrying about tasks back home, your vacation may not be providing the intended break. Recognize these signs early and adjust your plans to include more downtime.
How long does it take to feel normal after a trip?
It can take a few days to a week to feel normal after returning from a trip, depending on how long you were away, what you did during the trip, and where you went.
To help you adjust, try to return home with a day or two to spare before going back to work. Use this time to catch up on sleep, reestablish your routine, and mentally prepare for everyday life.
Why do I feel so bad after traveling?
Travel can disrupt your routine, sleep, and eating habits, which can lead to feelings of tiredness and disorientation. Long flights, changing time zones, and the excitement of new activities can also contribute.
To help reduce these effects, stay hydrated, eat a balanced diet, and allow yourself time to rest both during and after your trip.
Why do I get anxiety after vacation?
Returning to your responsibilities can be overwhelming. You might feel overwhelmed by the backlog of work, household tasks, or other duties that accumulated while you were away.
To manage post-vacation anxiety, ease back into your routine gradually, prioritize your tasks, and practice relaxation techniques to maintain a sense of calm. Here are 12 more ways to find relief when you’re feeling overwhelmed.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
