Beating the Post-Vacation Blues
Easing Back into Routine with the DOSE Method
Coming back from vacation can feel like an emotional crash. One moment, you're soaking in new experiences, and the next, you're faced with unpacking, emails, and the familiar routine you momentarily left behind. It’s normal to feel a bit melancholic as you settle back in, but with a little intention, you can soften the transition. Using the DOSE method—Dopamine, Oxytocin, Serotonin, and Endorphins—you can reset without feeling like all the joy of your trip has suddenly vanished.
Dopamine: Reward Yourself with Small Pleasures
Dopamine is the neurotransmitter responsible for pleasure and motivation. Instead of jumping straight into household chores and responsibilities, create a small reward for yourself to make coming home feel just as enjoyable. One of my favorite ways to do this is by ordering dinner in. No cooking, no dishes—just a little extra time to unwind and savor the feeling of ease before diving back into normal life. Whether it’s a cozy movie night, a sweet treat, or setting aside time to flip through your travel photos, little pleasures can make a big difference.
Oxytocin: Connect Through Shared Memories
Oxytocin, the bonding hormone, helps us feel connected and secure. One of the best ways to keep the warmth of your trip alive is by reminiscing with loved ones. Talking about favorite moments from the vacation, sharing photos, or even planning a future trip can extend the happiness. If you traveled with family or friends, set aside time to reflect together. If you traveled solo, calling someone and sharing your experiences can make the transition home feel less isolating.
Serotonin: Reflect on Gratitude and Growth
Serotonin stabilizes our mood and brings a sense of contentment. Instead of seeing vacation as an experience that’s ‘over,’ try viewing it as something that’s now a part of you. I like to journal about the highlights of my trip in a travel book—what moments stood out, what I learned, and how I felt. Writing down these memories solidifies them and allows me to relive them in a positive way. I usually write my reflections in a dedicate travel journal so that I can revisit past travels without having to look for multiple books. I love this one. (Affiliate link). Practicing gratitude for the experience, rather than mourning its end, makes the transition home feel fulfilling rather than disappointing.
Endorphins: Move Your Body and Prioritize Wellness
Endorphins help relieve stress and boost mood. After a vacation, gentle movement can help reset both your body and mind. I find that practicing yoga at home or soaking in a warm bath helps me ease back into my routine with more clarity and less tension. It doesn’t have to be a full workout—stretching, a short walk, or any intentional movement can help shake off travel fatigue and reintegrate you into your daily life.
Bringing It All Together
Post-vacation blues don’t have to linger. By intentionally engaging in small rewards, connecting with loved ones, practicing gratitude, and prioritizing movement, you can return to routine with a sense of peace rather than longing. Your vacation may be over, but the joy, memories, and growth it brought you are here to stay.
Warmly,
Jessica