Back-to-school season is approaching, but children aren’t the only ones affected. Adults, after a period of rest or inactivity, also need to return to routine and work. It’s something we know is inevitable when going on vacation, yet for many people it still feels like a small trauma.

To prevent this, it’s crucial to have motivation to return—but it’s also necessary to gradually ease back into your usual lifestyle, which is so different from vacation mode. Preparation for returning to work begins before the vacation, but the first few days back are especially important to avoid the so-called “post-vacation syndrome.”

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Post-Vacation Syndrome: An Enemy of Returning to Work

Post-vacation syndrome refers to the onset of mild depression that affects some people when returning to work. It’s essentially typical stress that can occur at any time of year (apathy, irritability, discouragement, difficulty relating to others, insomnia, headaches, excessive fatigue, or even sadness) but is mainly triggered by the end of the vacation period.

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Does Post-Vacation Syndrome Really Exist?

The answer isn’t entirely clear. Many workers experience this stress, which can lead to serious problems. However, it’s more often discomfort due to schedule changes, lack of sleep, accumulated work, or juggling multiple responsibilities (work, kids’ return to school, exercise, the September “hump,” etc.).

It’s common to joke about this because the “good life” is over until further notice, and routine work resumes. That’s why this feeling is sometimes described as depression or boredom, though in most cases it doesn’t reach that level. If discouragement persists for more than two weeks, it could indicate a real problem.

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Tips to Combat Post-Vacation Syndrome

Whatever it is, we can fight that early-work feeling. The key is motivation and accepting that, since there’s no alternative, the best thing is to return to work in the best possible way.

The first day is crucial. When you’re at work, focus on work—forget whether it’s hard, whether your vacation was fun, or when the next long weekend is. On the other hand, returning to work also has positives: seeing colleagues and friends again or restoring a sense of order in your life (meals, exercise, structured schedules, etc.).

To make the return less shocking, it’s important to take it slowly. Catching up after 10 or 20 days of vacation can’t be done in one day. Organize tasks by urgency, get updated on what happened during your absence, and set goals for the new season. It may feel difficult at first, but the first days are for readjusting to your previous work rhythm.

It’s also important to remember that the day isn’t just about work. A well-structured day can help you manage tasks, rest, and feel better about yourself. After work, you can spend time with family, meet friends you didn’t see on vacation, or engage in enjoyable activities. You can also set or start personal goals—and above all, don’t bring work home during the first few weeks.

Motivation is essential. Staying motivated can be tricky, but there’s a useful trick: set goals and visualize them. If you focus on how many workdays remain until your next break, you’ll only feel anxious. Instead, focus on the days available to achieve a new goal and improve your performance. Challenging goals, both professional and personal, can inspire and excite you.

Physical activity helps you cope with the first day back and the rest of the year. Exercise reduces stress, improves health, distracts from work problems, breaks monotony, and boosts energy. It also helps maintain a good appearance, which increases motivation to keep exercising, improving, and reaching goals.

Follow these tips, and you’ll return from vacation at your best level.