Post-holiday syndrome: 7 tips for more energy after your vacation
Many people know the feeling: on the first day back at work after a vacation, the relaxation is gone. Instead of motivation and energy, tiredness, listlessness and a bad mood set in. This phenomenon has a name - post-holiday syndrome or vacation blues.
The good news: with the right strategy, the transition from the hammock back to the desk can be made much easier. Find out why post-holiday syndrome occurs, which symptoms are typical and which 7 tips will help you return to work full of energy.
What is post-holiday syndrome?
Post-holiday syndrome describes the mental and physical exhaustion that many employees experience directly after their vacation. While the body has to quickly switch back to work mode, the mind and emotions are still stuck in the vacation feeling.
Even if many vacationers return to work well rested, a Spanish study from 2016 shows:
- Around 65% of returnees fall into a low mood.
- About 20% recover within two days.
- For 35%, it takes up to two weeks for them to settle in again.
It is therefore not unusual for you to need a certain period of adjustment after your vacation break. Only if this phase lasts an unusually long time or you can't seem to get out of your low mood should you seek medical advice.
Typical symptoms of post-holiday syndrome
- Lack of drive
- Bad mood
- Concentration disorders
- Inertia
- Tiredness
- Sleep disorders
- Loss of appetite
- Depressive moods
Why do you feel tired after your vacation?
Vacation means relaxation, sleeping in and slowing down. Everyday life, on the other hand, often demands quick decisions, deadlines and busy schedules. This abrupt transition overwhelms body and mind.
In addition, factors such as full inboxes, unfinished tasks, lack of breaks or a lack of return-to-work planning make it difficult to get back to work.
7 tips for an energetic new start
These seven tips will help you make a smooth transition from vacation to work mode.
1. plan your re-entry cleverly
- Complete important projects before your vacation
- Set the first working day deliberately - e.g. Wednesday instead of Monday
- Leave the out-of-office note active for one or two days longer
2. soft start instead of full throttle
- Reserve the first morning for routine tasks
- Avoid large meetings
- Work through small to-dos to build a sense of achievement
3. apply inbox rule 1-2-3
- 1: Roughly sift through mails, delete/archive unnecessary ones directly
- 2: Take care of urgent matters immediately
- 3: Prioritize everything else and transfer it to the to-do list
4. use vacation energy
- Implement new ideas and thoughts immediately
- Start with motivating projects instead of sinking into routine
5. take regular breaks
- Get up briefly, stretch, go for a walk
- Consciously put your cell phone away during breaks
- Fresh air and exercise restore energy
6. set positive anchors
- Make vacation photos visible in the office or digitally
- Sharing great experiences with colleagues
7. plan your next time-out
- Vacation memories motivate - anticipation even more so
- Block out some time out in your calendar now
