How to Manage Post-Vacation Stress
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Hi Friend,
Do you get the Sunday Scaries after a vacation?
It’s those feelings of dread, stress, and anxiety of facing the first day of work.
When I was teaching, the Sunday Scaries were weekly. Now, they show up after a vacation and hit just as hard.
Ideally, I'd spend my Sundays soaking in the last moments of freedom. Instead, I'm an anxious mess.
While sitting on the couch, trying to enjoy "The Rings of Power", I focus on something else: the feeling of a 50-pound weight pressing on my chest, making it hard to breathe.
As my heart races, my mind is flooded by the mountain of tasks waiting for me at work.
Then, Monday arrives, and all my worst fears come true. Imagine arriving at work to:
an overflowing inbox
a calendar full of meetings
and a boss asking for immediate updates
All while trying to shake off vacation mode.
I spend the day spinning in circles, still exhausted from vacation, trying to please everyone but myself.
I’ve had enough of living like this. I want to enjoy my time off and return to work feeling calm and in control. And, I’m not alone. Many people share this experience.
Why Do We Feel Overwhelmed?
The feeling of overwhelm is our brain telling us to slow down.
Most people think this is just how life works—that we’re powerless to change it.
We believe we have to do everything immediately.
We’re afraid to say “no.”
We procrastinate and leave things until the last minute.
We struggle to calm ourselves when overwhelmed.
But we’re wrong.
In the face of overwhelm, we can regulate our emotions and tackle our tasks one step at a time.
Today, I’m sharing a strategy to help you return to work with less stress.
Let's dive in. 🤿
Mistakes to Avoid After Vacation
Post-vacation overwhelm is real, but avoiding a few common mistakes can make your first day back far less stressful.
Returning home the night before work
It’s tempting to maximize every second of vacation, but coming home the night before work can leave you scrambling.
You’re suddenly juggling work responsibilities with unpacking, laundry, grocery shopping, and re-entering adult life. It’s too much at once and sets the stage for an exhausting start to your week.
Diving straight into your inbox
Opening your email first thing is like handing over control of your day.
Your inbox becomes a to-do list that might not be urgent or aligned with your priorities. This creates instant overwhelm, being pulled into others’ requests before giving yourself a chance to focus on what matters most.
Overloading your Monday
After time off, your brain isn’t ready to dive into full productivity mode. But, we often overestimate how much we can get done on day one.
Scheduling multiple meetings and an ambitious to-do list leads to frustration, unfinished tasks, and a sense of failure that can linger all week.
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How to Manage Post-Vacation Stress
To manage post-vacation stress, we need to use our executive functions intentionally.
Do something for yourself
On your final vacation day, schedule time for an activity you enjoy. Coffee at your favorite spot, a short walk around the block, or watching your favorite TV show are acts of self-love.
If anxiety takes over, try mindfulness or breathwork. This doesn’t need to be meditation. It can be a mindful walk where you focus on your five senses.
Prioritize your MITs (most important tasks)
When you arrive at work, don't open your email. Instead, choose your 3 MITs, and focus on them. If email is an MIT, that's fine!
If something new comes up, ask yourself: "Is it more critical than my MITs?"
If not, communicate with others that you’ll handle it later.
Set boundaries
Expect interruptions. Assume others will ask you to do things not aligned with your MITs. If this happens, politely let them know you have other priorities but will get to their request by a specific date.
Try using this email template:
Subject: Re: [Topic or Request]
Hi [Name],
Thank you for reaching out about [specific task or request]. I appreciate you thinking of me for this.
Right now, I’m focused on some other high-priority items that need my attention. However, I want to ensure I can address your request with the attention it deserves. I’ll be able to get to it by [specific date].
Please let me know if that timeline works for you or if there’s an alternative solution that can help meet your needs sooner.
Thank you for understanding!
Best regards,
[Your Name]
Summary
The Sunday Scaries are brutal, especially after a vacation. The mountain of work, countless emails, and demands from others create anxiety, stress, and overwhelm. But the first day of work after a vacation doesn't need to be so bad.
Avoid these common mistakes:
returning home the night before work
diving straight into your inbox
overloading your Monday to-do list
On your first day back at work:
Use movement and mindfulness to manage anxiety and stress.
Prioritize your top 3 MITs (most important tasks)
Set boundaries and politely use your "no" when requests don't align with your MITs
I hope this helps you sculpt a plan to enjoy your vacation and return to work less stressed. ✌️
P.S.
If you want to work on your adult executive function skills, consider joining dozens of others who graduated from our Adult Executive Function Skills 101 course. This course teaches you skills to strengthen your time management, personal finances, and more. Learn more.
About the Author
Eric Kaufmann is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.