Gradual return to routine, sleep and diet, keys to combat post-vacation syndrome

Professionals from the Psychiatry service of the Hospital La Candelaria, in Tenerife, have launched a series of recommendations to face the so-called 'post-vacation syndrome' which basically consist of a gradual return to routines.

They warn that among the most frequent errors in this process are trying to immediately return to the pace before the holidays, taking on an excess of tasks with the intention of "making up for lost time", reducing rest hours or subjecting oneself to an excessively high level of self-demand.

Therefore, they advise avoiding taking on too many obligations during the first day to make the return more bearable, as well as reserving time to practice hobbies and maintain social activities that allow disconnecting from responsibilities, the Ministry of Health details in a statement.

This adaptation process must also be gradual, introducing small changes in routine and paying special attention to basic aspects such as maintaining adequate sleep schedules and a balanced diet, as well as practicing physical exercise in the days prior to returning to routine.

Although it is not recognized as a clinical diagnosis, specialists consider that 'post-vacation syndrome' is an adaptive and temporary response to the return to routine, which normally disappears on its own.

The manifestations can be varied, such as a slight decrease in mood, fatigue, lack of motivation, irritability, and problems concentrating.

These symptoms usually subside in a matter of days or a few weeks, as the body and mind get used to the usual rhythm again.
However, if they persist for more than two weeks or significantly interfere with daily life, there could be a more serious problem.

The Psychiatry team at La Candelaria emphasizes that anyone can experience this process, although there is a greater probability among those who feel dissatisfied with their work or studies, live under high levels of stress, do not maintain good self-care routines, or have to face an excessive workload of professional responsibilities.

And they insist that one of the keys to facing this period consists of understanding that adapting to routine is a natural process, maintaining realistic expectations, and prioritizing self-care.

The return to classes can also generate some resistance, unease, or nervousness among the younger population, especially during the first few days of the new school year.

Therefore, specialists recommend that families progressively recover their usual sleep and meal schedules.
Likewise, they advise parents to validate the emotions their children experience, transmit enthusiasm and excitement for the beginning of a new stage, and involve them in the preparations related to returning to school.