Main Symptoms of Post-Holiday Syndrome
Sleep Disruption
Excessive entertainment during the long holiday, even staying up all night drinking and playing cards, does not give the body sufficient rest time. This disrupts the body's natural biological clock, causing dysfunction of the autonomic nervous system, and consequently, "sleep disruption" sets in.
Solutions: For "sleep disruption" caused by overexertion, immediate remedial measures are needed. Physical fatigue from excessive exercise can be relieved by resting or replenishing the body's nutrition; mental fatigue is often caused by prolonged mental work, which consumes a large amount of energy and leads to insufficient blood and oxygen supply to the brain, weakening the normal function of brain cells, and is mainly manifested as dizziness, insomnia, and dreams. The way to alleviate this is to let the brain relax and rest, such as gently massaging the head, taking a leisurely stroll, doing other small things to distract yourself, or listening to music; psychological fatigue is caused by the stress of the holiday, so you should try to reduce psychological pressure, and those with severe conditions should see a psychologist as soon as possible.
Fear of Returning to Work
After several consecutive days of eating, drinking, and playing, many people still feel a bit unaccustomed on their first day back at work. Some office workers also experience anxiety, depression, irritability, and even a fear of going to work. This is because they had no specific plans for their holiday, eating and sleeping whenever they wanted, which disrupted their biological clock. When it's time to go back to work, the biological clock cannot adjust in time, and the relaxed string cannot adapt to the tense and busy work state, thus creating a fear of going to work.
Solutions: You can make corresponding adjustments in terms of lifestyle and daily schedule, calmly think about what you should do after returning to work, and adjust your mentality to a working state. You can also take slow and deep breaths every few hours, imagining that as you exhale the old and inhale the new, tension also leaves your body. You can also take appropriate medications under a doctor's guidance to improve your mood.
Neurotic Anorexia
During holidays, it's common to eat non-stop all day. Eating too much can easily lead to overeating and cause neurotic anorexia.
Solutions: Take some appropriate stomach-digesting tablets or hawthorn slices. Try to eat lighter meals to let your intestines, full of meat and fish, rest. Often walk, jog, do gymnastics, or stretch, and do some exercises that make your heart beat faster and make you sweat, to get your body and mind "moving" again, and your appetite will also return to normal.
Post-Holiday Blues
After a period of high excitement and festivity during the holidays, returning to a quiet, daily life can lead to feelings of loneliness, depression, and boredom.
Adjustment Methods
Post-holiday syndrome is actually a normal psychological state for most people in modern society, and it usually recovers within a week after the holiday.
1. Relax mentally and go to work lightly. After the seven-day holiday, quickly handle any unfinished business from the holiday period in the simplest way possible, don't drag things out and let them consume your energy. You can write a memo listing unfinished tasks and things to do in the first few days after returning to work, so you can feel at ease and have a clear overview.
2. Use deep breathing to cope with "fear of work": Office workers should stop all social activities as soon as possible, seize the time for self-regulation, regulate sleep and diet, make corresponding adjustments from lifestyle to daily schedule, calmly think about what should be done after returning to work, and adjust their mentality to a working state. Once you experience a negative mindset such as tension, anxiety, or weariness towards work, don't worry. You can drink tea or coffee during the day to refresh yourself, or take slow and deep breaths every few hours, imagining that as you exhale the old and inhale the new, tension also leaves your body. Take a short nap at noon and try to sleep early at night. You can also take medications like Prozac or Solian under a doctor's guidance to improve your mood and eliminate the fear of going to work.
3. Massage, walking, and stress relief to combat sleep disruption and fatigue: Excessive entertainment during the long holiday, even staying up all night drinking and playing cards, disrupts the body's natural biological clock, causing dysfunction of the autonomic nervous system, and consequently, "sleep disruption" sets in. This can be relieved by resting or replenishing the body's nutrition. You should go to bed early and get up early, maintain a regular routine, and ensure you get enough sleep time. Prolonged mental work consumes a large amount of energy, leading to insufficient blood and oxygen supply to the brain, weakening the normal function of brain cells, and is mainly manifested as dizziness, insomnia, and dreams. The way to alleviate this is to let the brain relax and rest, such as gently massaging the head, taking a leisurely stroll, doing other small things to distract yourself, or listening to music; psychological fatigue is caused by the stress of the holiday, so you should try to reduce psychological pressure, and those with severe conditions should see a psychologist as soon as possible. Before going to work, take a good bath, which can eliminate metabolic waste products from the body surface, dilate capillaries, and effectively relieve fatigue.
4. Appropriate exercise to combat neurotic anorexia: During holidays, it's common to eat non-stop all day. Eating too much can easily lead to overeating and cause neurotic anorexia. For people with neurotic anorexia, you can take some appropriate stomach-digesting tablets or hawthorn slices, try to eat lighter meals to let your intestines, full of meat and fish, rest; others can also provide timely guidance, explanation, and encouragement for psychological induction; the best way is to participate in a sport you enjoy, such as brisk walking, jogging, dancing, or stretching, do some exercises that make your heart beat faster and make you sweat, to get your body and mind "moving" again, and your appetite will also return to a normal state.
5. More communication to combat travel phobia: During travel, environmental changes can cause travelers to feel unusually strong fear or anxiety in unfamiliar, special, or stimulating situations, objects, or when interacting with people, leading to a mental disorder characterized by avoidance reactions. You should learn to communicate more with others, expose your negative psychological traits such as introversion, timidity, lack of self-confidence, and strong dependency, find the root cause, and then be persuaded by others to gradually gain a complete understanding of the nature of things.
6. Imaginative relaxation to combat travel sickness: Travel sickness refers to an acute, transient psychotic disorder that occurs during travel, its main clinical manifestations are disturbance of consciousness, fragmentary delusions, hallucinations, or behavioral disorders, and these feelings may reappear after returning home. If you use an imaginative relaxation method, you can get good correction. That is, go to a quiet place, close your eyes, imagine yourself sitting or lying in a beautiful place, start to feel relaxed, your whole body feels comfortable, take a few deep breaths, feel that energy has been injected into your body, you will feel refreshed and the symptoms will gradually disappear. If using psychiatric drugs, a smaller dose is usually effective.
7. Work overtime on the first day after the holiday, until midnight, do the most difficult and tiring work, choose the most boring and tedious things to study, directly experience the most arduous work and study experience, in comparison, other work and tasks are not a piece of cake?
8. Get severely criticized by your boss on the first day after the holiday, used to eliminate all the pleasant and beautiful memories of the holiday, help people quickly fall from heaven to earth, not hold any illusions about illusory memories, and face work down-to-earth;
9. Start a large-scale diet on the first day after the holiday, it's best not to eat, if you eat, only eat vegetarian food, you can choose the diet of monks, on the one hand to avoid idleness after being full and warm, on the other hand to quickly eliminate the large amount of fat and toxins accumulated in the body during the holiday, so that people can look more energetic;
10. Start crazy exercise after the holiday, run for more than 2 hours every day, and it's still fast running, also speed up the speed and increase the range of movements at work to give people the impression that your feet are hitting the back of your head, vowing to build a strong body...
Precautions
Office workers should reduce social activities and adjust diet and sleep
Office workers are a high-risk group for "post-holiday syndrome" and should maintain a normal mindset, timely switch "roles," and conduct self-adjustment.
First, take remedial measures to adjust the biological clock back to normal. Go to bed early and get up early, ensure enough sleep, and if possible, take a short nap at noon. Take a hot bath before bedtime at night to try to return to the pre-holiday schedule as much as possible.
Second, adjust your mentality and get back to work as soon as possible. You can stop all social activities as soon as possible, try to calm your excited nerves, adjust your mentality to a working state, and let your thinking return to the usual tense mode of operation.
Third, do a good job of self-regulation. For example, read more newspapers and magazines, listen to music, and plan your work in advance.
Fourth, do moderate exercise, such as jogging, walking, dancing, etc., to boost your spirits.
Fifth, adjust your diet to recover your strength as soon as possible. For mental fatigue, eat more easily digestible foods, avoid overly cold, hard, or spicy foods to reduce the burden on the stomach and intestines. Eat more fresh fruits, vegetables, and animal livers rich in protein and vitamins. You should also drink more hot tea, active water, or purified water every day, and control snacks appropriately to relieve physical fatigue.
Sixth, follow your doctor's advice and do post-holiday check-ups. If necessary, you can take medications like Prozac or Solian under a doctor's guidance to improve your mood and eliminate fear. Especially for people with digestive, respiratory, or cardiovascular diseases, it is best to have a medical check-up or necessary medication adjustment after the holiday.
Elderly people should pay attention to rest
Seniors who are used to a quiet life suddenly become excited when their children and grandchildren come home to reunite during the long holiday. They are highly nervous mentally, and their daily routine is disrupted, so their bodies do not get enough rest. After the holiday, when their children leave, the elderly suddenly return to a quiet state, returning to their lonely lives of the past, which can make them feel desolate and their spirits cannot adapt. Coupled with the disrupted daily routine, which is difficult to recover quickly, the elderly are very prone to various discomfort symptoms, and in severe cases, it can trigger other physical illnesses. Therefore, we need to show special care to the elderly.
Experts suggest that after the holiday, the elderly should pay attention to rest and resume outdoor activities such as morning exercises and walking that were interrupted by the holiday; adjust their mentality, participate in more activities beneficial to physical and mental health, and communicate more with their usual old friends. For children, after going back to work, they should often call their parents and communicate more with the elderly to give them a buffer period and make full psychological preparation. If necessary, you can take the elderly for a medical check-up and perform medication adjustment under the doctor's advice. And try to go home often to see your parents, spend more time with the elderly, so that they can be healthy, happy, and enjoy their old age in peace.
Children should get back to their studies in a timely manner
Holidays are the happiest time for children, but after the holiday, it becomes a headache for teachers and parents. Many parents and teachers report that children are so indulged in the fun of playing after the holiday that they can't extricate themselves. Some are listless, unable to concentrate, and even show rebellious psychology and unwillingness to read, thinking that learning is meaningless, too tiring, and other厌学 behaviors, and even fear going back to school. Physically, it mainly manifests as gastrointestinal diseases, eye diseases, and muscle pain caused by excessive drinking beverages, eating snacks, surfing the internet, and watching TV.
Parents should help children prepare for school as soon as possible
First, adjust the daily routine to be orderly. Try to go to bed early and get up early to reset the disrupted biological clock. Second, make a plan and prepare for the new semester. Parents should help their children get back to a learning state as soon as possible. They can assign some appropriate homework or let their children read extracurricular books and visit bookstores. A good preparation can effectively avoid the adverse effects of "post-holiday syndrome". Third, adjust the child's diet to ensure a balanced nutrition. Try to keep the diet light and regular, drink more water, eat more fruits, and eat more fresh green leafy vegetables.
A fish stranded on the beach of time must return to the vast sea of society to swim freely, but first, it must overcome the heavy laziness caused by the inertia of stagnation.
Expert Tips:
1. Maintain 6-8 hours of sleep per day to face work with full energy;
2. If you have consumed too many fried and "heaty" foods during the holiday, you can drink some cooling tea, but if you have eaten too many frozen foods, you can drink some ginger soup (ginger has the effect of warming the middle and dispelling cold), to regulate the yin and balance of the gastrointestinal tract;
3. Quickly restore your mentality to the pre-holiday state, you can write a memo listing unfinished tasks and things to do in the first few days after returning to work, so you can feel at ease and have a clear overview;
4. Exercise: Massage and walking to combat sleep disruption and fatigue. Excessive entertainment during the long holiday, even staying up all night drinking and playing cards, disrupts the body's natural biological clock, causing dysfunction of the autonomic nervous system, and consequently, "sleep disruption" sets in, which can be relieved by exercise, such as brisk walking, jogging, playing ball, etc., to get your body and mind "moving";
5. Due to irregular eating during the holiday and bloating or anorexia after the holiday, you can take some digestive aids, such as Bao Ji Wan, Xiao Mu Pian, and for anorexia, you can take some stomach-digesting tablets or hawthorn slices, try to eat light meals to let your intestines, full of meat and fish, rest;
6. Don't forget to call your lonely relatives more often to prevent them from feeling lost after the festive period.