Whether it’s school breaks or a long-awaited summer holiday away, the return to regular routines can feel like a crash back to reality and not a very nice one. I had three days off work last week and struggled to get back in to routine yesterday. There has also been an emerging theme in my clients this week which has seen a rise in back-to-school blues and their anxiety surrounding this. Coming back from a holiday, even a relaxing one, can leave us feeling disoriented, low in energy, or anxious about catching up. CBT (Cognitive Behavioural Therapy) techniques can help smooth these transitions and restore balance.
Why we struggle after holidays, even if we’ve not been away
- Shifted routines: Sleep schedules, eating habits, and daily structure often go out of the window during holidays or trips.
- Emotional highs and lows: After weeks of anticipation or days of relaxation, the return to “normal life” can feel anticlimactic.
- Financial and social pressures: Overspending, overcommitting, or travel fatigue can add to stress.
- School anxiety (for children and teens): New transitions, new assignments, social challenges, or academic pressures after a break can trigger worry.
The good news is, recognising these triggers is the first step to managing them.
CBT tips for adults
Reframe negative thoughts
Instead of: “The fun is over, and now it’s just stress.”
Try: “That holiday gave me energy and memories. I can bring some of that into my everyday life with small, enjoyable activities.”
Routine reset
Coming back from a trip or holiday doesn’t have to mean snapping back instantly. You can start with small steps like consistent wake-up times, prepping meals, or organising your to-do list. I’m an all or nothing person so drastic changes work better for me than gradual, but psychologists are in conflict over which is best, so do what works for you!
Challenge perfectionism
If you catch yourself thinking, “I should already be back on top of everything,” ask: “Is this realistic? What’s one manageable step I can take today?”
Reaching the bottom of that post-holiday ironing mountain is a victory in itself.
Plan recovery time
If you’ve been away on holiday, build in a day before jumping back into work or school routines. Use it to unpack, rest, and reset.
Schedule pleasant activities
Plan small, meaningful breaks or activities, coffee with a friend, a short walk, or reading before bed, to balance responsibility with enjoyment.
CBT Tips for children and teens
Name the feeling
Help children to label what they’re feeling: “You’re feeling nervous about going back to school after the holidays. It’s normal to feel like that.”
Thought-challenging game
When a child says: “I’ll never make any friends at my new school,” ask them to find evidence for and against that thought. Then work together to create a more balanced perspective.
Break tasks into steps
Encourage children to set small, achievable goals: finish one homework assignment, organise their school bag, or pick out clothes the night before.
Reinforce positives
Celebrate the small wins: “You read some of your book, that’s a great step forward!”
Family tips for a smooth transition
Re-establish routines together: Use a family calendar for dinner times, homework, and activities.
Model balanced thinking: Share aloud when you challenge your own negative thoughts.
Plan post-holiday fun: Mark something enjoyable on the calendar a movie night, game night, or family outing so there’s always something to look forward to.
Final Thought
It’s natural to feel unsettled when routines restart. CBT can provide simple tools to shift perspective, rebuild structure, and reduce stress. Remember: it’s not about a perfect transition, it’s about steady, manageable steps that help you feel more in control.
Keep an eye on my Blog section this week where I’ll be talking more about supporting children back to school and check out Facebook and Instagram for even back to school tips.
Need more support? Use my booking form to arrange a free 15-minute telephone consultation. You can also find some helpful worksheets in my Etsy shop, ThrivewithKG
