If you feel wiped out after a holiday or big event, you may be experiencing the letdown effect (a delayed physical and neurological response that shows up once the stimulation stops).

During big events, several things happen simultaneously:

• Sensory overload – lights, sounds, crowds, and conversations overwhelm your nervous system.
• Emotional labor – reading social cues, managing reactions, and engaging in interactions takes more energy than it looks like.
• Routine disruption – broken sleep, meal, and medicine routines can trigger symptom flares.
• Stress response – changes in cortisol and adrenaline help you push through, but their drop afterward can create symptoms that last for days.

When you live with a neurological condition, your baseline capacity is already lower. Your brain may be working harder to regulate sensory input, pain signals, autonomic functions such as heart rate and blood pressure, sleep–wake cycles, and emotional regulation.

That means there’s less buffer available when extra demands pile on, and the crash is sometimes more intense or longer-lasting than it is for someone without chronic neurological symptoms.

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What the crash can look like

The post-event crash often lasts 24 to 72 hours and may show up as:

• Headaches or migraine attacks
• Brain fog or slowed thinking
• Increased sensory sensitivity
• Dizziness or balance issues
• Mood dips, irritability, or emotional flatness
• Worsening pain or fatigue
• Difficulty concentrating or regulating emotions

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How to recover from the crash

Resist the urge to push through. Rest matters, but rest alone isn’t always restorative. Everyone’s recovery plan looks different, but this foundation can help you build your own plan.

1. Re-anchor your routines first

Stability helps calm the nervous system. Start with the basics before trying to “catch up” on anything else:

• regular meals
• hydration
• medication timing
• sleep and wake times
• gentle self-care activities

Think regulation before productivity.

2. Reduce sensory input temporarily

Lowering stimulation gives your nervous system space to settle. Do what works for you:

• dim lights
• quiet environments
• limited screen time
• fewer social interactions

This is a short-term strategy that is easy to adapt to your environment (whether at work, school, or home).

3. Expect lower capacity for a few days

Planning for a crash reduces frustration. When you prepare for decreased capacity, you’re less likely to overextend again and prolong recovery.

4. Avoid stacking demands until you’re back at baseline

If possible, delay:

• major decisions
• intense or cognitively heavy work
• long social commitments

Even small stress factors can add up during this window.

5. Treat recovery as the second part of the event

The event doesn’t end when you get home. Recovery is part of the cost of participation, not a personal failure.

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When recovery takes longer than expected

Sometimes you might notice you’re not bouncing back as quickly as you used to. Maybe what used to be a two-day crash is now extending into a week. Or you’re finding that smaller events are hitting harder.

This doesn’t necessarily mean you’re getting worse. It might mean:

• You’ve been running on empty for a while and need a longer reset.
• Your current management strategies need adjusting.
• The cumulative effect of multiple events caught up with you.
• Your body is telling you to slow down.

Pay attention to these changes in patterns. Sometimes our capacity changes temporarily (during high-stress periods, medication changes, or seasonal shifts).

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When to talk to your care team

If post-event crashes:

• Last longer each time
• Become more intense
• Interfere with work or daily function
• Trigger frequent neurological flares

…it is worth bringing up at your next appointment. These patterns can help adjust your treatment plan or pacing strategies.

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Your Neura care team is always available via in-app messaging. Book a video visit with your specialist and care coach to discuss your post-event recovery patterns and develop a personalized pacing strategy that works for your life.

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