The so-called post-vacation syndrome, also known as post-vacation stress or depression, is a concept that refers to the anxiety or emotional pressure that we must face when readapting to work tasks after a vacation period.
Post-holiday syndrome cannot be considered an illness but rather an adaptive process to working life after the holidays, which, for some people, can be difficult.
Does post-vacation syndrome really exist?
There is no consensus in scientific society about the exact definition or the real existence of this “post-vacation syndrome”, but it is considered to be the result of the fact that in much of our environment work is considered a negative, obligatory and sacrificial activity; in societies where work is considered something creative, meaningful in itself and worthy of human beings, post-vacation stress practically does not exist.
It is very difficult to draw up a specific profile of workers who are more likely to suffer from this feeling, but an approximation can be made based on the work environment and personal characteristics. Thus, it should be noted that the people most likely to suffer from this syndrome are those who have less resistance to frustration.
This also applies to workers who enjoy longer holidays, those who work in an unpleasant environment, those who are not excited about their work and those who deal with a bad boss, either because he does not value them or because he considers them incompetent.
What is post-vacation syndrome and why does it occur?
Re-adaptation to working life after the holidays includes changes in schedules, obligations and lifestyle as a whole. All of this forms a normal adaptation process, which in some cases becomes more intense and causes psychological and/or physical discomfort for those who suffer from it.
For most people, returning to “normal work” does not cause any disruption, but rather the opposite, as they return with enthusiasm to productive activity, especially for those who have a favourable work environment and are made up of pleasant and creative activities with the development of satisfactory social relationships.
Symptoms and diagnosis
In some cases, the pressure of returning to work can cause real cases of acute stress with all the emotional, behavioural and physical manifestations that characterise it : discomfort, anxiety, depression, decreased performance, palpitations, sweating, increased respiratory and heart rates, tremors, mood swings, etc. These signs and symptoms of stress are more frequently manifested by women, probably because they carry out activities in a more pressured social and family environment.
If these adaptive changes persist for more than a few days, a true generalized anxiety syndrome or so-called chronic stress may appear, which will manifest specific symptoms and may require specific treatment . If this situation occurs, it is best to consult a specialist.
There is an international consensus on criteria for post-holiday syndrome: presenting emotional or behavioural symptoms in response to an identifiable stressor within three months of its onset, prior to a depressive disorder or anxiety disorder.
Very few cases of post-holiday stress require a professional approach, either medical or psychological. To overcome the discomfort resulting from this poor adaptation to the change of life from vacation to work, it is recommended to follow some guidelines:
Start gradually with the intensity of the work, from less to more intensity, always trying to begin with the most pleasant tasks.
Take advantage of breaks or meal times to return to some pleasant activity, social or family relationships.
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Get adequate sleep, around eight hours.
Maintain regular schedules both during the day and at bedtime and wake-up times.
Don't “take work home,” leave what concerns work at work.
Practice moderate physical exercise, if possible daily.
Select those activities that we can carry out, and delegate those for which we are not so prepared.
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Maintain a realistic and proactive attitude, without repeatedly and unproductively weighing all the alternatives to the issues raised.
Present work problems in the simplest and most essential way possible, leaving aside the details and considering the essence to find solutions.
Praise the good work of those around us and correct inappropriate or negative behavior as soon as it arises in a subtle but firm manner.
Practice relaxation at regular intervals, eliminating erroneous thoughts or irrational ideas that can make us anxious.
Try to limit its appearance
Plan your return home in advance and in a relaxed manner ... that is, do not return from vacation just the day before returning to work, but rather it is advisable to return a couple of days before, to prepare yourself physically and mentally for the return to work.
When you arrive at work, don't start your work abruptly and intensely . Instead, it is beneficial to allow yourself some time to share your holiday experiences with your colleagues and thus create a good atmosphere to start your work.
Hold relaxed start-of-cycle meetings to define and detail the objectives for the period beginning , the means and the team's expectations.
Some supplements that can help you
Getting over post-holiday blues and getting back into your work, study and exercise habits can trigger feelings of tiredness and stress. Reincorporate your healthy eating habits, and if you need a little more, using a supplement can help you deal with seasonal changes and the feeling of not being able to do everything.
B complex: B vitamins are necessary for the functioning of the brain and nervous system.
Zinc and Selenium: Altered levels of these minerals are related to mood disorders.
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Omega-3 fatty acids: the brain is the organ with the highest amount of phospholipids in the body, since they are necessary for its normal functioning.
5-HTP: It is an effective mood-elevator, due to its enhancing effect on brain serotonin levels. It also increases endorphin levels.
L-phenylalanine and L-tyrosine: precursors of basic substances for our mood.
St. John's Wort: It has an inhibitory effect on serotonin loss. It improves symptoms such as anxiety, apathy, sleep disorders, and low self-esteem.
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Rhodiola: an adaptogen that will help us improve the body's resistance to stress.
https://www.psicologiamadrid.es/sindrome-postvacacional-depresion-y-ansiedad/
https://muysaludable.sanitas.es/salud/sindrome-postvacacional-podemos-aliviar-efectos/
https://www.salud.mapfre.es/cuerpo-y-mente/psicologia/sindrome-post-vacacional/
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