Although the Spring Festival holiday is long over, many people are still immersed in the joy of the festival, so much so that people return to work, but the heart can not return. Doctors reminded that the relaxed “string” temporarily unable to adapt to the intense work is a normal phenomenon, do not worry too much or ignore it, to give the body a buffer period, slowly adjust their psychological to a normal state of work.
Switching too quickly to cause “disease”
Post-holiday syndrome is universal, and office workers are the susceptible group. The main reason is that when people stop from the relaxed state at once, due to inertia, it takes some time for the body and mind to return to the state of intense work, during which they will experience mental discomfort, irritability, even nausea, dizziness and other conditions, affecting work efficiency. From another point of view, the post-holiday syndrome may also be caused by the short duration of the holiday and the rapid switch between mind and body. If the holiday is long enough or can reasonably arrange the rest and adjustment time, to give the body and mind enough buffer.
Ignoring it can cause anxiety
According to the situation in previous years, within a week or two after almost every long vacation, many people will have a series of psychological and physical problems because of irregular life. Some people feel even more tired after going to work than without vacation, the most obvious point is that they can’t sleep at night, can’t get up in the morning, drowsy all day and night, and have difficulty concentrating at work. Generally speaking, these symptoms can be relieved in a week or so, but if there are still problems such as mental depression, depression, anxiety and insomnia for more than two weeks, you need to seek help from medical institutions for psychological counseling and treatment.
Don’t blame yourself for not wanting to go to work
Commuters usually don’t have time to rest, so it’s normal to relax on long holidays, no matter what kind of ways they choose to sleep, shop, go on excursions, or party, even if they are slightly indulgent. However, this change in the pace of life is like a taut spring suddenly relaxed, if you want to tighten the spring again need a process, can not be too fast too fast. In addition, once you encounter the post-holiday syndrome, you should not blame yourself too much, otherwise it will affect your mood and make your work and study less efficient.
Warm atmosphere to chase away the fear of going to work
“Since the fifth day of the Lunar New Year, I have been fidgeting, restless and worried about going to work. Waiting for the first day of work, the mood is worse, do not want to get up, do not want to squeeze the bus, do not want to look at the computer ……” from the fifth day of the Lunar New Year, Mr. Cai began to worry about going to work, his mind always hovering such a problem: how to go to work again? The pressure of the previous work, colleagues get along, the high requirements of the boss, the next step in the work …… so on and so forth, so that he is in an irritable mood, look at anything, appetite is also bad. “It’s been four or five days since I started work, but I still can’t get into the state of work, and I don’t want to do anything when I’m sitting in front of the computer. But the more work I do not finish, the more I think about it, I worry.
Psychological analysis.
A long period of time in a highly stressful work state, so that people are particularly strong desire to get rid of the overload, once the conditions to relax a good, to return to the state of tension again will produce a huge psychological contrast, often make people in a short period of time can not properly face and adapt. Mostly seen in the high stress work crowd, in the early post-holiday work manifested as irritability, inability to focus, low work efficiency, poor appetite, and even anorexia.
Expert advice.
1, for the post-holiday syndrome, first of all, you should maintain a calm state of mind, recognize that these symptoms are natural when people re-enter the work, do not carry unnecessary baggage.
2, the arrangement of work should be gradual. Long vacation 7 days, work piled up a lot. Suddenly switch from a leisurely vacation to face a large pile of work, most people will feel a sudden pressure multiplier. In this case, don’t pack your schedule full at once, and don’t jump into a heavy, challenging project immediately after the holiday. You can start with simple work and slowly transition to the normal pace of work.
3, the work atmosphere often determines whether you are happy at work or not, compared to the warm and beautiful atmosphere at home, the dead office inevitably make you feel suffocated. May bring some small snacks, hometown specialties, and colleagues to exchange snacks, easy conversation, happy to start work.
4.Don’t bring home the work you can’t finish, it’s easier to make people bored with work. Go home from work to do something easy that you like, such as reading, watching movies, etc., to relax and relieve physical and mental stress.
Learn to relax and adjust the biological clock
At night after 10 o’clock is still particularly energetic, less than one or two o’clock simply can not sleep, but in the morning how can not wake up, to the unit is dozing.” Although the Spring Festival holiday has passed a week, but Xiao Zhou’s “jet lag” has not yet adjusted over. After the long holiday, Zhou began to adjust their biological clocks, although always lie down early every day, but how can not sleep. Whether it’s drinking milk before bed or lying in bed “counting sheep”, the more you want to sleep, the more you can’t sleep, and then you’ll think about …… so much so that the last few days of sleep are not more than 6 hours a day, work is not in the state.
Psychological analysis.
Home for the New Year, visiting friends and relatives, the original routine of life, sleep patterns are naturally disrupted. In addition, the reunion with family and the gathering with friends will keep the brain in a highly excited state, so many people will have insomnia after the New Year. In addition, the vast majority of people’s emotional and affective experiences during the long Spring Festival holiday should be high in excitement, and immediately to shift to normal work status, many opposite emotional experiences will occur in the psyche. Such as lively and cold, happy and sad, retreat and pragmatic, etc., these emotional changes can also cause insomnia and other problems.
Expert tips.
1, adjust the science of sleep, sleep time should be guaranteed at about 7-8 hours.
2, if the Spring Festival disrupted the rest time, no sleep at night, but also do not have to go to bed too early. If you force yourself to go to bed instead of putting some pressure on yourself, but can not sleep, and even insomnia in serious cases. At this time, you can get up to do some light physical activities, such as reading, pacing, deep breathing, meditation, etc.
3, after work can participate in more physical activities, so that the body is in a state of exhaustion is easy to sleep. For example, play ball with friends, go to the gym to do exercise, about friends shopping, etc.. Two or three hours before bedtime can also take a walk and other activities with little exercise, you can also listen to soft music, drink a glass of hot milk, do massage, so as to relieve the tension.
Tips.
Body relaxation method. Can be done before bed to help relieve tension. Sit on the sofa and choose a comfortable position, close your eyes, mentally focus on the strained muscles for a few seconds, slowly relax. The specific method is to start from the hands, in turn, the upper limbs, shoulders, head, neck, chest, abdomen, lower limbs, until the feet, in turn, each group of muscle groups to tighten and then loosen the exercise, and finally achieve the purpose of relaxation of the whole body. For example, first of all, you can bend your arms, tense the muscles of the arms, hold for a few seconds, experience the feeling of tightening the muscles of the arms. Then relax your arms completely and experience the feeling of relaxation. Tension relaxation training for all muscle groups of the body in this way will give a warm, pleasant and comfortable feeling.
Older people
Get rid of children and learn to “stand on your own feet”
New Year’s reunion is a beautiful thing, but after the holidays, children have left, and once again into the “empty nest” of the elderly in emotional depression, helplessness, and a sense of emptiness. On the one hand, they know that their children have to leave for work, and on the other hand, they worry that they will not know when they will be reunited after their children leave. Therefore, they will have a sense of loneliness and emptiness, and the uncomfortable mood may become a trigger for illness.
Experts suggest that
1, the elderly should adjust the peace of mind, gradually restore the regular life, arrange their retirement life. Especially for single elderly people, they should try to avoid being alone when their family members are not around and participate in more group activities, such as going to elderly activity centers to learn dancing and painting. Mentally fragile elderly people need to “find something to do” in time after the holiday, if they stop once there is nothing to do, it is easy to appear depression, loss and other bad mood.
2, as children to help the elderly transition. After leaving their parents’ home and returning to work, try to contact their parents as much as possible at first, such as phone calls, video chats and so on. More communication with the elderly, so that they feel the warmth of family. If possible, try to go home often to see your parents and spend more time with them, so that they can have a buffer and help them smoothly pass this special time period.
Students
Make a plan to help them wind down
Children are playful by nature, and summer vacation is a great time for children who are still in school to relax, eat, drink, play and have fun. When it’s time for school to start, children still haven’t come out of the festive atmosphere, and a sense of loss can arise. However, compared to adults, the impact of post-holiday syndrome on children is relatively limited, mainly because of the long winter and summer holidays, as long as parents help their children to develop a good leisure and study plan, you can help them slowly from the holiday life to the intense study, so that their hearts smoothly “back”.
Experts suggest that
1, parents should help their children to wind down, two weeks before the start of the school year to let children slowly into the study state, reduce the time to play, increase the content of study.
2, to help children adjust their biological clocks, gradually return to school habits, dial back the disorder of the biological clock.
3.Help your child make a realistic study plan, take your child to visit bookstores more often, make some pavement for future study, and try to reduce the adverse effects of post-holiday syndrome.
4, adjust your child’s diet, no longer like the holiday as big fish and meat, not only to light, but also regular.
In short, this is a gradual process, do not give the child excessive pressure, just like boiling a frog in warm water. Otherwise, children will feel uncomfortable and resist, or even become fearful and averse to school, or worst of all, bored with school. In addition, schools should also help students “wind down” and teachers should help students gradually turn their attention back to their studies.