Post-Vacation Blues in Barcelona: How to Manage Stress and Anxiety After the Summer

Barcelona in September is a city in transition. The high heat of summer starts to soften, the flow of tourists begins to thin, and the rhythm of daily life gradually returns. For locals, September means back to work and school. For expats, international students, and long-term visitors, it’s a month of change: new routines, shorter days, and fresh responsibilities. Even tourists who stay longer into September often feel the shift in atmosphere.

This sudden change from leisure and relaxation to schedules and obligations often brings what is commonly called the “post-vacation blues.” Symptoms include sadness, anxiety, lack of motivation, and sleep disruption. For many people,  locals, travelers, and especially expats adapting to a new environment,  these feelings are more than just mood swings. They can seriously affect quality of life.

In this article, I’ll explain why post-vacation stress is so common, what symptoms to watch out for, practical strategies to cope, and when to seek professional help.

Why post-vacation stress happens

1. The abrupt shift from freedom to routine During summer, schedules are more relaxed. Children are out of school, families take holidays, and work slows down. September brings back structure: alarm clocks, deadlines, school runs, and office meetings. The transition can feel overwhelming.

2. Expat and international families face double stress For families who relocated to Barcelona, September may mean children starting international schools, parents adapting to new jobs, or households adjusting to a different culture and language. These factors amplify post-vacation stress.

3. Shorter daylight hours In September, days become noticeably shorter. Reduced sunlight affects the production of serotonin and melatonin,  key hormones for mood and sleep regulation. This can trigger fatigue, irritability, or mild seasonal depression.

4. Financial and work pressures After summer spending, September often comes with bills, school expenses, and renewed work intensity. This financial and professional pressure can contribute to anxiety.

5. Unrealistic expectations Many people expect to feel refreshed after summer. When reality hits,  tiredness, stress, or dissatisfaction,  it creates frustration and guilt, making symptoms worse.

   
   

Symptoms of post-vacation stress

• Persistent sadness or irritability

• Anxiety, restlessness, or panic attacks

• Trouble sleeping or waking up tired

• Difficulty concentrating at work or school

• Loss of motivation and energy

• Physical complaints such as headaches, digestive problems, or muscle tension

• Social withdrawal or loss of interest in enjoyable activities

  
  

Practical strategies to cope

1. Reintroduce routines gradually Don’t try to “fix” everything in the first week. Break down obligations into small steps and give your body and mind time to adapt.

2. Prioritize sleep hygiene Go to bed and wake up at consistent times. Avoid screens at least one hour before sleep. Quality rest is the foundation of mental health.

3. Stay physically active Exercise boosts endorphins and serotonin. Even a 30-minute daily walk in Barcelona’s parks or along the beach can make a difference.

4. Seek sunlight Expose yourself to natural light, especially in the morning. It helps regulate circadian rhythms and mood.

5. Limit alcohol and caffeine While tempting, alcohol worsens anxiety and sleep disruption. Too much caffeine increases restlessness.

6. Plan enjoyable activities Don’t let September feel like the “end” of joy. Schedule small pleasures: a dinner with friends, a cultural outing, or a beach visit.

7. Practice relaxation techniques Meditation, breathing exercises, or yoga reduce stress and improve focus.

8. Stay socially connected Isolation worsens low mood. Connect with colleagues, classmates, or fellow expats. Community is protective for mental health.

   
   

When to seek professional help

If symptoms last more than two weeks or significantly interfere with daily life, it’s time to talk to a healthcare professional. Seek help if you experience:

• Persistent sadness or hopelessness

• Panic attacks or severe anxiety

• Loss of interest in daily activities

• Thoughts of self-harm or suicide

  
  

Professional support,  whether counseling, psychotherapy, or medical treatment,  can make recovery faster and safer.

FAQs

Is post-vacation blues the same as depression? No. Post-vacation stress is usually temporary and mild. Depression is more intense, long-lasting, and requires professional care. But one can overlap with the other, so don’t ignore persistent symptoms.

Can children and teenagers experience post-vacation stress? Yes. Kids may feel anxious about returning to school, especially if they’re starting a new one (common for international families). Watch for mood changes or reluctance to attend classes.

What about expats starting new jobs in Barcelona? Cultural adjustment, language barriers, and workload can amplify stress. Seeking support early helps prevent burnout.

Are there medications for post-vacation stress? Mild cases are usually managed with lifestyle adjustments. For more severe or persistent symptoms, a doctor may recommend therapy or medication.

Does diet influence mood? Absolutely. A balanced diet with vegetables, fruits, lean proteins, and omega-3 fatty acids supports mental health. Avoid excessive sugar and processed foods.

Final thoughts

September in Barcelona is a time of transition. For locals, travelers, and expat families, the return to structure can feel heavy. But with awareness and small, intentional steps, post-vacation blues can be managed effectively.

If symptoms persist, don’t hesitate to seek help. Quick access to a multilingual doctor or mental health professional in Barcelona can provide reassurance, guidance, and tailored care. Your wellbeing,  and that of your family,  is the key to enjoying life in this extraordinary city.

About the author

Dr. Stefan Botnar, MD – English Speaking Doctor in Barcelona for Tourists and Expat Families

Dr. Stefan Botnar is a board-certified English-speaking doctor in Barcelona with over 15 years of experience in internal medicine and public health. He provides fast, out-of-pocket consultations for international patients, specializing in preventive care, substance metabolism, travel-related issues, and especially STD/ETS testing and treatment.

His clinic, located at Carrer de la Marina, 16–18, Torre Mapfre, Barcelona, offers in-person and telemedicine appointments, immunizations, nutritional advice, and minor emergency care (fever, gastroenteritis, allergic reactions). Patients pay directly, no insurers required.

Dr. Botnar speaks English, Spanish, Russian, Romanian, and German, ensuring clear communication with a diverse international clientele. He delivers evidence-based diagnoses and tailored treatment plans, helping visitors and expat families prevent common ailments (heatstroke, food poisoning, pediatric infections, mental health concerns) and offering comprehensive follow-up until they return home.

As a specialist in internal medicine, Dr. Botnar also focuses on the mind-body connection, supporting patients in navigating seasonal transitions and maintaining balance while living or traveling abroad.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider if you experience persistent or worsening symptoms.