2023-07-14 09:10:33
Even the best time out has a serious disadvantage: it is over at some point. And the majority find it difficult to return to everyday life. Two-thirds of all employees in Germany suffer from the post-holiday syndrome, as the experts call it: the low performance and mood immediately after the holiday, also known as the post-holiday blues or post-holiday syndrome. It usually lasts about three days.
It is not a case of depression or any other recognized mental illness. But the hangover can negatively affect performance and private life. And even the last valuable vacation days become cloudy when the thought of returning triggers stress. At the latest at home, those affected suffer from symptoms such as a lack of motivation, tiredness, disturbances in sleep or appetite.
Many experts advise accepting the post-holiday low as a part of life and going away faster if not fought too hard. At the same time, there are techniques that can be used to mitigate or even prevent the blues. We have compiled the best tips from various professionals.
1. Good timing – better back on Wednesday
A smooth transition into everyday life can be created even when planning your holiday. Studies have shown that it is cheaper not to return from vacation on a Monday, but on a Wednesday or Thursday. When the weekend is already in sight on the first day at work, the mood brightens and the recovery effect lasts longer, say Sandra Brauer, stress management trainer in Hamburg, and Heidi Günther from the Barmer health insurance company.
This is a better way to get out of the motivation hole after the holiday
At some point, the best holiday is over and it’s time to go back to work. Many people literally fall into a motivation hole – the post-holiday syndrome. According to psychologists, this is a normal mood and performance low that can affect any of us.
Source: WELT / Matthias Herreiner
A buffer of a few days should also be planned so that you don’t stumble directly from the plane to the office, but have enough time to acclimatize, do the laundry and go shopping.
2. Create memories – scrapbook and journal
From life-changing experiences to simple moments of pure bliss, memories are one of the most precious things a vacation has to offer, says Dr. Daniel Glazer, British psychologist and founder of UK Therapy Rooms. He recommends consciously celebrating and capturing the most beautiful moments.
In addition to taking photos, keeping a travel diary or a scrapbook is ideal for this. Scrapbooking is a handicraft trend in which admission tickets, pictures from brochures, sugar bags from cafés or other memorabilia are glued into a so-called scrapbook (“Schnipselbuch”), along with your own texts and drawings.
Through creative discussion, memories are better anchored in the memory. In addition, a book is created that can be leafed through after the holiday in order to indulge in the most beautiful moments again and again.
Posting travel photos and text on social media can also increase the enjoyment of holiday experiences and create memories. According to the expert, not too much time should be spent online.
3. Take knowledge with you – paddling at home too
The holiday finally offers time to try out new hobbies, learn languages or other skills – such as preparing dishes typical of the country in a cooking class in the hotel. However, it often stays that way. Those who instead carry on with everyday life, for example deepening their language skills or finding opportunities to continue doing water sports at home that were fun in the resort course, also keep the holiday feeling alive.
It can be worthwhile to keep an eye out for new types of sport or hobbies that can then be easily integrated into everyday life.
4. Staying in rhythm – especially when you’re sleeping
Experts like Sandra Brauer advise that bedtimes on vacation should be similar to those in everyday life. Then the transition will be easier when you return.
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Or vice versa: If you notice on holiday that the sleep-wake cycle you are used to at home is not ideal, you can try, if possible, to adjust it more towards the bedtimes that have proven themselves on holiday.
5. Plan socializing – make appointments early on
Humans are social creatures and vacations are a great way for many to meet new people and do things together. In everyday life, there is often no time for this. Studies have found that face-to-face human contact releases neurotransmitters that regulate stress and anxiety, says Glazer.
He advises people who often feel lonely after a sociable holiday to arrange meetings with friends and family for the first few days at home in advance. Such get-togethers are also a nice opportunity to relive holiday experiences while telling stories. And during the holidays, the anticipation of the meetings makes it easier to think about returning.
6. Beware of unhealthy habits – like drinks
On vacation, many people like to go over the top, drink a lot, sleep little and leave out routines that are a support in everyday life. dr Daniel Glazer advises to consciously watch out for alcohol consumption after your return, after all alcohol is considered to promote depression. Mocktails or other tasty non-alcoholic drinks are a good alternative.
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Equally important is enough sleep, a lack promotes stress. Glazer recommends relaxation exercises before bed. Especially with jet lag, it is important to quickly get back into a healthy routine.
On the other hand, a good holiday habit should be maintained at home: more exercise in the fresh air, in natural daylight, activities or even just spending time in nature. The list of positive effects is long. For example on blood pressure and the level of stress hormones, the immune system, self-confidence and mood. Just two hours in nature a week makes a difference, whether in one go or spread out.
7. Plan a new holiday – and enjoy mini breaks
If you plan your next vacation right after your return or even book it already, you can turn your longing into something positive. The return to everyday life is sweetened with anticipation.
Instead or in addition, it is fun to plan little breaks. It can be a long weekend in a new city or two hours at the lake. Even a coffee break at work, during which you mentally travel to the last or next holiday destination, brightens the mood.
Tips for holiday booking:
Accident, dismissal, sick dog
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