Post-Holiday Blues: Why You Feel Sad After a Trip

“Wait… wasn’t I supposed to feel refreshed?”

If you’ve just got back from a summer getaway and already feel flat, teary or weirdly restless, you’re far from alone. One Australian survey of travellers found that about one in five (21%) admitted to experiencing “post-holiday blues” once they were home – that’s millions of Aussies coming back from Bali, the Gold Coast or visiting family and feeling unexpectedly low.

At the same time, Australian Bureau of Statistics data show that holidays are the number-one reason we travel overseas, making up well over half of all trips. So when a big chunk of the country heads off each summer, it’s no surprise so many of us crash emotionally when it’s over.

Layer on the fact that around one in five Australians experience a mental disorder in any given year, with anxiety and depression the most common, and you can see why this slump hits hard for some people.

As an Australian telehealth clinic, we talk to people every holiday season who say things like:

• “I’ve just had this amazing trip… why do I feel so empty?”
• “I got back to work and wanted to cry at my desk.”
• “I’m tired, snappy with my partner and I just want to book another holiday.”

We’re writing this article for you if:

• You’ve come home from a trip and feel unexpectedly down or anxious.
• You’re googling post-holiday blues or post-travel depression to see if it’s “a thing”.
• You’re not sure if you just need a reset… or proper mental health support.

In this guide, we’ll unpack:

• What post-holiday blues and post-travel depression actually are
• Why your mood can tank so hard when you get home
• How to use emotional regulation strategies to ease the slump
• When it might be more than just a “come-down” and time to talk to a doctor
• How telehealth and online mental health support fit into the picture in Australia

This is general, educational information – not a diagnosis and not a substitute for personalised medical advice. If your mood is really worrying you, or you’re not coping, please talk to a health professional. If you’re in crisis or thinking about harming yourself, call 000 immediately.

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What are “post-holiday blues” and “post-travel depression”?

You won’t find post-holiday blues or post-travel depression as official diagnoses in manuals like the DSM-5. They’re informal terms people use to describe a cluster of feelings and symptoms that show up after a trip, such as:

• Feeling low, flat or teary once you’re home
• Irritability or “snapping” at family, housemates or colleagues
• Restlessness – like you want to be anywhere but here
• Anxiety about going back to work or “real life”
• Trouble sleeping, or oversleeping but still feeling exhausted
• Lack of motivation and difficulty focusing
• Missing travel friends or places intensely
• Questioning your life choices (“Why do I live here?”, “Is this it?”)

For many people, these feelings:

• Start in the first few days back
• Peak as you return to work or study
• Gradually ease over a few days to a couple of weeks as you settle back into routine

How is that different from depression?

Clinical depression (major depressive disorder) is more than a temporary slump. Healthdirect describes depression as a common mental health condition that affects how you feel, think and behave – with symptoms like persistent sadness, losing interest in things you usually enjoy, changes in sleep and appetite, and difficulty coping with daily life for at least two weeks.

You might be dealing with more than normal post-holiday blues if:

• Low mood lasts most of the day, nearly every day, for more than two weeks
• You’ve lost interest in almost all activities you usually enjoy
• You’re struggling to function at work, school or home
• You feel hopeless, worthless, or guilty most of the time
• You’re drinking or using other substances more just to cope
• You have thoughts that life isn’t worth living, or thoughts of self-harm or suicide

If those are showing up, please don’t write them off as “just a holiday come-down”. It’s time to get proper mental health support (more on how to do that later).

Your brain on holidays vs your brain back home

To understand post-holiday blues, it helps to think about what holidays do to your brain and body – and what happens when that suddenly stops.

1. Novelty, dopamine and the “contrast effect”

Travel is basically a dopamine festival:

• New sights, sounds, smells and foods
• Different social interactions
• A break from your usual stressors and routines

Dopamine is a brain chemical involved in motivation, reward and learning. New, rewarding experiences give you a dopamine hit – which is part of why everything feels more exciting on holidays.

Then you come home. Same commute, same inbox, same kitchen, same to-do list.

Your brain goes from “novelty overload” to “monotony”, and the contrast can feel brutal. It’s not that your everyday life suddenly got worse – it’s that your brain is recalibrating from holiday mode to normal mode, and the drop in stimulation can feel like emptiness or sadness.

2. Broken body clock and sleep debt

Australian holidays often involve:

• Late nights
• Sleep-ins
• Time zone shifts (especially if you’ve been to Europe, the US or Asia)
• More alcohol
• Big meals and irregular eating times

All of these can disrupt your circadian rhythm – your body’s 24-hour clock that regulates sleep, hormones, digestion and mood. Sleep and mental health are tightly linked; poor sleep can worsen anxiety and depression, and vice versa.

So when you roll straight from a week of late nights in Bali into a 6am alarm and a full inbox, of course your mood is wonky. Your nervous system is jet-lagged even if you never left the time zone.

3. Loss of autonomy and joy

On holidays, you tend to have more control over your day:

• Eat when you want
• Swim, read or nap when you feel like it
• Choose activities based on interest, not obligation

Back home, your time is carved up by work, kids, study, appointments, bills and chores. It’s a hard pivot from “What do I feel like doing?” to “What do I have to do?”

That loss of autonomy can trigger frustration, resentment and sadness – especially if your job or home life was stressful before you left.

4. Underlying burnout and mental health issues

Post-holiday blues also tend to unmask what was already there.

Australian research has highlighted:

• Rising levels of burnout and work-related mental distress
• Mental health conditions now accounting for a growing share of serious workers’ compensation claims, with much longer time off work than physical injuries

If you were already on the edge of burnout, that week in Queensland or road trip down the coast might have been holding things together temporarily. Once you remove the “holiday band-aid”, the underlying exhaustion and distress can hit you all at once.

That’s why we often see people booking telehealth consultations saying, “I felt okay away, but now I’m back I realise I’m not coping.”

5. Social connection whiplash

Travel often boosts social contact:

• More time with your partner or kids
• Long lunches with extended family
• Meeting new people in hostels, tours or at the caravan park

Then you’re back home, perhaps working from a spare bedroom or living alone in a share house where everyone keeps different hours.

We know from research that social isolation is linked with worse mental health and even cognitive decline, with depression acting as a key pathway. When your social world shrinks dramatically after a connected, fun holiday, your mood often dips too.

6. Money stress and “holiday guilt”

Let’s be honest: holidays aren’t cheap, especially with cost-of-living pressures. You might return to:

• Credit card bills
• Rent or mortgage due
• Upfront school or uni costs
• A car that needs servicing after the road trip

Financial stress is a well-known trigger for anxiety and low mood, and Australian mental health organisations like Beyond Blue highlight money worries as a key factor in festive-season stress.

You might also feel guilty – “Did I spend too much?”, “Was that trip selfish?” – which can fuel self-criticism and sadness.

Post-holiday blues… or something more serious?

Because two in five Australians have experienced a mental disorder at some point in their lives, it’s important not to dismiss significant symptoms as just “travel come-down”.

Here’s a simple way to think about it.

Probably normal (but uncomfortable) post-holiday blues

You might be in the “normal” range if:

• You feel flat, grumpy or restless for a few days after getting back
• You’re daydreaming about booking your next trip
• You’re a bit snappy or teary, especially when going back to work
• Sleep and appetite are a bit off, but improving
• You’re still able to work, study, look after yourself and others – even if you’re not thrilled about it

These feelings usually ease within a week or two as you re-establish routine.

Signs it’s time to take your mental health seriously

Reach out for mental health support if you notice any of the following:

• Low mood or anxiety most days for more than two weeks
• Losing interest in things you normally enjoy (including sex, hobbies, seeing friends)
• Significant changes in sleep (hardly sleeping or sleeping much more than usual)
• Major changes in appetite or weight
• Ongoing difficulty concentrating or performing at work or school
• Drinking more, using drugs or gambling to cope
• Feeling hopeless, worthless, or like a burden
• Thoughts of self-harm or suicide

Healthdirect and other Australian resources are clear: if these symptoms are affecting your ability to cope day-to-day, it’s time to see a doctor.

If you’re having thoughts of harming yourself, or you feel you can’t stay safe:

• Call 000 for an ambulance, or go to your nearest emergency department
• Call Lifeline on 13 11 14 or Suicide Call Back Service on 1300 659 467 for 24/7 crisis support
• Beyond Blue (1300 22 4636) also offers phone and online chat support every day of the year

These services are there even on public holidays and late at night.

10 gentle ways to reset your mind after a trip

If what you’re experiencing does feel like typical post-holiday blues, there’s a lot you can do to feel more grounded. Think of this as an emotional regulation toolkit for the post-travel period.

You do not have to do all of them. Pick 1–2 that feel doable this week.

1. Name it – and stop gaslighting yourself

First, give what you’re feeling a name:

"“I’m experiencing post-holiday blues. It’s a common human response to a big shift, and it will pass.”"

Simply labelling your state can reduce shame (“Why can’t I just be grateful?”) and make it easier to talk about. Our own article “5 Ways to Reset Your Mental Health for 2026” walks through how reflecting on a tough period and naming what happened can be a powerful first step in recovery. (`https://nextclinic.com.au/blog/5-ways-to-reset-your-mental-health-for-2026`)

Try a quick journal prompt:

• “What did I love about that holiday?”
• “What feels hardest about being back?”
• “What am I scared this week will look like?”

Seeing it on paper often makes it feel more manageable.

2. Rebuild your routine slowly, not all at once

Your nervous system does not love slamming from “sleeping in and swims” to “6am alarm, gym, emails, meetings”.

Instead, think of a staged reset over 7–10 days:

• Night 1–2: Aim only to go to bed and get up at roughly the same times you will on workdays.
• Days 1–3: Focus on one healthy anchor habit, like a 10–15 minute walk in morning light or eating breakfast away from your screen.
• Days 4–7: Add in one more habit – maybe prepping a simple lunch, or a 5-minute stretch before bed.

If you’d like a step-by-step approach to resetting sleep, movement and light, our post “5 Ways to Reset Your Mental Health for 2026” dives deeper into those daily rhythms. (`https://nextclinic.com.au/blog/5-ways-to-reset-your-mental-health-for-2026`)

3. Use your body to calm your brain

When you’re anxious or low, your body often shows it: racing heart, sweaty palms, churning stomach. Healthdirect and many therapy programs emphasise body-based strategies as key tools for anxiety and mood.

Some simple emotional regulation tools you can try:

a) 4–6 breathing

• Breathe in through your nose for a count of 4
• Breathe out slowly for a count of 6
• Repeat for 2–3 minutes

Longer exhales nudge your nervous system from “fight or flight” into “rest and digest”.

b) The 5–4–3–2–1 grounding exercise When your mind is racing about unfinished work or travel memories:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This is the same kind of technique used in anxiety treatment programs and described by organisations like Beyond Blue.

c) Gentle movement

• A walk around the block
• A swim at the beach or local pool
• Light yoga or stretches in the lounge room

This isn’t about smashing the gym – it’s about telling your body, “We’re safe, we’re moving, we’re okay.”

4. Bring some “holiday energy” into home life

A big part of post-holiday blues is the feeling that home = grind, holiday = joy. See if you can smuggle some of that holiday feeling into your week:

• Cook a simple version of a meal you loved on your trip
• Print one or two travel photos and put them somewhere you’ll actually see them
• Plan one “holiday-style” micro-activity this weekend – a sunrise walk, a picnic, a swim at a new beach, a sunset drink on the balcony

Small pleasures help your brain re-learn that real life can have nice moments too.

5. Ease yourself back into work, strategically

Going from “no emails” to 800 unread messages is enough to make anyone spiral. Our recent blog “Dreading Tomorrow? How to Handle ‘Back-to-Work’ Anxiety” is basically a survival guide for this moment. (`https://nextclinic.com.au/blog/dreading-tomorrow-how-to-handle-back-to-work-anxiety`)

A few key ideas:

• Do a 15-minute brain dump on your first day back: write down everything that’s worrying you about work, then circle the top three tasks for today only.
• Time-box your inbox: set a timer for 30–45 minutes, work through emails in batches, and accept that you won’t clear everything in one go.
• Set one small boundary with tech: e.g. switch off work notifications after 7pm, or don’t check work email until you’ve had breakfast.
• Think about your first days back as “re-entry”, not “full speed”: it’s okay if you’re not at 100% output on Day 1.

If your dread is intense and persistent, it might be worth also reading “5 Signs You’re Too Burned Out to Work” to check whether burnout, not just travel come-down, is in the mix. (`https://nextclinic.com.au/blog/5-signs-youre-too-burned-out-to-work`)

6. Watch the “feel better now, feel worse later” habits

After a great holiday, it’s tempting to:

• Pour a few extra wines each night
• Scroll through travel photos and social media for hours
• Stay up late “because I’m not ready for tomorrow”

In small doses these are human. But if they’re your main coping tools, they tend to make sleep and mood worse, and can slide into more serious problems. Healthdirect and AIHW both highlight alcohol and substance use as risk factors for mental ill-health.

Try some “soft swaps”:

• Alternate alcoholic drinks with water
• Give yourself a “scroll cut-off” time at night
• Swap at least one evening drink for a herbal tea, bath or TV show that doesn’t hype you up

7. Stay connected (even if you feel like hibernating)

Loneliness and social isolation are strongly linked to worse mental health outcomes over time.

After a big social holiday, you might feel peopled-out or suddenly lonely. Either way, total withdrawal usually makes mood worse. Try:

• Locking in one low-pressure catch-up this week (a walk, coffee, or quick dinner)
• Sending a short message to someone you met travelling
• Joining an interest group or sport you can look forward to (yes, future-you will be glad)

If you’re finding it hard to reach out, Australian resources like Head to Health, SANE and Beyond Blue can connect you to online forums and support.

8. Do a gentle money reality check

If post-travel money stress is gnawing at you, burying your head in the sand tends to keep anxiety high. Inspired by Beyond Blue’s guides on holiday spending stress, try a quick post-trip money debrief:

• List the main trip-related expenses still to pay (credit cards, Buy Now Pay Later, etc.)
• Decide what’s realistic to pay off each pay cycle
• Look for one or two small, short-term cutbacks (e.g. reducing takeaway or delivery) that free up cash without making life miserable

Feeling more in control financially can lower that background hum of anxiety feeding your blues.

9. Check in with your physical health too

Sometimes post-holiday sadness is tangled up with feeling physically unwell:

• You picked up a virus, food poisoning or COVID during travel
• You’re dealing with sunburn, a UTI, gastro or a flare-up of a chronic condition
• Jet lag and exhaustion are hitting your immune system hard

Physical illness and pain are closely linked to mood changes and irritability. If you’re unwell, treating that first can make a big difference to how you feel emotionally. If you can’t get into your usual GP quickly, this is where telehealth (including our doctors at NextClinic) can help with things like online prescriptions or advice about when to seek in-person care.

10. Give yourself permission to ask for help

Post-holiday blues can be a sign that something in your life needs attention – your workload, your relationship, your mental health, your finances, or your sense of meaning. You don’t have to figure that out alone.

You might:

• Talk honestly with a partner or close friend about how you’re feeling
• Book in with your regular GP to discuss mood, sleep and stress
• Ask your GP about a mental health treatment plan and referral to a psychologist
• Use reputable online programs like MindSpot or Moodgym (both Australian, evidence-based services)

If leaving the house feels like too much, online options can be a low-friction first step.

How digital mental health and telehealth fit in (Australia-specific)

The Australian Government recognises that digital mental health services – phone, online chat, and telehealth – are now an essential part of the support system. They highlight that digital services can offer free or low-cost counselling, education and crisis support, particularly for people who:

• Live in rural or remote areas
• Feel uncomfortable attending a clinic
• Want help outside standard business hours
• Aren’t sure yet if they need formal therapy but know they’re struggling

You can read more about these services on the Department of Health’s digital mental health page: `https://www.health.gov.au/our-work/digital-mental-health-services`

Where we (NextClinic) fit in

At NextClinic, we’re not a crisis or counselling service – places like Lifeline and Beyond Blue do that brilliantly. What we do offer is a simple way to talk to a doctor online when you:

• Feel you might need a short period of sick leave for mental health reasons
• Want to discuss whether you’re dealing with post-holiday blues, anxiety, burnout or depression
• Need a medical certificate for work or study, where clinically appropriate
• Require a repeat prescription for existing mental health medication (or other regular meds)
• Need a referral to a psychologist or psychiatrist, if our partner doctor feels that’s suitable

Because we’re 100% online and Australian-based, you can:

• Request a telehealth consultation from anywhere in Australia – whether you’re in Sydney, a FIFO camp or a small town hours from the nearest GP
• Speak with an Australian-registered doctor via phone or video
• Receive eScripts by SMS and take them to your local pharmacy
• Get medical certificates for short periods off work (for physical or mental health reasons) when clinically justified

If you live outside a major city, our blog “Telehealth and Rural Australia: Closing the Gap” explains how services like ours are helping to bridge the access divide. (`https://nextclinic.com.au/blog/telehealth-and-rural-australia-closing-the-gap`)

Remember: any doctor – in-person or online – should never be your only mental health support if you’re really struggling. They’re a starting point to help you explore options like therapy, medication, lifestyle changes and workplace adjustments.

After-travel worries: health, sex and everything else

For a lot of people, post-travel blues are mixed in with specific worries about what happened on the trip. That might include:

• “I hooked up with someone overseas… what if I caught an STI?”
• “We were a bit careless with contraception, what now?”
• “I drank way more than usual and now I feel anxious and ashamed.”

These worries can drive post-travel anxiety and low mood – especially if you’re lying awake replaying events and second-guessing yourself.

Some practical steps:

• If you’re worried about STIs or pregnancy, talk to a doctor about testing and contraception options. Our posts “Birth Control Options and How to Get Them in Australia” and “Stay Safe: Your Guide to Contraception This Party Season” walk through your choices and how to organise scripts online. (`https://nextclinic.com.au/blog/birth-control-options-and-how-to-get-them-in-australia`, `https://nextclinic.com.au/blog/stay-safe-your-guide-to-contraception-this-party-season`)
• If you had unprotected sex very recently, pharmacies can provide emergency contraception without a script in most cases – but timing matters, so don’t delay.
• If alcohol or drugs got out of hand, or you did things you regret, consider a non-judgemental chat with a GP or counsellor to unpack that. Shame and secrecy often make anxiety worse.

Sometimes taking one concrete step to address a specific worry (booking an STI test, sorting contraception, talking to someone about what happened) can significantly reduce that free-floating sense of dread that colours everything post-trip.

When you’re too low to work: sick leave, mental health and your rights

Occasionally, people realise on returning from holidays that they’re genuinely not well enough to work – emotionally, mentally or physically.

In Australia, if stress, anxiety, depression or burnout make you unfit for work, you can usually use your normal paid personal/carer’s leave (sick leave), just as you would for a physical illness. Your employer can ask for evidence such as a medical certificate, but that certificate doesn’t need to include your diagnosis – it can simply say you’re unfit for work for a certain period due to a medical condition.

If this sounds like you:

• Consider reading “How to Ask Your Boss for a Mental Health Day” for practical wording and tips. (`https://nextclinic.com.au/blog/how-to-ask-your-boss-for-a-mental-health-day`)
• If you got sick on your annual leave (for example, flu, gastro or a bad mental health episode), you may be able to convert some of that annual leave to sick leave under Australian law, with the right evidence. Our guide “Sick on Annual Leave? How to Save Your Holiday Hours” explains how. (`https://nextclinic.com.au/blog/sick-on-annual-leave-how-to-save-your-holiday-hours`)

If you’re not up to sitting in a busy waiting room to talk about this, a telehealth consultation can be a gentler first step. When it’s clinically appropriate, our doctors can issue short medical certificates for sick leave and help you think through next steps for your recovery.

Bringing the best of your holiday back home

Post-holiday blues can feel unfair. You’ve spent good money and precious annual leave on a break that was meant to recharge you – and now you feel worse.

But there’s another way to look at it. This emotional slump is sometimes your mind’s way of saying:

"“Something about my everyday life needs attention.”"

Maybe it’s your workload. Maybe it’s your sleep routine. Maybe it’s your relationship with alcohol, money, or sex. Maybe it’s a deeper mental health issue that deserves more than “I’ll be right”.

This week, choose one thing from this article to try:

• A 15-minute Sunday (or Monday) reset for the week ahead
• A proper chat with a friend or partner about how you’re feeling
• A short walk each morning for seven days
• A breathing exercise every night before bed
• Booking a GP or telehealth appointment to talk about your mood
• Finally organising that STI check or contraception review you’ve been putting off

Then notice what changes – even slightly.

We’d love to hear from you:

• Have you experienced post-holiday blues or post-travel depression?
• What helped you the most – emotional regulation strategies, routine changes, professional support, something else?

Share your experience or the strategy you’re going to try in the comments. Your story might be exactly what another Aussie needs to read when they land home from their next trip and wonder, “Is it just me?”

References

• What Aussies are feeling post-holidays - Travel Weekly
• Overseas arrivals and departures, Australia - 2023-24 financial year | Australian Bureau of Statistics
• Two in five Australians have experienced a mental disorder | Australian Bureau of Statistics
• Depression | healthdirect
• Feeling flat now you're back at work? A post-holiday slump is normal, but these clues signal it's time for a new job - ABC News
• The Impact of Social Isolation on Subjective Cognitive Decline in Older Adults: A Study Based on Network Analysis and Longitudinal Mode
• Holiday Spending Stress: Tips for Budgets and Gift Giving - Beyond Blue
• Mental health resources | healthdirect
• 5 Ways to Reset Your Mental Health for 2026 | NextClinic
• How to Cope with Holiday Season Stress Tips from Beyond Blue - Beyond Blue
• Dreading Tomorrow? How to Handle 'Back-to-Work' Anxiety | NextClinic
• 5 Signs You’re Too Burned Out to Work | NextClinic
• Depression - symptoms, types, treatment | healthdirect
• Mental illness | healthdirect
• Digital mental health services | Australian Government Department of Health, Disability and Ageing
• Telehealth and Rural Australia: Closing the Gap | NextClinic
• Birth Control Options and How to Get Them in Australia | NextClinic
• Stay Safe: Your Guide to Contraception This Party Season | NextClinic
• Blog | NextClinic
• Sick on Annual Leave? How to Save Your Holiday Hours | NextClinic

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