Back from summer? Here’s why a gentler return to routine matters

Why do the benefits of holiday fade so quickly?

The “post-vacation crash” is real

It’s no illusion, people often feel amazing on holiday and then flat or anxious shortly after returning. In a study by de Bloom et al., 96 workers reported improvements in health, mood, and energy during their holidays. But within just one week of returning to work, their well-being had returned to pre-vacation levels.

This quick fade is especially relevant to people with chronic illnesses, whose recovery from daily stress can be slower and more delicate. When the body is already under strain, due to autoimmune dysfunction, fatigue, pain, or medication side effects, the shift from rest to routine can cause flare-ups or setbacks if not handled gently.

Science backs it up

A 2009 meta-analysis confirmed these findings: holidays improve overall health and mood in the short term, but unless followed by meaningful change, the effects don’t last. It’s not enough to rest, we have to protect that rest when we return.

What does it mean to slow down, and why does it matter?

It’s not doing less. It’s doing differently.

Slowing down doesn’t mean dropping everything. According to Harvard Health, “slow living” means doing things with more purpose and presence. It’s about choosing quality over quantity, doing fewer things, but doing them well and mindfully.

This might look like:

• Pausing between tasks instead of rushing from one to the next
• Leaving intentional gaps in your calendar
• Prioritizing one important task each day instead of five

Physiological benefits of slowing down

When we slow down, our bodies move out of a fight-or-flight state and into what’s called the parasympathetic mode, a recovery state that supports immune function, lowers blood pressure, and reduces inflammation.

For those living with chronic illness, remaining in high-alert mode can worsen symptoms. Fatigue, joint pain, gut issues, and brain fog all intensify under stress. By pacing yourself, you reduce the load on your system and create space for healing to continue beyond the holiday.

Why do we feel guilty about resting?

The myth of constant productivity

Even when we want to slow down, many of us feel guilty doing so. There’s a cultural script that says being busy equals being valuable. But rest is not the opposite of productivity. It’s what sustains it.

Studies have shown that people often feel uneasy when they try to relax. One TIME article explored the concept of “relaxation anxiety”, when rest feels uncomfortable or even wrong. Another study found some participants were so distressed by doing nothing that they gave themselves mild electric shocks rather than sit still.

Guilt doesn’t equal growth

Slowing down gives us the space to reflect, align with our values, and rediscover joy, not just hustle. And while guilt might drive short-term productivity, it doesn't support long-term well-being.

How can I ease back into daily life after summer?

Start with a “soft landing”

If possible, don’t schedule anything major for the first few days after returning from a break. Give yourself time to reorient. That includes not expecting your body or brain to operate at full capacity right away.

Consider scheduling a quiet buffer day between your holiday and your work or life responsibilities, just to unpack, plan, or simply breathe.

Move gently, not urgently

Even light physical activity can help restore balance, especially walking in nature. A systematic review found that even short, 5 to 30-minute sessions in green space can significantly reduce depressive mood. This holds special relevance for those managing chronic illness, where movement often needs to be gentle and low-impact.

You don’t have to go on a hike or do a full workout. A short walk, a few stretches, or even sitting outside with a cup of tea can help regulate your nervous system.

Protect your energy with intentional priorities

Instead of jumping straight into every social or work obligation, take stock. Ask yourself:

• What’s truly important this week?
• What can wait?
• What can I delegate, or decline?

Setting boundaries is especially necessary for people with chronic fatigue or pain conditions. Saying no isn’t selfish, it’s protective.

How long should I stay in this slower mode?

Longer than you think, and that’s okay

A recent study suggests that the emotional benefits of a holiday can actually last up to 43 days, especially if you stay physically active and mentally disconnected from work.

That means you have permission to stay in “vacation pace” well into September. Keep those gentle mornings, slow evenings, and intentional breaks going. They’re not a waste of time, they’re how your body and mind continue healing.

Make it a rhythm, not a reaction

Rather than thinking of rest as something you do only when burned out, integrate it into your daily and weekly routine. Rest is not a reward. It’s a right.

Key takeaways

The pressure to return from summer and immediately hit the ground running is widespread, but it’s not wise, especially for those managing chronic illness. Scientific research shows that while holidays offer meaningful benefits for mood and health, those gains disappear quickly if we rush back into full speed.

Slowing down, both mentally and physically, can help preserve your post-holiday glow and support long-term well-being. Whether that means taking a day to ease back in, walking in nature, or simply saying no to that extra event, your nervous system will thank you.

So, skip the sprint and go gently. Let recovery continue, because self-care doesn’t end when the holiday does.

Did you find this article helpful?

Give it a “Like” and share your thoughts and questions with the community in the comments below!

Take care!