“Don’t count the days, make the days count,” said the legendary boxer Muhammad Ali. And he knew what it meant to take a beating in and out of the ring. With the “post-vacation syndrome” you can feel similar to the boxer with the psychological blow of the end of summer. That is why, from Zenement, we are going to provide you with some guidelines to avoid its appearance and so it will be easier for you to make your days count. Because as important as sunbathing on the beach and enjoying the family is to return to the routine with a balanced body and mind.
To begin with, let’s define this “post-holiday syndrome”. It is not an illness. It is a transitory disorder that involves suffering more stress, irritability and sleep disturbance during the first days back to work. For Dr. Marisa Navarro, author of the book “La Medicina Emocional” (Vivelibro), thoughts act as an engine of feelings. “When one thinks negatively about the return to work, this will also produce negative emotions”. And it is this situation that leads to stress.
In the report “Post-holiday syndrome. Recommendations for family physicians to facilitate adaptation in the first days of work“, published by the Spanish Society of Community Medicine and Family (semFYC), states that this discomfort usually lasts between 10 and 15 days. If the situation is prolonged, the study suggests asking for professional help, since the discomfort could be due to a condition that has been present for some time.
Now let us go into more detail on how this syndrome manifests itself:
- Appearance of sadness: it represents the most evident psychological manifestation of discomfort. When it appears, it is usually accompanied by anguish and nervousness.
- Headaches: this is another of the most frequent symptoms. Your mind has to adapt, once again, to the rigors of schedules and endure the pollution and noises of the city.
- Insomnia: this is related to the previous point. The return to the work schedule implies subtracting those hours of sleep so placid that you enjoyed at the beach or in the mountains. This can cause disturbances in bed.
- Tiredness and lack of sexual desire: as you sleep little and poorly, the feeling of exhaustion increases. The frequency of intimate relations with your partner may also decrease.
- Lower defenses: this situation weakens the immune system and, therefore, increases the chances of falling ill
Keys to combat post-holiday stress
In general terms, it is recommended to carry out a gentle return to slow down its impact on us. Some define it as the ‘soft landing’ method. Let’s take a look at its main points:
- Think more positively: it is the best way to lighten the weight of the routine that you guess on the horizon. Remember the words of Dr. Marisa Navarro: “negative thinking produces negative emotions”. Prevent that from happening.
- Return home between 24 and 48 hours before the date set for your return to work. This is the minimum time necessary to settle in at home and resume the habits that will accompany you in the new school year.
- Plan more outings. Look at the calendar and go on a trip for the next long weekend. Preparing the getaway and maintaining the illusion will make the day to day more encouraging and bearable. Do activities after work. Going to the movies or working out at the gym will help. Frequent training activates the neurotransmitters that affect our well-being.
- Gradually tackle work tasks. The key here is to set realistic goals and deadlines.
- Eliminate industrial sugar from your diet. Alterations in blood sugar levels are directly related to emotional imbalances. If you feel irritation, insomnia or tiredness, it may be the result of numerous hypoglycemia chained over time. The brain needs a constant supply of glucose and when this function suffers variations, it alters behavior. What is the way to avoid it? By eliminating the intake of industrial sugar products. As they all increase blood sugar – glycemia – very quickly, too much insulin is released to compensate for the increase. The result: blood sugar drops suddenly, leading to hypoglycemia. Eat plain yogurt. It is on the list of the world’s healthiest foods, compiled by Teresa Fung, a professor at Harvard Medical School. Yogurt provides calcium, protein, magnesium and vitamin B12. Its probiotics improve intestinal transit and relax the tension of the digestive system in times of stress.
- It is advisable to increase the consumption of water to hydrate well during working hours, while it is recommended to reduce caffeine intake. Drinking coffee increases the feeling of anxiety and this ends up leading to greater stress.
But in addition to the above, there are several Zenement solutions that give an extra supply of vitamins to help you adapt to stress, take care of your mood and sleep better.
Make sure you have all the vitamins!
- Multivitaminerals. This multivitamin contains all the vitamins and minerals you need to cope 24 hours a day. Plus, it includes coenzyme Q10 which gives your cells an extra boost of energy.
Adapt to stress!
Adaptogens are supplements that help us increase our resistance to daily stress.
- Reishi. This mushroom has been traditionally used on the Asian continent, where it is known as the ‘mushroom of immortality’. In Zenement, we have combined it with vitamin C, which contributes to preserving the normal function of the immune system, relieves fatigue and protects cells from oxidative stress.
- Ashwagandha. Withania somnifera or Ashawagandha is a plant used in the Ayurvedic tradition that deals with the study of longevity and anti-aging. It has been used for more than 4,000 years. It grows in India, Pakistan and Sri Lanka. Our capsules are made of KSM-66 extract, vegan and certified organic. There are already 22 clinical studies that support the beneficial effects of this extract. They highlight that:
- It favors the balance of the organism.
- Improves sleep quality.
- Panax Ginseng. It contains active substances such as Ginsenosides and Panaxosides that improve general well-being with special incidence on mental function. It is considered to stimulate mental arithmetic skills and reaction times in healthy and middle-aged people. Taking Panax ginseng, every day, for three months relieves feelings of tiredness and fatigue.
Take care of your mood!
5-HTP Complex. 5-HTP helps raise serotonin levels in the brain. Serotonin is a neurotransmitter responsible for regulating, among other things, mood. Increased serotonin improves mood, and has a positive effect on sleep and anxiety.
Make sure you get a good night’s sleep!
Melatonin 1.95 mg with 5-HTP, Magnesium and vitamin B6. This product will allow you to fall asleep faster and fight jet lag. Take one capsule half an hour before going to bed so that your body understands that it is time to go to sleep.