Dopamine Dip After the Holidays

by Barbara Yakimchuk

Dopamine Dip After the Holidays: Professional And Personal View

11 Jan 2025

New Year is a magical time we look forward to with the same excitement as when we were kids. It often overlaps with holiday breaks — some head off on adventures, while others return home to spend quality time with their loved ones. But then the holiday ends, and we find ourselves thrust back into the harsh reality of daily life, full of endless tasks, looming deadlines, and bad attempts to maintain some form of work-life balance.

My dad, who has been managing a large team for nearly 20 years, always says that after New Year’s, people tend to quit. Perhaps for some it feels like a version of a “Monday,” the perfect time to start afresh. However, most likely, people just find themselves stuck in the so-called Post-Holiday Blues after a holiday break, and the idea of resigning seems less daunting than facing the reality of work. Why do we feel so drained after the holidays? And how can we overcome this post-holiday slump? Let us explore below!

Why is it so hard to get back to work?

The simple answer is that holidays are fun, relaxing, and completely stress-free — all unlike work! But there is a more structured explanation for this post-holiday struggle.

Dophamine drop

During holidays, we are often flooded with positive emotions — we exercise, meet up with friends, and indulge in delicious food. All of this triggers a dopamine surge in our bodies. Returning to routine, which lacks the novelty and excitement of holiday activities, leads to a sharp drop in dopamine levels. This contrast can result in feelings of sadness or demotivation, commonly referred to as the Post-Vacation Blues.

I can confirm this thesis with my personal experience — one of my least eventful holidays turned out to be the easiest when it came to getting back into work mode. I spent the entire week at home with a fever, watching my favourite films. Since I did not experience the usual dopamine spikes, I did not feel the crash either, making my return to work surprisingly smooth!

Physical factor

Holidays allow us to relax and live at a slower pace, often completely disrupting our usual routines. Then, suddenly, Monday arrives — the alarm blares at 7 am, and our phones light up with a flood of messages. Psychologists explain that this abrupt change causes significant stress for our body, both mentally and physically, triggering a corresponding physiological response. It takes several days to readjust, and during this time, we may feel out of sorts.

Image: Midjourney x The Sandy Times

Who finds it harder to return back to work?

I came across three studies conducted by professional neuroscientists and psychologists, all of which say the same thing (prepare to be surprised): those who find it hardest to return to work are often the ones who worked during their holiday.

We might think that the more we involve ourselves in work during our vacations, the easier it will be to transition back. A survey conducted in 2024 somewhat confirms this — out of 2000 employed adults, 54% continued working while on holiday, with nearly half of them doing so to avoid the stress of returning to a heavy workload.

However, contrary to popular belief, a study by the National Department of Medicine, in collaboration with the Department of Business Psychology, found that employees who failed to fully disconnect experienced less stress relief, which negatively impacted their readiness to return to work. Interestingly, those who completely switched off and relaxed during vacations, reported a burst of creativity about two weeks after their holiday.

Francisco D. Bretones, PhD in Psychology, also touched on this in his research, noting that work interruptions or other stressors during a holiday can make the transition back even harder, leading to feelings of demotivation or sadness.

Another study went further and explored the link between depressive moods and workplace stress. It concluded that the more demanding and stressful your job is, the more likely you are to think about it during your break — and the harder it becomes to get back into the swing of things.

Recovering after a holiday: personal tips

Like most people, I experience all the symptoms of Post-Holiday Blues and can say — it is tough and painful. But over the years, I have developed a few tricks to help ease myself back into the routine:

1. Treat yourself on the first day

Whether it is buying a new lipstick, ordering sushi for breakfast, or indulging in a large, creamy, syrupy coffee — giving yourself something to look forward to makes the transition more bearable.

2. Wake up early

Yes, it is painful, but it gives your body time to wake up properly. Plus, you have some time to scroll through Instagram to ease into the day.

3. Shorten the first day

If possible, start an hour later or finish an hour earlier. This small adjustment can give you time to adapt and decrease the pressure of a full, demanding day.

4. Make a yearly plan several days before work starts

I know this might sound overly Instagram-worthy or silly, but having a clear reason why to wake up can make getting out of bed in the morning easier. Maybe work is a step towards saving for your dream trip this year, or it is part of your career growth plan. Either way, having a purpose helps a lot.

Image: Midjourney x The Sandy Times

Recovering after a holiday: colleague’s view

I asked two of my colleagues — our Chief Editor, Dara Morgan, and SMM Editor, Saša Ovčinnikov — to share their thoughts on the dopamine dip after holidays, and honestly, it was a relief to hear their perspectives. It reminded me that we are all in the same boat.

Dara Morgan, Chief Editor:

“Getting back to work after the holidays is like dragging yourself to the gym after a long break: there is no escaping the pain, but hey, it gets better if you survive the first step. Just accept that the first Monday will be a disaster. Pro tip: schedule a team call with one sole purpose — whining about how absolutely unready everyone is.

If you are coming back from a personal vacation, it is even worse. In that case, I recommend a mix of praying, crying, and going to bed embarrassingly early. Trust me, the next morning will suck slightly less.”

Sasa Ovchinnikov, SMM Editor:

"For me, getting back to work after the holidays feels like hell, but I have my top three rules that really help me personally get out of that slump:

1. Drag yourself into a strict morning exercise routine. It might sound simple, but starting your day with exercise and sticking to a routine where you do not skip workouts is key. You do not necessarily have to focus on heavy weights — sometimes it is more about activities like stretching, cardio, or group workouts to get moving.

2. Cooking at home, especially trying complicated recipes, is a great way to reconnect. During the holidays, we have become lazy with cooking, often relying on food delivery. Preparing meals from scratch reawakens your senses, helps you unwind, and lets you switch off from the work routine, while challenging you to cook something new.

3. Connecting with people I have not seen or heard from in a while is key. These could be people from the past who were forgotten or distanced for some reason, or simply colleagues I have not spoken to in a week or two. Personal connections, nostalgic moments, and pleasant memories really help and support, even if you are not directly discussing the challenge of getting back to work."

by Barbara Yakimchuk