4 keys to deal with post-holiday syndrome

Tips on how to manage the discomfort caused by post-holiday syndrome.

The post-holiday syndrome is one of the forms of discomfort that is most noticeable towards the end of the vacation season, and while there are many people who do not get to experience it, in other cases it does interfere in the quality of life of those who return to the routine, at least for a period that lasts days or a couple of weeks.

But... what can we do to mitigate this type of psychological discomfort? In this article you will find some tips and strategies to better manage the post-holiday syndrome.. But first, let's examine what this phenomenon consists of.

What is the post-holiday syndrome?

The term "post-vacation syndrome" is used to refer to a wide variety of psychological disturbances of a non-pathological type, which, nevertheless that, nevertheless, generate discomfort for several days or even a few weeks.

In most cases, the post-holiday syndrome includes elements such as a includes elements such as an upsurge in stress and anxiety, which reach levels that would not have been reached simply because of the daily routine associated with working from Monday to Friday. Monday through Friday.

It also usually involves other forms of emotional discomfort, such as a tendency to psychological rumination (which is that predisposition to turn over and over again to the same type of thoughts or memories) linked to nostalgia for those vacations that have already ended, or even a feeling of guilt for supposedly not having taken enough advantage of those days of leisure time.

What are the causes of this experience?

As with any psychological phenomenon (whether or not it generates unpleasant sensations), post-vacation syndrome does not have a single cause, but many, and these involve Biological variables and genetic predispositions, as well as contextual and behavioral variables.

However, in this case, of particular importance are the experiences that have to do with the transition between the vacations and the return to routine..

In other words, most of the psychological mechanisms behind the post-holiday syndrome have to do with the problems of quickly adapting to a "new" way of living life, which has to do with assuming many more responsibilities, not being able to visit completely new environments with the same freedom as before, and having a much more restrictive schedule.

All these changes mean that expectations, behavioral patterns and even biorhythms need to be readjusted.This is not always easy considering that the work context sets the rhythms.

4 key ideas to manage the post-holiday syndrome

These are some psychological tips that can help you in the face of post-holiday syndrome.

1. Start by adjusting your sleep schedule

Adjusting your sleep schedule is one of the most important and priority aspects to keep the post-holiday syndrome at bay, because many of the discomforts associated with it derive from an imbalance of the biorhythms of the body.. Set a time when you will go to bed and turn off the light, as well as a time when you will get ready for bed.

2. Make sure you keep moments of leisure even if you go back to work.

That you return to the work routine does not mean that it has to occupy all the hours of the day that you do not dedicate to sleep..

Remember Parkinson's law, according to which work tends to expand until it occupies all the available time, and do not allow work to "swallow" your whole day by force of leaving the completion of your pending tasks for later. In this way you can guarantee yourself some time to devote to your hobbies and personal interests, some of which you may have discovered during the vacations.

3. Practice relaxation techniques

There are several relaxation techniques that are simple enough for you to learn on your own, and you can benefit from their benefits in many situations, including those at work. When you feel that a situation is getting on top of you, you can take a short five-minute break to go to a place that offers you some calm and relaxation. perform, for example, diaphragmatic breathing exercises..

4. Practice Mindfulness

Mindfulness allows you to live in the present moment with more serenity, mental and emotional balance and includes both meditation practices and simple exercises that help overcome psychological rumination and face the challenges of everyday life with greater connection and resilience.

Looking for psychological support services?

If you are interested in having the support of a team of psychology professionals, contact us.

At Psicotools we offer individual psychotherapy and couples therapy services, as well as Mindfulness and training for individuals and professionals. We attend in person and also by video call.