The Happiness Hangover: What to Do When the Annual Conference Ends

Written by Taylor Worsham, BA, Communications Coordinator

Nothing or nobody really prepares you for when the Annual Conference is over. I certainly wasn’t. Charlotte 2026 was technically my second Annual Conference, but my first conference where I attended as an attendee and not part of the NSA staff. As I’m writing this, I’m very much deep in the throes of what are called in our community as “post-conference blues,” or also more widely known as a happiness hangover. 

According to Psychology Today, symptoms of it can include feeling down, low energy, feeling tired, loneliness (even if you are not alone), and/or a loss of purpose. Sound familiar? While I’m still figuring out what to do with myself after such a joyous, momentous occasion, here are a few things I’ve found that have helped me during this time.

1. Rest, rest, rest

I know this one may seem like “yeah, no duh,” but the Annual Conference is draining. You’re meeting a bunch of new people, you’re speaking during the Open Mics, you’re probably dehydrated, you’re staying up late talking to people in the lobby then waking up early for the 9 AM workshops, you’re socializing pretty much the entire time, and jet lag is real. You are going to be completely exhausted by the time it’s over. 

When you get home, give yourself permission to rest. And that may look different from person to person. Whatever gives you rest and recharges your spirit in a productive way, do it. Take time off work, if possible. 

2. Let yourself feel

Feel all the emotions afterward and feel them fully: sadness, loneliness, anger, mourning, etc. It’s okay to express them, too. If you want to cry, then cry. If you want to go to a rage room and smash things up, then do it. The only way to get through them is by actually going through them, not around them. 

3. Seek out connection and fulfillment

Your brain is coming down from an insane high from being at the conference. Finding connection and community releases a bunch of feel-good hormones in the brain, including dopamine, serotonin, and oxytocin. Then, all of that is taken away super suddenly. It’s sort of like someone who’s addicted to drugs not getting high for a bit. The withdrawals kick in. They don’t feel good. Frankly, they suck. 

My advice? Seek out (healthy) connection and fulfillment. This can include spending time with your family and friends, treating yourself to your favorite food or a well-earned break, exercising, meditation, drawing or painting, volunteering, etc. Also, talk to people who also went to the conference! Chances are, they are going through the exact same thing as you right now. 

4. Capture the conference magic before it fades

I highly recommend this one. Jot down your favorite memories, save/print photos, write down your favorite quotes, record a voice memo, or talk to people you met at the conference that you want to stay in touch with. This can help turn the conference experience into something you can revisit at any time. 

5. Do some reflecting

A meaningful conference experience can shift the way you see yourself. Take some time to reflect on what this experience brought up for you by asking:

1. “What did I learn about myself?”

2. “What do I want to carry forward?”

3. “What was my biggest takeaway from this experience?”

4. “How can I apply what I learned in workshops to my everyday life?”

Doing reflection work can help you get even more out of your experience. The conversations and workshops do not have to stay in the conference rooms. You can carry them into your daily life in ways that feel realistic to you.

7. Make the next step

After an intense experience that feels meaningful, it can be tempting to put pressure on yourself to keep the momentum going right away. But instead, choose a next step that’s gentle, ideally related to  the NSA. Maybe sign up for a virtual event, attend an NSA Chapter, revisit your notes from a workshop, or something similar. 

8. Remember that belonging still exists when you’re apart

One of the hardest parts of leaving the conference is going from being surrounded by people who understand stuttering to returning to places where you may be the only one you know who stutters. But the connection you felt does not disappear when everyone goes home. The people you met and the conversations you had still count. That sense of belonging is still within you, even across different cities, time zones, routines, and seasons of life.

While the conference may only last a short while, community doesn’t have to be limited to that time frame. You can stay connected through NSA Chapters, virtual events, messages, social media, and the reminder that you are still part of this community, even from home.

Keep the community close

If you are feeling the post-conference blues, it may be because it gave you something valuable: a place where stuttering was not something to fix or apologize for. And while we can’t bottle up the magic of being together in one hotel or one weekend, we can keep building spaces where people who stutter feel supported and less alone all year long.

Stay connected with the NSA by joining our mailing list so you don’t miss updates about upcoming events, community opportunities, and the 2027 Annual Conference in Scottsdale, Arizona. 

And if this community has meant something to you, consider making a donation to help us continue creating life-changing spaces through NSA Chapters, virtual events, family programming, 1-Day Conferences, and more.

Make a difference today at WeStutter.org.