“Don’t count the days, make the days count”
Muhammad Ali
“Don’t count the days, make the days count,” declared the legendary boxer Muhammad Ali. And he knew what it meant to take a beating in and out of the ring. With “post-holiday blues” you can experience something similar from the psychological blow that comes with the end of summer. That’s why Zenement offers you some guidelines to keep your body and mind well-balanced and to make it easier for you to get back to your routine.
What are the post-holiday blues?
Firstly, let’s define “post-holiday blues”. 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 for feelings. “When you think negatively about going back to work, this will also produce negative emotions”. And it is this situation that leads to stress.
In the report “Post-holiday blues. Recommendations for family doctors to make it easier to adapt during the first days at work” published by the Spanish Society of Community Medicine and Family (semFYC), states that this discomfort usually lasts between 10 and 15 days. In the event that the situation drags on, the study suggests seeking professional help, as the feeling of discomfort could be related to a previous condition.
Let us now go into more detail on how Post-holiday blues manifests itself:
- Appearance of sadness: this is the most obvious psychological manifestation of distress. When it appears, it is usually accompanied by anxiety and nervousness.
- Headaches: this is another of the most frequent symptoms. Your mind has to adapt once again to demanding schedules, and withstand the city’s pollution and noise.
- Insomnia: this is related to the previous point. Returning to work means losing those peaceful hours of sleep that you enjoyed during your holidays on the beach or in the mountains. This can disrupt your circadian rhythms.
- Tiredness and lack of sexual desire: as you don’t sleep enough and badly, the feeling of exhaustion increases. The resulting lack of sexual desire is due to the fact that when our brain does not get enough sleep, it suppresses the production of sex hormones, both oestrogen and testosterone.
- Weakened immune system: This stressful situation weakens the immune system and therefore increases the likelihood of becoming ill.
Tips to combat post-holiday stress
Generally speaking, it is recommended to gradually return to the routine in order to slow down its impact on us. Some call this the ‘soft landing’ method. Let’s look at its main points:
- Think more positively: perhaps this is the best way to lighten the weight of the routine you can see on the horizon. Remember the words of Dr. Marisa Navarro that we referred to earlier: “negative thinking produces negative emotions”. Prevent this from happening.
- Return home 24 to 48 hours before going back to work. This is the minimum time you need to settle in at home, organise yourself and get back into the habits that will guide you through the new working year.
- Plan other trips. Look at the calendar and go on a trip during the next bank holiday weekend. Preparing a getaway and keeping up the enthusiasm will make the day to day more encouraging and bearable. Do some leisure activities after work, like going to the cinema or going out with your couple or friends. In addition, physical exercise will be of great help to release endorphins and happiness neurotransmitters such as serotonin or dopamine that affect our well-being.
- Gradually approach your work tasks. The key here is to set realistic goals and deadlines. A good idea is to plan your tasks by dividing them into weeks – it can help to avoid overloading yourself!
- It is advisable to increase water consumption to stay well hydrated during working hours, and to reduce caffeine consumption: too much caffeine can cause insomnia and even aggravate stressful situations.
But in addition to these tips, Zenement offers you several solutions that will help guarantee proper nutrition, manage stress, improve your mood and help you sleep better:
Make sure you get all the vitamins!
- Multivitaminerals. This multivitamin contains a unique combination of vitamins and minerals needed to fight fatigue and tackle the challenges of everyday life. It also includes coenzyme Q10, a powerful antioxidant mechanism in our cells that keeps them healthy.
How to use: Take 1 capsule per day, preferably with a meal.
Adapt to stress!
Adaptogens are supplements that help us to increase our resistance to daily stress, our recommendations are:
- Reishi: This mushroom has traditionally been used in Asia, where it is known as the ‘mushroom of immortality’. At Zenement, we have combined it with vitamin C, which helps preserve normal immune system function, relieves fatigue and protects cells from oxidative stress.
How to use: Take 1 capsule in the morning with breakfast or in the evening with dinner.
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Ashwagandha: Withania somnifera or Ashawagandha is a plant used in the Ayurvedic tradition to promote longevity and anti-ageing. It has been used for more than 4,000 years. It grows in India, Pakistan and Sri Lanka. Our capsules contain KSM-66 extract, which is vegan and certified organic. There are already 22 clinical studies supporting the beneficial effects of this extract. Highlights:
- It improves your body’s natural balance.
- It improves your sleeping quality.
How to use: Take 1 capsule in the morning with breakfast or in the evening with dinner.
- Panax Ginseng. Contains bioactive substances such as Ginsenosides and Panaxosides, which improve general well-being and helps reduce tiredness and fatigue. It also improves mental function.
How to use: Take 1 capsule in the morning with breakfast.
Keep your mood up!
- Griffonia Complex. Our formula contains Griffonia seed extract which is naturally rich in 5-HTP, a serotonin precursor compound, the neurotransmitter responsible for regulating, among other things, mood. The increase in serotonin improves mood, and has a positive effect on sleep and anxiety control. Find out more about this product in our blog.
How to use: Take 1-2 capsules in the morning.
Make sure you get a good night’s sleep!
- Melatonin. Contains 1.95 mg of this sleep molecule along with Griffonia extract, magnesium and vitamin B6. This product will help you fall asleep faster and fight jet lag, therefore improving your sleep quality.
How to use: Take one capsule half an hour before going to bed to allow the melatonin to work on your body when you go to sleep.
Warnings and Interactions:
It is recommended that adaptogens be taken for a maximum of 3 months, followed by a break of 2-3 months. Pregnant women should not take Griffonia complex, nor should people who are being treated with antidepressants or who suffer from kidney failure.
Melatonin and Griffonia complex should not be taken together, as they may interfere with each other.
