You’ve just had the trip of a lifetime, exploring new places, meeting the locals, and indulging in experiences that made your soul sing.

But now you’re back home, and instead of feeling refreshed, there’s a strange sense of emptiness. Sound familiar? That’s the post-travel blues creeping in. 

These blues are completely normal, and the good news is; there’s plenty of ways to shake them off and bring a little bit of adventure into your everyday life!

What are post-travel blues?

Post-travel blues, sometimes known as post-holiday depression, is the feeling of sadness or low mood that can hit after returning from a trip.

You might find yourself reminiscing about the places you’ve been, feeling restless or unmotivated, or even struggling to find joy in your usual routine now you’re ‘back to reality’ — in fact, 57% of travellers say they’ve experienced the post-travel blues!

The good news is that while the post-travel blues are very much a real thing, they don’t have to stick around for long. Understanding what’s causing them and taking the right steps can help ease you back into everyday life without losing your love for adventure — because who would want that?

What causes post-travel blues?

There can be a whole range of reasons why you might feel a little bit down after your trip, but some of the most common include:

• The contrast effect — After days (or weeks) filled with excitement, new experiences, and endless exploration, returning to the predictability of day-to-day life can feel a bit like a letdown. The stark contrast between the thrill of travel and the routine of home can make things feel a little dull in comparison.
  
  
• Routine shock — Adjusting back to work, chores, and responsibilities when you’ve been living a more ‘carefree’ lifestyle can be a shock. When you’ve spent time embracing freedom and spontaneity, settling back into a more structured schedule and to-do lists can feel overwhelming.
  
  
• Lack of novelty — Travel offers constant stimulation, with new places, people, foods, and experiences. Once you’re back home, the familiarity of daily life can start to feel repetitive, making you long for that sense of discovery again.
  
• Feeling disconnected — If you made meaningful connections with people during your travels, being away from them can leave you feeling isolated. Even if you didn’t meet new friends, the experience of travel itself can feel like a companion, and that absence can be quite noticeable. 

How long do post-travel blues last?

How long post-travel blues lasts varies from person to person. Some people can shake them off pretty easily in just a few days, but for others, it might take a few weeks to readjust.

If you’re someone who travels a lot, you might already have some coping strategies in place. However, if this is your first experience with post-travel blues, it’s important to remember that it’s completely normal to feel this way. The key is to be kind to yourself and use the right plans to bring a little adventure into your daily life. 

If you find that your blues are lingering longer than expected, it might be helpful to take a step back and assess what’s making the transition feel particularly hard.

Can post-travel blue cause physical symptoms?

It might be surprising to know, but post-travel blues can actually affect you physically. Some of the symptoms include:

• Fatigue and low energy levels
• Difficulty concentrating or staying focused
• Changes in appetite (eating too much or too little)
• Disrupted sleep patterns, including insomnia or oversleeping
• Increased irritability or mood swings
• Feeling restless or anxious
• Headaches or muscle tension

This is especially true if your trip involves a time zone change which can throw off your body’s natural rhythm. The combination of these emotional and physical symptoms can make it harder to settle back into everyday life, but recognising them is the first step to overcoming them!

How to get over the post-travel blues

It might not be easy, but there are a few ways you can work to get over the post-travel blues. And remember, it’s important to choose the right ways that work for you.

1. Plan your next adventure

Just because your trip is over doesn’t mean the adventure has to stop! Start thinking about your next getaway, even if it’s months away.

Research destinations, make a mood board, or jot down ideas for your dream trip — having something to look forward to can really boost your mood. 

Even if a big trip isn’t on the cards right now, you can still plan smaller adventures, like weekend getaways or day trips to explore new places closer to home. The key is keeping that sense of excitement alive.

2. Relive the best moments

One of the best ways to keep the travel spirit alive is by reminiscing about the incredible moments you’ve had. Go through your photos, create a scrapbook, or even put together a little video of your top highlights. 

Sharing your adventure with friends and family can help you feel connected to those experiences again. If you’re feeling up to it, you could even start a travel blog or journal to document your memories in detail. It’s a great way to reflect on your special moments and keep them fresh in your mind.

3. Bring travel into your daily life

Incorporating elements of travel into your daily routine can be really helpful. Cook dishes inspired by the cuisine you loved, learn the language of the country you visited, or decorate your space with souvenirs that remind you of the happy times on your adventures.

Even something as simple as reading books set in different destinations or watching a travel documentary can help you maintain that level of wanderlust.

4. Stay connected

If you made friends while travelling — especially if you solo travelled — stay in touch! Drop them a quick message or ask for a video call to help maintain those connections and keep the travel spirit alive. Maybe a reunion trip is on the cards!

Keeping up with the people who share your love of travel can also help you feel less alone in your post-travel blues. It can be nice to know that other people are experiencing the same feelings as you.

5. Focus on your self-care routine

Returning to reality can be overwhelming, so make self-care a priority. Whether it’s a relaxing bath, journaling, or treating yourself to a good book, taking time for yourself can ease the transition back to normal life. 

Meditation, mindfulness, and practising gratitude for the experiences you had can also help shift your focus from what’s over to what’s ahead.

6. Stay active

Exercise is a great way to lift your mood and boost your energy levels. Whether you go for a walk, hit the gym, or try a new activity inspired by your travels (maybe a salsa dancing class?), movement can help keep the blues at bay. 

Staying active also helps combat some of the physical symptoms you might experience, like sluggishness or restlessness.

Don’t forget, it’s important to stay hydrated when you’re active! Why not invest in our Ttrtl Travel Flask?

Is it normal to feel sad after a trip?

Absolutely! Travelling can be an exciting and enriching experience, so it’s only natural to feel a little down when it’s over. Some people experience a feeling of loss, especially if their trip was a meaningful one! 

The important thing is to acknowledge how you’re feeling and find ways to incorporate the joy you feel when you’re travelling into your daily life.

When should you be concerned if the blues aren’t shifting?

If your post-travel blues are lasting longer than a few weeks and you’re persistently low, it might be worth reaching out for support. 

Feeling down is normal, but if it’s taking a toll on your day-to-day life, talking to a friend, loved one, or professional can help.

Are post-travel blues the same as jet lag?

Not quite! While both can make the transition back to everyday life feel a bit tricky, they’re caused by different factors.

Post-travel blues are more emotional, while jet lag is a physical reaction caused by crossing time zones. It can cause fatigue, disrupt your sleep, and make it difficult to concentrate. On the other hand, post-travel blues tend to be more about your mood and motivation levels.

Beat the post-travel blues with Trtl Travel

The post-travel blues don’t have to put a dampener on the memories you’ve made. By bringing elements of travel into your daily life, planning your next adventure, and taking time to care for yourself, can turn that ‘back home’ feeling into excitement for what’s to come.

Ready for your next adventure? Check out our travel accessories — like the Trtl Travel Pillow, Carry Bag and Travel Wallet — or head over to our blog page to read up on all things travel-related!