Post-vacation syndrome: How to combat the post-vacation slump?

Tomorrow back to work! With that thought, vacations end for many. And the feeling of relaxation disappears very quickly during the first work week. Can the effect of rest be preserved longer? Experts give some advice:

What is post-vacation syndrome?

Robin Kaufmann, from the German Institute for Occupational Health Counseling (IFBG) in Constance, explains that post-holiday syndrome consists of employees experiencing a drop in mood and performance directly after the holidays. But he clarifies that in reality it is not correct to call it a syndrome: “It is not a disease, but an effect that lasts for a relatively short time.”

This decrease in performance is generated because the body on vacation is relaxed and you have to get used to the workload again. “Maybe you had a different sleep rhythm on vacation and you have to get used to getting up early again. That can mean a big change ”.

You long for the days gone by and your spirits are on the ground. All of that reinforces stress. So much, Kaufmann says, that it can progress to a post-vacation slump. That already implies that those affected, in part, also grapple with catastrophic thoughts.

How can it be avoided?

The experts basically recommend a smooth return to work. The German initiative New Work Quality (INQA), for example, recommends keeping the first working day as free as possible. So one can stress-free read emails and plan for the next few days. Whoever works in shifts should ensure that there is time for the handover.

Ideally, according to Kaufmann, employees should start thinking about work earlier. “The best thing is to establish a transition period of two or three days during the holidays at home,” he says. “So you can come in, adapt your sleep rhythm and mentally prepare to go back to work.”

One trick to keep the stress out of work a little more can be to leave the automatic reply to emails an extra day or two. “So not all the clients show up together the first day after the holidays,” Kaufmann says.

One should also choose tasks in such a way that one does not have to immediately and completely plunge into total stress. The best are short activities and a work schedule in which the pending tasks are divided into doable and non-overwhelming units.

Kaufmann also recommends bringing vacation relaxation into everyday life. For example, taking enough breaks, exchanging travel experiences with colleagues over coffee, incorporating small breathing exercises and meditation into the daily routine, or simply reminiscing about vacations from time to time.

What helps against the fright of the first day of work?

Those who often suffer from the fact that thoughts about work become recurrent towards the end of their holidays could start planning their return before the holidays. “It is, for example, passing electronic mailboxes to colleagues or closing projects before the holidays, so that when you return you can start over, ”says psychologist Kaufmann. It also helps to make to-do lists to help you get your bearings.

“If you are afraid of the first day of work and cannot relax, some tools to mitigate stress help,” says the expert. Whoever falls into a carousel of negative thoughts can imagine a large STOP sign. At the same time, you should say to yourself: “Stop, it doesn’t help you to get nervous. Keep doing what you were doing. ” Focusing on the here and now helps stop the spiral of thoughts.

What can bosses and colleagues do for those who return from vacation?

Kaufmann advises managers to make time for personal matters. “Bosses should show interest in the experience of their employees, for whom the holidays were something special”, precise. For example, in a meeting, one may propose to talk about the holidays or chat over coffee or in the dining room.

According to INQA, organization is also important. This includes that managers see that replacement during vacation leave is good and that there is a transitional structure. Upon return, giving well-structured information and directions can guide employees who have just arrived from a trip. And it does not hurt that bosses insist that taking breaks and finishing the workday on time, even if there is a lot of work, is important and it is good.

Are there particularities during the pandemic?

Traveling during the pandemic can be stressful. “Logically the fear of being infected in risk areas is absolutely justified”, says Kaufmann. “You have to pay special attention this year to where you can travel.”

According to experts, Scientists differentiate between three types of travelers: nervous, reserved and relaxed, who are the most willing to take risks. “We recommend analyzing yourself a bit: do I really want to travel abroad if I get nervous? If I’m constantly under pressure, I’m not going to recover on vacation. “

In addition, when you return to work you run the risk of facing double stress: vacation and work. “In those cases it makes sense, depending on how you and the family members feel, just to moderate a little and maybe this year to travel alone within the country.”