Return to work after a well-deserved vacation is always tricky. The beginning of the work year supposes a change of routine that must be progressive. Having break times and looking for new goals are some of the tips to know how to handle the first days of work.

Returning to work after the holidays requires an adaptation period. Feeling tired, sleepy, and lacking concentration during the first weeks is typical. “The so-called post-holiday depression encompasses a set of physical and psychological symptoms that some people present when returning to work after the summer period. It is not a disease, but an adaptive, self-limited and reversible process”, clarifies Cecilia, director of the International Medical Institute of International.

In his opinion, if the physical and psychological symptoms persist about 15 days after returning to work, it is advisable to see a doctor determine how to act in each case.

 Collaborator of the Department of Psychology and Education at the Open University of Catalonia (UOC) stresses that, although vacations mean a change in routine, “we must remember that they are something produced every year. Therefore, we should integrate them into what is a work course. Vacations are part of the job. They are essential so that we can rest; recharge our batteries, and return to perform at our best”.

Tips for returning to work

The days before starting work suggests assessing how the holidays have been enjoyed and to what extent they have been able to rest and disconnect from the routine. In addition, he remembers that he is usually reassured by knowing that he will return, with few exceptions, to a familiar environment in which he already knows how the day-to-day dynamics work.

Once we have started the previous work year again, the UOC professor talks about the need for the change to be progressive.

In general, and so that the return to the work routine is more productive, this Primary Care specialist recommends:

• Maintain a positive and proactive attitude, understanding that any of the discomforts above are regular and temporary.
• Seek new goals and projects and set new goals since all this contributes to being motivated and having a good attitude towards work.
• Maintain regular schedules, both during the day and at bedtime, and wake up. In this way, it will be easier to acquire healthy sleeping habits.
• Have adequate rest times since lack of sleep will increase the symptoms of the post-holiday syndrome.
• Follow a balanced diet to try to compensate for the excesses of summer. “The diet should be orderly, rich in fruits, vegetables, and cereals -preferably whole grains- low in fats and sugars and with mainly lean proteins,” he suggests. In his opinion, if there is excess weight, it would be appropriate to follow a particular plan prescribed by a professional.
• About the previous point, it is advisable to recover or start a sports routine in September. Advises opting for sports that are stimulating.
• Outside of work, it is also important to reserve time for ourselves and allocate it to those leisure activities that we like and thus clear our minds.

Apart from these tricks to face the return to work and that your health and work performance is not affected, this expert recommends taking breaks inside the office. “Generally, a break of about 15 minutes is established when the continuous daily shift exceeds six hours. In addition, every two, it would be convenient to relax your eyes, stretch your back and neck a little, and become aware of your posture, trying to keep your back straight. A correct posture with the keyboard,” she recalls. She also advises getting up for a walk, stretching your legs, and drinking water to stay hydrated.