How to deal with the return from vacation on a psychological level

There are many studies that show how having the opportunity to disconnect from work for several days through a vacation has a beneficial effect on the mental health and general well-being of persons.

However, we must not overlook that, even indirectly, the holiday period It can also make it easier for us to unleash some psychological complications that harm. Complications that, although they do not constitute psychopathologies, do make us feel bad for a few days or even weeks, and that even make us less able to function well by interacting well with the world and with the rest.

The clearest example of the latter we have in the post-vacation syndrome. In this article you will find some tips on how to deal with it and how to deal with the return from vacation and its psychological impact on you.

• Related article: "Why is it important to have vacations to disconnect?"

Why is it normal for us to find it difficult to adapt to the routine after the holidays?

Going from a period of rest and leisure to another in which we have many more responsibilities and tasks to do involves making changes both in our way of behaving and in our way of to think.

What's more, in many cases this also coincides with a physiological and psychological transition phase: there are not a few who, when returning to work, need to readjust their sleep schedule because they have passed many days or weeks going to sleep at a time very different from the one that characterizes their working days.

This set of psychological and biological changes arrive at the same time relatively abruptly (literally, from one day to the next) and can become emotionally unstable in some people, although not so severely that a disorder develops mental. This is what happens when there is what we call post-vacation syndrome: the person feels misplaced and disillusioned with her present by being guided by the parameters and routines that she had been using during the holidays.

Thus, this transition between holidays and a return to the routine usually involves making different types of readjustments:

• Move from one set of expectations about day to day to others.
• Go from one work rhythm to another that includes our work / professional facet.
• Going from one sleep schedule to another.
• Go from one stimulus to another (especially if you have traveled to another country).
• Move from one amount of free time to a much smaller one.
• Going from a decision-making capacity about social life to a much smaller one (friends can no longer stay that long or are in other cities).

• You may be interested in: "Personal Development: satisfaction, well-being and performance"

How to face the return of the holidays taking care of your emotional well-being?

Each person is different, but beyond the field of psychotherapy there are some general tips about what to do that can help in these cases of return to the routine after the holidays. Let's see what they are.

1. Establish a clear sequence of activities based on your priorities

When you return from vacation, you may be overwhelmed by the feeling that your work is suddenly piling up. To avoid this, focus first of all on ordering your activities, establishing a very clear chain of tasks.

In this way, it will be less likely that stress will paralyze you and that you will not be so "scared" to think about those activities that you have to take care of., because you will not see them as a set, but your attention will automatically go to the task that you have to do for the next few minutes or hours, and this is not so intimidating.

• Related article: "How to be more productive? 12 tips to perform better "

2. Return to your normal sleep rhythms

It is very important that you rebalance your sleep schedules as soon as possible, so that you can go to sleep at a time that allows you to rest long enough. The reason is that sleeping poorly for many days in a row will put your mental health in check and also your work performance.

Don't leave it for another day; go to bed at the time that should define your new schedule; Although that night you go to sleep little because it is difficult for you to fall asleep, surely the next day you will no longer have that problem.

• You may be interested in: "The 7 main sleep disorders"

3. Keep reserving some time for your hobbies

Returning from vacation does not imply dedicating all our energies to work or / and housework. As far as possible, keep reserved times of the week to do whatever you want, so that the transition between the holidays and the post-holiday period is not so abrupt.

Plus, that way you'll be less likely to get frustrated by relating the good times solely to the holidays, and you won't need to recall those memories over and over again.

• Related article: "Time management: 13 tips to take advantage of the hours of the day"

4. Use relaxation techniques

Relaxation techniques they can help you do a mental "reset" in key moments when you notice that stress is affecting you too much. Spend a few minutes and you will notice the difference in a few days, as you practice.

• You may be interested in: "6 easy relaxation techniques to combat stress"

5. Practice exercise

Exercise is a very good way to disconnect and leave behind the intrusive thoughts that sometimes arise at work. Also, if in your free time you adopt a rather passive attitude, it is easier for you to feel bad. for being bored much more than on vacation and that you start thinking about them over and over time.

You can incorporate two or three sessions of moderate exercise into your routines for the week.

• Related article: "The 10 psychological benefits of practicing physical exercise"

Are you interested in having psychological help?

If you are considering going to a psychology consultation to learn how to better manage your emotions and your habits, get in touch with us.

On PSiCOBAi We serve people of all ages, and we offer personalized attention in person and also online by video call.