How to deal with post-release depression?
You will find the answer to this question in an interview with a psychotherapist, coach, business coach, Alexander Belyaev.
Summer is the time for holidays, and these amazing days fly by quickly.
We all go back to work. And how hard it is to get involved in work after a vacation, many know.
In society, this condition is called post-vacation depression, and this condition is quite common: according to statistics, approximately 77% of Russian residents have experienced it at least once in their life, and for every third Russian, it occurs after each vacation.
In addition, how to prevent the emergence of post-release depression and what to do if it does occur will be discussed in the article: "Post-release depression. How to smoothly enter the work schedule after rest"
The main reason for the appearance of post-release depression (by the way, this is not a diagnosis, but a pattern that has become fixed in the minds of a large number of people, not related to clinical depression) lies in our behavior. Most Russians tend to escape away from their problems and completely forget about them during the rest. But after returning from vacation, people see that all unresolved problems have not disappeared anywhere - they still have to be solved, and the contrast between a carefree and fun vacation life and gray workdays is too striking. Try not to disconnect from your problems on vacation, but to switch to new impressions, new sensations, new acquaintances, new adventures. But not everyone succeeds in switching, then the same syndrome arises, which is called post-release depression.
In post-release depression, a person has the same triad of symptoms as in depressive disorder (low mood, slow thinking, lethargy or lethargy), but these symptoms manifest themselves in a very mild degree compared to clinical depression. It is important to understand that post-release depression is neither a disease, nor a depressive disorder, therefore, it is not necessary to treat it - for most people it disappears in a week, some can overcome it in 1-2 days, and only in isolated cases this post-release syndrome can continue two weeks or longer.
Vacation errors. How to return from vacation to rested
The following tips will help you deal with post-vacation depression faster.
Try to organize your vacation so that after returning from vacation you still have at least one more free day for “acclimatization”. The worst option is to return home in the evening on the eve of going to work.
Returning from vacation, do not try to redo all accumulated household chores before going to work - they can be tackled later, during the working week.
Coming to work after a vacation, do not rush to solve the most difficult professional problems and engage in global projects on the first day - start with simple tasks and you will quickly get into your usual working rhythm.
Take breaks during the working day: put things in order at the workplace, have a cup of tea with colleagues, and leave your office for lunch and go to a cafe in the nearest cafe or just walk along the street.
Having returned to work, try not to stay up late in the office, not to work overtime, or not to take work home - allow yourself to be a bit lazy at least in the first week after a vacation. It is very important during this period to arrange a full weekend and spend them in such a way as to relax your soul. Take care of what gives you pleasure: for some it is a summer residence, for someone reading books, someone likes to go to the theater or listen to music, someone has a hobby. Doing your favorite thing will allow you to keep those pleasant feelings and emotions that you experienced during your vacation longer.
Get enough sleep. A full sleep should always be, and not only during rest, but not everyone can ensure it during workdays. However, if during the holidays you "slept", try to reduce the duration of sleep gradually, so that the body can calmly revert to the normal operating mode.
Deliver everyday pleasures to yourself: go to a cafe, go shopping, upgrade your wardrobe, take a walk in the park - these small pleasures will cheer you up. They will help you understand that you can have a good time on weekdays. And to deal with post-release depression will be easier.
Council of the eighth.
Share your vacation experiences with family, friends and colleagues, show them your photos, videos and souvenirs, tell about your travels or adventures. Pleasant memories will help you mentally return to where you were and where you felt so good and carefree. The best vacation photos can be put in frames at the workplace or placed as wallpaper on a computer monitor.
The “prolongation" of impressions from a vacation will be helped by the reproduction of the impressions received - for example, taste. If you had a rest in another country or other climatic zone, try to cook on your own at home those national or local dishes that you liked during your vacation. Internet to help you. There are recipes and a detailed description of the preparation of various culinary delights, and in stores now you can find spices and products for the preparation of almost any, even exotic dishes. Another option: go to a restaurant of national cuisine.
Start planning your next vacation. This will probably be the most effective way to overcome post-holiday depression. Think or dream about how you would like to spend your next vacation: where you would like to go, what you would like to do there, what to see. Formulate your dream and start planning your trip. This lesson will help you quickly deal with post-vacation depression and tune in to expect new experiences in the future.
Someone manages to cope with the post-release distemper quite quickly, while someone this condition is delayed. It’s important to understand that if two weeks after the holidays you still cannot get into the normal working rhythm, then perhaps the reason is not in post-vacation depression, but in something else. This may be, for example, problems in the family or personal relationships, chronic fatigue, illness of a loved one, etc. But a protracted post-vacation depression may also be a sign that you simply do not like your work and it is time to change it to a more suitable one. .
Thanks to Svetlana Zakharova for providing information on the topic.
1. “Alien” rest
It can be a “foreign” rest, which was imposed on a person by friends, family, advertising, and the environment. One goes to sunbathe in Tunisia with friends, while he enjoys outdoor activities, the other goes to the mountains, although he likes to relax on a hot beach. The third rests in a large company, although he prefers solitary travel and solitude. Therefore, in order to have a good rest, you need to think calmly before your vacation: what exactly is necessary for you in order to rest. There is no good or bad rest, simply because of the difference of all people, someone likes one thing, and the other receives rest from a completely different one. The rest itself is individual for a person as well as the working rhythm. It is important to choose your option: someone is relaxing next to a large number of people, and someone is experiencing joy alone.
If you are wondering with whom to spend free time, then this is the same individual option as the rest itself. It is up to you personally to choose whether to spend vacations with family, friends or work colleagues. It all depends on your preference. The main thing when choosing is not to turn other people's advice into personal principles, not to follow stereotypes. After all, the success of the choice depends on you.
2. Vacation of the "multi-tool"
The desire to shove in one or two weeks of the desired vacation all the accumulated business for a year, for two, or even for a lifetime can be another reason for the lack of a sense of relaxation after a vacation. Repair in the apartment, reading books, building a house, talking with children, medical examinations, a trip to relatives - the list can be large.
When planning a large number of cases that are simply unrealistic to complete during the week, you doom yourself to dissatisfaction and guilt. Therefore, it is better to decide on one important thing: either rest, or repair, or treatment. In this case, you can solve the problem thoroughly.
3. “Work” vacation
Even if you do not overload yourself with business, your vacation may not be successful due to the fact that you did not organize it and did not prepare. There are several recommendations on how to relax, relax, and spend a full vacation. For example, to relax well, you need to disconnect from everyday worries. And most people try to follow this recommendation, feeling guilty when they think about work on vacation. And if a person belongs to the type of controlling employee, then he cannot relax and rest. In order not to think about business during the whole rest, it is better to structure in advance the time that you can devote to work while resting. If you are unable to distract from work, then you can recommend extreme types of recreation that require maximum concentration from a person. That is how you can completely go into your own vacation, forgetting about various problems and troubles.