The end of summer marks for many people something more than a simple change of season: it represents the return to a routine that can generate anxiety, stress, and emotional exhaustion. If you feel overwhelmed by the return to work, studies, or daily obligations, you are not alone.

As a psychology professional at SanySa del Levante, I see every September how consultations fill with people experiencing what is known as post-vacation syndrome. The good news is that there are effective tools to manage this transition and take care of your mental health.
It is a set of emotional and physical symptoms that many people experience after a period of rest, when they must return to their daily obligations. It is not a clinical diagnosis, but a natural adjustment reaction of the body and mind.

The most common symptoms include: fatigue, irritability, difficulty concentrating, changes in sleep or appetite, sadness, and a feeling of being overwhelmed. These symptoms usually subside within 1-2 weeks, but in some cases they can persist and require professional attention.
Every September, the consultation fills with similar stories with different faces. Teenagers who can’t reconnect with their studies, professionals who feel anxious about returning to work, parents overwhelmed by the children’s school routine. The change of season, the decrease in daylight hours, and the pressure to “be productive” again create a perfect scenario for emotional discomfort.

Additionally, September often involves a resumption of responsibilities that were left pending before vacation, which increases the feeling of being overwhelmed.

Practical keys to protect your mental health

Planning and flexible routine:

• Establish a gradually progressive routine: don’t try to go from 0 to 100 in one day.
• Prioritize tasks and set realistic goals for the first weeks.
• Leave buffer time between activities to reduce the feeling of rush.

Reconnect with what motivates you:

• Identify what you like about your work or studies and focus on it.
• Set small rewards for accomplishments, however small they may seem.

Maintain healthy habits:

• Stick to sleep schedules: a good rest is the foundation of mental health.
• Exercise regularly: physical activity releases endorphins and reduces stress.
• Maintain a balanced diet and limit caffeine and alcohol.

Manage stress with specific techniques:

• Practice conscious breathing: 5 minutes a day can make a difference.
• Try mindfulness or meditation to reduce mental hyperactivity.
• Set digital boundaries: reduce time on social media and news that generate anxiety.

When to seek professional help

• Persistent anxiety that does not subside after two weeks.
• Sleep disturbances (insomnia or excessive sleepiness) that persist.
• Apathy or loss of interest in activities you used to enjoy.
• Difficulty performing daily tasks at work or home.
• Recurring negative thoughts or feelings of hopelessness.

The return to work or obligations doesn’t have to be a source of suffering. Understanding mental health as part of overall well-being is the first step to facing routine with resilience.

At SanySa del Levante, from the psychology area, we offer a safe space to manage the emotional challenges that September can bring. If you feel overwhelmed, remember that asking for help is an act of courage, not weakness.