Post-vacation syndrome is one of the forms of discomfort that is most noticeable towards the end of the vacation seasons, and although there are many people who do not experience it, in other cases it does interfere with the quality of life of those who They 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 best manage post-vacation syndrome. But first, let’s examine what this phenomenon consists of.
The term “post-vacation syndrome” is used to refer to a wide variety of non-pathological psychological disorders which, however, cause discomfort for several days or even a few weeks.
In most cases, post-vacation syndrome includes elements such as an increase in stress and anxiety, which reach levels that would not have been reached simply because of the daily routine associated with work Monday to Friday.
It also usually involves other forms of emotional distress, such as a tendency to psychological rumination (which is the predisposition to turn over and over 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.
As occurs in any psychological phenomenon (whether or not it generates unpleasant sensations), post-vacation syndrome does not have a single cause, but rather has many, and these involve both biological variables and genetic predispositions, as well as contextual and behavioral ones.
However, in this case, The experiences that have to do with that transition between vacations and returning to routine take on special importance..
That is to say, most of the psychological mechanisms behind post-vacation syndrome have to do with problems adapting quickly to a “new” way of living life, which has to do with assuming many more responsibilities again, 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 must be readjusted.something that is not always easy considering that the work context sets the pace.
4 key ideas to manage post-vacation syndrome
These are some psychological tips that can help you with post-vacation syndrome.
1. Start by adapting your sleep schedules
Adjusting your sleep schedule is one of the most important and priority aspects to keep post-vacation syndrome at bay, because Many of the discomforts associated with this derive from an imbalance in biorhythms.. Set both a time when you will go to bed and turn off the light, and a time when you will get ready to go to bed.
2. Make sure you maintain moments of leisure even if you return to work.
Get back to your work routine It doesn’t mean that it has to occupy all your hours of the day that you don’t spend sleeping..
Remember Parkinson’s law, according to which work tends to expand until it takes up all the available time, and do not allow work to “swallow” your entire day by procrastinating until later to complete your pending tasks. This way you can guarantee yourself some time to dedicate to your hobbies and personal interests, some of which you may have discovered while on vacation.
3. Practice relaxation techniques
There are several relaxation techniques that are simple enough that you can learn them on your own, and you can benefit from their benefits in many situations, including those in the workplace. When you notice that a situation is overwhelming you, you can take a short break of five minutes to go to a place that offers you a certain calm and perform, for example, diaphragmatic breathing exercises.
4. Practice Mindfulness
Mindfulness allows you to live 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 daily life with greater connection and resilience.
Related article: “What is Mindfulness? The 7 answers to your questions”
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