Returning from a period of relaxation to the demands of daily life can often feel like a jarring experience, leaving many struggling to readjust. The shift from unwinding to the relentless pace of work and responsibilities can take days, or even weeks, before a sense of routine is re-established. Experts shed light on why this transition proves so challenging and offer practical advice to ease the process.Psychotherapist and performance improvement consultant Dr Joy Conlon explains that holidays offer a starkly contrasting life experience. "It almost gives a person’s nervous system permission to move from a survival state to a state of rest and recovery," she notes. This involves "shifting out of that fight or flight and the demands of everyday life to being on holiday where you will tend to slow down, sleep more, spend more time outdoors, probably connect with people, and be a bit more carefree and active." She highlights the contrast with daily life, which is "filled with responsibility, deadlines and keeping on top of things," whereas holidays allow for a "more regulated and relaxed nervous system."Experts explain why it’s hard post-holiday (Alamy/PA)Upon returning, there is an almost immediate pressure to revert to high performance, responsibility, and constant decision-making. Dr Conlon suggests that "sometimes, it’s less about missing the holiday so much as losing all the psychological conditions that the holiday gives us and we lose all that when we come back." Dr William Van Gordon, a chartered psychologist and associate professor of contemplative psychology at the University of Derby, adds that holidays provide "a slower time and there’s more opportunity to be self-aware and self-reflect." He describes the abrupt return as a "psychological whiplash effect as we find ourselves into working, normal life and there essentially isn’t enough time for the mind and brain to adjust properly to that."To mitigate this impact, Dr Conlon advises incorporating elements of holiday life into everyday routines. She observes that some individuals live solely for their next holiday, with little downtime in between. Instead, she recommends reflecting on what the holiday taught you about your needs – whether it’s more time outdoors or better sleep – and then prioritising these aspects in your daily life. "It’s about reflecting what made you feel good on holidays and then trying to prioritise incorporating some part of that," she states.Taking some of the holiday habits home can help (Alamy/PA)A practical tip is to avoid returning from holiday on a Sunday if work resumes on Monday. Dr Conlon suggests easing the transition by allowing a buffer day. "Some people come back on a Friday and then they have Saturday to unpack and Sunday to prepare for the week," she explains. This provides crucial time to "unpack, sleep, reset – a little transition day," allowing for a gentler re-entry into the working week.Dr Van Gordon further suggests that practices like meditation and mindfulness can help sustain the beneficial effects gained during holidays. "If we can develop a routine of 10 to 15 minutes of mindful breathing or walking once or twice a day, or time out in nature, that can help," he advises, acknowledging that this requires "a bit of planning and a little bit of effort to minimise the effects of the sudden transition."Mindfulness and meditation for 10 – 15 minutes a day can help (Alamy/PA)Conversely, the assumption that people automatically enter ‘holiday mode’ upon arrival is often mistaken. Dr Conlon points out that "because people’s nervous systems are so wired and in survival mode all the time – high-achievers in particular – can find it hardest to settle in on holidays because they are so out of balance." For some, it can take a day or two to truly unwind and feel comfortable in the relaxed environment.