Easing Back into Your Routine After a Holiday Weekend or Vacation
By: Lexi Miller, LCSW
Returning back into your routine after a holiday weekend or a vacation can often feel overwhelming. The transition from your relaxing, fun time away from your normal routine back to your everyday responsibilities can be challenging. If you are someone that struggles with the classic “Sunday scaries” after time away from your typical routine, here are some tips to help you adjust with the transition:
Normalize and validate your feelings: Understand that it is normal to feel a bit “off” after a long weekend. Recognizing that the negative or uncomfortable feelings you are experiencing are likely due to being off your routine can help shift your mindset and focus on how to help yourself feel better. It can be helpful to remind yourself that this feeling is temporary and will likely pass after a few days of getting back into your routine. Give yourself grace and practice patience during this time.
Give yourself a buffer: A drastic change in your routine, like going from a vacation right back into work, can feel stressful. If it’s possible, give yourself an extra “buffer” day at home that can be used to help set you up for the following day. This day can be used to do laundry, food shop, and catch up on some rest. If a buffer day is not possible, allow yourself some grace when you return to your usual responsibilities. It may be helpful to gradually incorporate elements of your routine, without putting so much pressure on yourself to resume all responsibilities at once.
Create a plan ahead of time: Before taking time off from your normal routine, create a plan ahead of time to set yourself up for success. For example, placing a grocery delivery in advance to be delivered when you return home, cleaning up your home before you leave for your trip, or scheduling any social plans ahead of time are great ways to get ahead of responsibilities in advance and help alleviate any unnecessary stress. It can also be helpful to create a list for yourself of the tasks you need to do, which can help you prioritize what you need to focus on after your trip. Creating a plan will help alleviate anxiety of knowing ahead of time what needs to be done for the week ahead.
Prioritize healthy habits: Travel and holidays can often disrupt your normal habits. For some, vacation may mean indulging more than usual, but focusing on reincorporating healthy habits when you return can be helpful with easing the transition. Focusing on eating well-balanced meals and hydrating the week you return from a trip is essential in helping to set yourself up to feel your best. It’s also just as important to focus on getting a good night’s sleep. Try aiming for 7-8 hours of sleep at night. Using relaxation techniques, such as meditating or reading, can be very useful ways to help calm your body during this time.
Reach out to friends and family members: Reconnecting with friends and family can help you catch up on what has been going on while you were away. Establishing connections after being apart from loved ones can help you feel connected and up to date on any recent events you may have missed. Talking to friends and family can also give you an opportunity to reflect and share memories from your trip, which is a great way to help ease the transition back to normalcy.
While the transition back to a normal routine after a vacation or holiday weekend can feel challenging, it is important to remember the purpose of these opportunities and how fulfilling they can be. Remind yourself that the discomfort you may initially feel upon your return is temporary and try to shift your focus on what you can do to help yourself feel good as you navigate the transition back. Remind yourself that the return to routine does not always have to be so stressful; by planning ahead, prioritizing important tasks upon your return, and focusing on slowly reintroducing healthy habits into your week, you will set yourself up for success. If you are someone that struggles with easing back into routines, reach out to hello@upsidertherapy.com to learn more!