Introduction
Whether it’s a summer holiday, a skiing trip or a city break, if you are a career focused high performer, you will find yourself struggling with the post-holiday blues. The sudden shift from sun-soaked days with little responsibilities to the stresses and demands of work and daily life can be challenging and quite often leaves us lacking energy and low on motivation. You’re not alone in this, and with the right approach, you can ease back into your daily routine without sacrificing your well-being.
What is the Post-Holiday Blues?
The post-holiday blues refers to the feeling of sadness, fatigue, and low motivation that many people experience after returning from a vacation. It is a result of both mental and physical factors, as a holiday doesn’t only bring a temporary change in responsibilities and stress, but also a drastically different diet and sleep pattern. This phenomenon is especially common among high performers with demanding careers and busy agendas, as the sudden shift from relaxation to work stress can be overwhelming. According to a 2022 study by the National Institute of Health, 57% of respondents reported feeling down in the week following their holiday. Symptoms can include irritability, difficulty concentrating, and a lack of enthusiasm for daily tasks.
Strategies to Reduce the Post-Holiday Blues
Returning to a high-pressure work environment after a relaxing summer can be a jolt to your system. Workload has been building up in your absence and nothing has ever gone as you planned it before you left. To prevent yourself from getting overwhelmed, start your return to work by setting clear boundaries between work and leisure. This means establishing stricter working hours, even if you come back to a higher workload. Ensuring you take time to disconnect fully from work tasks and digital screens when the workday ends will protect your mind from overstimulation and stress.
Additionally, plan for a buffer day between your holiday and return to work. Take this day to do menial tasks such as laundry and tidying the house, not only does this help clear your personal to do list, but it will also ease your mind back into daily life. You’ll notice that your first day back at work will be less stressful.
Create a Sustainable Routine to Beat the Blues
Building a solid daily routine is key to managing the post-holiday slump. It is tempting to keep your holiday sleep rhythm going at home while spending long days in the office to catch up on work. Before you know it your energy is gone and your holiday feels like a lifetime ago. Instead, setting a regular sleep schedule is essential for maintaining your energy and focus throughout the day. Aim for 7–8 hours of quality sleep each night so you start the day rested and clear headed.
Additionally, build regular exercise into your routine as soon as you get home. Physical activity is a powerful tool for reducing stress and lifting your mood. Whether it is a morning run, a gym session or a walk during your lunch break, staying active helps you maintain the mental sharpness you need to get back into high gear more quickly.
The Role of Sunlight in Regulating Mood and Energy Levels
Sunlight plays a crucial role in maintaining your energy levels and mood. Whether you prefer your holidays on the beach, city or slopes, you’re very likely spending more time under the sun than you would at home. Increased exposure to sunlight helps boost serotonin, the neurotransmitter that regulates mood and happiness, as well as the production of Vitamin D, which is essential for steady energy levels and your immune system.
As you step back into daily life and spend more time indoors, your serotonin and vitamin D levels can drop suddenly, leading to feelings of fatigue, a reduced immune system or low motivation. This is particularly challenging for high performers with demanding careers, as long office days mean spending most daylight hours indoors behind a screen. To reduce this effect, consider making a lunch-time or early evening walk part of your daily routine.
How Holiday Diets Affect Your Vitamin Intake and Mood
Holidays brings a break from routine, including a shift in diet. We indulge in fancier dinners, alcohol, excessive snacking and rich desserts, while our overall health is deprioritized. This change in diet can result in deficiencies in essential vitamins and minerals, while your body gets used to the increase in sugars.
When returning to daily life, these abrupt nutritional changes can have a significant impact on mood and cognitive functions. For instance, low levels of certain vitamins and minerals lead to irritability and decreased energy when facing stressful situations, while the drop in sugars leaves us low on energy and motivation. Balancing your diet as you transition from holiday to work is therefore crucial to maintaining your focus and productivity at work.
Correcting Nutritional Imbalances After a Summer of Indulgence
To correct these imbalances, start by reintegrating a variety of nutrient-dense foods into your diet. Focus on lean proteins, leafy greens, fruits, and whole grains, which can provide the necessary vitamins and minerals your body has missed during your holiday. Including foods rich in omega-3 fatty acids, like fatty fish or flaxseeds, can also support brain health and improve mood stability.
Additionally, supplementing your diet with a high-quality multivitamin can help your system get back on track quicker, while supplements such as ashwagandha, l-tyrosine and bacopa monnieri help stabilize your mood and energy levels.
Practical Tips for Managing the Post-Holiday Blues
- Take a “buffer day”: Planning a day in between the holiday and your return to the office will help your mind ease back into daily life without being overwhelmed.
- Build a new routine: Use the post-holiday period to set clear boundaries and start a new routine.
- Prioritize Self-Care: Don’t neglect your physical and mental well-being. Simple self-care practices like sports, a lunch time walk, taking time to relax or even just enjoying a quiet moment alone can help you recharge.
- Re-introduce a healthy diet: After a holiday full of unhealthy food, excessive alcohol, snacks and sweets, your body is in desperate need of additional vitamins and minerals. Build your meals around lean proteins, leafy greens, fruit, and whole grains.
- Supplements: Supplements can help smoothen your post-holiday blues. Not only by topping up on vitamins and minerals, but also by improving stress resilience and energy levels.
Conclusion
For high performers with a demanding career and busy lifestyle, the transition from a relaxing holiday to the demands of daily life can be a jolt to your body and mind. By understanding how reduced sunlight, nutritional imbalances, and work-life balance affect your mood, and by implementing strategies to address these challenges, you can effectively manage the post-holiday blues. Embrace the new “work season” with a proactive mindset, and you’ll find yourself better equipped to handle whatever comes your way.
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