How to Deal with Post Grad Trip Depression: Tips for Adjusting After The Trip Of A Lifetime
Graduating from school and going on an epic grad trip is one of the most exciting milestones of your life. You’ve spent months (or even years) looking forward to schoolies, packing your bags, curating your theme outfits and imagining all the unforgettable memories you’ll make. Whether you're exploring the cobbled streets of Europe, hitting the slopes in Japan, or enjoying the epic parties in Fiji, our grad trips are full of new experiences and lifelong friendships.
But what happens when you come back home, and the excitement starts to fade? The photos, souvenirs, and endless Instagram stories may remind you of how amazing the trip was, but you might also start to feel a little down. You might be wondering: why am I feeling so empty after such an incredible trip? This feeling is more common than you think, and it’s often referred to as post-trip blues or post-grad trip depression. While it’s normal to feel a sense of loss after a life-changing experience, it’s also important to know that you’re not alone - and there are ways to deal with it.
Here’s how you can adjust and make the most of your transition from adventure back to everyday life.
Understanding Post-Grad Trip Depression
Before we dive into tips and strategies, let’s first understand what post-grad trip depression is. When you’ve had an amazing experience - especially one that’s packed with excitement, new places, and nonstop fun - it’s natural to feel a little down when it ends. There’s a shift in energy from exploring new things every day to a routine that might feel monotonous in comparison.
There are a few reasons why this happens:
End of the Adventure: The energy of a schoolies trip is contagious. Every day brings something new and thrilling, and it can be hard to go back to a more routine way of life.
Separation from New Friends: Whether you made lifelong friends during the trip or had epic moments with your high school group, it can be hard to transition back to life without them, especially if you were constantly surrounded by fun, energetic people.
Reentry into “Real Life”: A grad trip is the ultimate escape from school, responsibilities, and daily stresses. Returning home to your responsibilities - whether it’s starting a new chapter of life or figuring out what’s next - can feel overwhelming.
The Disconnection from Travel: Travelling exposes you to new cultures, places, and activities. The contrast between the freedom of travel and the normality of home life can feel stark and disorienting.
Allow Yourself to Grieve the End of Your Trip
First things first, it’s okay to feel a little down after your grad trip. The end of an adventure can trigger feelings of sadness, and you should give yourself permission to feel those emotions. Whether you’re mourning the end of the trip or the disconnection from your newfound friends, acknowledging your feelings is the first step toward healing.
Don’t bottle up your emotions. Talk to your friends or family about your experience, and let them know what you’re going through. Odds are, they’ve been through something similar and can offer support.
Stay Connected With Your Friends From Grad Trip
The people you met on your schoolies likely became more than just travel friends - they became part of your extended family for a short time. The friendships you forged during your trip are important, and just because you’re back home doesn’t mean you have to lose touch with them.
Set up group chats, plan hang outs, or even just send a quick text to remind them of the good times. Social media can also help you stay in the loop. The Unleashed Grad Trips instagram will remind you of the shared memories, photos, and inside jokes from your schoolies trip. Staying connected with people who were there with you can help you feel less isolated as you transition back into everyday life.
You could even plan reunions or future trips with your new friends, especially if you bonded over shared interests during the trip. Having something to look forward to can ease the post-trip sadness.
Create a “Post-Trip” Routine
One of the biggest adjustments when returning home from a grad trip is returning to your regular routine. Life can feel dull and uninspiring when you’ve been living in the fast-paced, constantly changing environment of your trip.
To combat this, create a post-trip routine that incorporates some of the adventure you just experienced. You don’t have to be travelling to experience excitement. Think about what parts of your trip brought you joy - was it exploring new places? Meeting new people? Learning something new? Try to integrate some of those elements into your life at home.
Keep the travel vibes alive: Cook a meal from one of the countries you visited, or decorate your room with travel mementos.
Plan future adventures: Even if you can’t go abroad right now, start planning your next trip or weekend getaway to look forward to.
Learn something new: If you tried a new hobby or activity while traveling, continue to explore it at home. This could be anything from cooking a new type of cuisine to learning a new language. Creating a routine that includes elements of your trip will help ease the transition back into “real life” and give you something to look forward to.
Focus on Your Personal Growth
A grad trip isn’t just about seeing new places - it’s also about personal growth. Many travellers come home feeling more confident, independent, and self-aware after their trip. After all, you’ve just spent weeks navigating new places, meeting new people, and handling everything thrown at you while travelling.
Take some time to reflect on the personal growth you experienced during your trip. Think about the challenges you faced and how you overcame them. Reflect on the new friendships you made and the perspectives you gained. Keeping a journal or having a post-trip reflection conversation with a friend can help you process your growth and remind you of how far you’ve come.
Consider what you learned during your travels and how you can continue applying those lessons to your life back home. Whether it’s being more open to new experiences or learning how to step outside your comfort zone, take time to recognize and appreciate your personal growth.
Focus on Gratitude
After a trip filled with so many incredible moments, it can be easy to feel like nothing at home compares. However, focusing on gratitude can shift your perspective. Take a moment each day to remind yourself of the incredible experiences you had, and also appreciate the things in your life that you often take for granted.
This could mean appreciating your family and friends, a comfortable place to call home, or opportunities you have that others may not. Gratitude can help you stay grounded and remind you that life at home is still full of amazing things.
Additionally, sharing your gratitude with others can help you feel more connected. Thank your family for their support, your friends for their companionship, and even your travel companions for the memories you made together. Expressing thanks helps reinforce positive emotions and brings you back to the present moment.
Take Care of Your Mental and Physical Health
Returning to normal life can be stressful, and it’s easy to fall into a mental slump. Take care of your mental and physical health by prioritising rest, exercise, and self-care. Exercise, in particular, is a great way to release endorphins and boost your mood.
Whether you go for a run, practice yoga, or try a new fitness class, physical activity is a great way to lift your spirits and help you feel energised. Additionally, be sure to focus on getting enough sleep, eating healthy, and staying connected to your friends and family.
Additionally, take some time to reconnect with your hobbies or explore new ones. Engaging in activities that make you feel good will help you maintain a positive mindset as you adjust to life back home.
Start a New Adventure (Even if it’s Small)
The world is still full of adventure, even if you’re not on a plane heading to a new country. Start small by exploring places in your own city. Why not take up a new hobby, or try something outside of your comfort zone? Sometimes the biggest adventures happen when you least expect them!
For example, you might want to take a weekend road trip to a nearby town. Sign up for a class you’ve always been interested in, or volunteer for a cause that matters to you. These small adventures can reignite the excitement and joy that you experienced during schoolies.
Plus, they can be a great way to create new memories with friends or family. This can help you ease the transition back into your everyday routine.
A Summary
Dealing with post-grad trip depression is all about finding ways to integrate the excitement of travel into your everyday life. Acknowledge your feelings and stay connected with the friends you made along the way. Create a new routine that includes elements of your trip, and take care of yourself physically and mentally.
Your schoolies may be over, but the memories and lessons learned will last a lifetime. Take that excitement and use it to fuel the next chapter of your life!
If you're ready to plan your next adventure, check out Unleashed Travel for more epic grad trip destinations. The world is waiting, and there’s always a new adventure on the horizon!
