Vacations are often seen as a way to escape the pressures of work and daily responsibilities. However, research suggests that travel itself can sometimes become a major source of stress rather than relief. From planning the itinerary to dealing with travel logistics, many travelers experience what psychologists call “vacation stress.”
But what exactly makes vacations stressful, and how can travelers counter it?
According to a study published on ResearchGate, pre-trip planning tends to produce higher stress levels compared to the actual travel or the stay at the destination. The study surveyed 110 U.S. residents and found that planning a vacation often triggered anxiety, especially when dealing with time constraints, costs, or coordination with family members.
Stress can also arise from high expectations; travelers often anticipate perfection, which can lead to disappointment when the trip doesn’t go as planned. WebMD notes that disruptions such as flight delays, lost luggage, crowded destinations, or poor sleep can significantly impact mood and overall travel satisfaction.
The ResearchGate exploratory study revealed that stress levels vary based on demographics and travel circumstances:
Couples or relatives traveling abroad tend to report more stress during trip planning.
Men and older adults traveling with children often experience stress while commuting to the destination.
First-time travelers and younger adults are more likely to feel stress during their stay, especially when adjusting to new environments or cultural differences.
These findings indicate that vacation stress isn’t limited to one stage, it can occur before, during, or even after the trip.
While vacations are meant to promote relaxation, unmanaged stress can have the opposite effect. Prolonged anxiety can trigger fatigue, irritability, muscle tension, and poor sleep, affecting both mental and physical well-being.
According to WebMD, the stress hormone cortisol can rise during travel if the body perceives constant uncertainty or change, which can reduce the restorative benefits of a holiday.
Additionally, travelers returning home often face post-vacation stress, marked by the challenge of readjusting to daily routines or backlogs at work a factor that can cancel out the positive impact of a holiday.
MedBound Times connected with Clinical Psychologist, Khushboo Agarwal, to understand vacation stress and its effects. She explained it is simply a stressor that arises from changes in lifestyle, food, schedule, or even a person’s state of mind.
She also stated that "transitioning back to your regular routine after a break can be mentally and physically taxing because your body and mind have adapted to a different pace. Vacations remind us that being flexible and adaptable is an essential human skill."
She says, "after a vacation, it often helps to take a few buffer days before returning to work, and then gradually ease back into your usual pace and responsibilities."
Ms. Agarwal explains, “Vacation stress or what I would say is like the Monday blues, this would be vacation blues. It’s normal and common.” She adds that such feelings often arise because people return from an environment of relaxation and novelty to one of structure and responsibility, leading to temporary dips in mood or energy.
Overplanning: Trying to fit too many activities in a short time.
Financial pressure: Budgeting concerns or unexpected costs.
Family conflicts: Differing interests or expectations among group members.
Travel fatigue: Jet lag, long flights, or delayed connections.
Connectivity anxiety: Worrying about work emails or responsibilities back home.
Experts recommend a few key strategies to make vacations genuinely restful:
Plan realistically: Create flexible schedules and allow downtime.
Set digital boundaries: Avoid checking work emails unless absolutely necessary.
Budget ahead: Keep an emergency fund for unexpected expenses.
Prioritize sleep and nutrition: Maintain regular meal times and adequate rest.
Practice mindfulness: Techniques like deep breathing or short walks can reset stress levels.
For families, involving everyone in planning decisions can minimize disagreements and ensure shared satisfaction.
Health experts recommend seeing vacations as time for mental recharge, not just sightseeing. Choosing destinations that promote nature exposure, physical activity, or cultural immersion can increase psychological benefits.
Shorter, more frequent breaks may also reduce stress more effectively than long, infrequent vacations, allowing travelers to recover without the logistical burden of extended planning.
Vacations are meant to restore, not exhaust. Understanding the psychological triggers of travel anxiety and post-vacation blues, from planning overload to post-trip adjustment, can help travelers make conscious choices that truly improve their well-being.
What is vacation stress?
Vacation stress refers to the anxiety or tension that can arise before, during, or after travel, often due to planning overload or unmet expectations.
Why do people feel anxious before a trip?
Pre-trip anxiety is often triggered by budgeting concerns, coordination with others, and fear of unexpected disruptions.
How can you reduce stress while traveling?
Planning realistically, setting digital boundaries, and allowing downtime are key stress-free travel tips.
What are post-vacation blues?
Post-vacation blues describe the emotional low after returning from a holiday, often caused by the sudden shift from leisure to routine.
Chen, Po-Ju, and Daniel Fesenmaier. “An Exploratory Study of Vacation Stress.” Research Note. ResearchGate. Accessed November 2025. https://www.researchgate.net/publication/272144867_An_Exploratory_Study_of_Vacation_Stress. ResearchGate
WebMD. “What to Know About Travel Anxiety.” WebMD, accessed November 2025. https://www.webmd.com/anxiety-panic/what-to-know-travel-anxiety
Edited by M Subha Maheswari