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(CNN) - Do you dream at your desk with your recent vacation? Having trouble concentrating? Do you feel depressed and wish you were in any place other than work? You are not the only one.
Doctors do not have an official name for this. There is nothing specific in the official manual of mental disorders. But the Twitter universe defines your nostalgia as #backtoworkblues or #holidayblues (something like the sadness of returning to work or the sadness after the holidays).
- The best way to overcome post-vacation nostalgia
Does it sound familiar to you? That irritability for the first day back to work is perfectly normal, according to Dr. Angelos Halaris, professor of psychiatry and behavioral neurosciences at the University of Loyola in Illinois.
"The stark contrast of the joy and freedom of time we spend with family and friends regarding the heavy work of answering a million work emails can be difficult for emotional well-being," he said.
And it does not happen only with adults. A 2017 study found that teenage depression, anxiety and feelings about everyday discomforts seemed to be linked at the end and at the beginning of school holiday cycles. It may not surprise that teenagers felt less anxious and depressed during the holidays.
Halaris said it is not unusual for people to react badly to their return to work during the first two weeks.
"There is a real sense of loss that comes with this transition period and that leaves us all a bit sad," Halaris said.
Even if your free time did not meet your expectations, you may not be happy to return to work and get away from your family. It can be even more difficult after the Christmas holidays.
“We see this in one study after another. People tend to have high hopes when Christmas is coming and they think their family will be like the Waltons series or that Santa Claus will bring us everything we want, but it never goes completely that way, even if it was a really good holiday. , ”Said Dr. Randy Hillard, professor of psychiatry at Michigan State University.
“That can also make you feel disappointed. We see this every year with many more calls to the crisis line, a greater number of deaths and there are even studies that show that letters to the Dear Abby column sound much more depressed after the holidays. ”
Those feelings could be reinforced by our tendencies to exaggerate almost everything, Halaris said.
“It is more than likely that during the first 10 to 14 days of the Christmas and New Year season we tend to throw ourselves overboard, even in the best sense - overeating, excessive drinking and not getting enough sleep - all that sets the stage for the post-vacation shock. ”
Winter adds to this perfect storm of sadness. It still gets dark early. In much of the world it is cold. It's wet. Seasonal affective disorder can be particularly acute if one enjoys a beach vacation during winter holidays.
So what can you do to recover that holiday feeling even if you are in the office?
"Treat all colleagues as if they were crazy for the next two weeks, it also works with family members," said Hillard. Understand that most people feel they are in the same sinking ship.
Book other vacations, even if they are minivacations. Experts say that having something to expect can ease the sadness of returning to work.
Go back to work slowly. “Don't jump into cold water, you'll have a heart attack. Take your way calmly back to your routine, ”said Halaris. Set small goals to feel a sense of accomplishment.
"If you relax in this with full awareness, instead of trying to plan a ton and hope to do it all in the next 24 hours, it can be useful."
You can also try adding some variety to your work life. If you are always stuck at your desk, set an alarm and take a quick walk or try to exercise.
Do not suffer. Understand that something you enjoyed has come to an end, but make peace with it and understand that it will come back again. Resist yourself feeling sorry for yourself.
"Internal dialogue and being optimistic is important," Halaris said. Look at the pictures of kittens on the internet if you need a little boost.
Take advantage of rest in your routine and start new office habits. Even if it's something simple like being friendlier to your coworkers or getting up and away from your desk once every hour, that helps.
Reflect Think about what you liked about your rest and bring an element to your work. Pajamas may not be in the dress code for success, but if you enjoyed meeting with friends you normally don't see, include them in your weekly schedule, even if it's for a 15-minute coffee.
And relate. Sad people tend to move away.
"Strive to interact even if you don't feel like it," said Hillard. Having company helps avoid feeling miserable. "Recite an evening with family or friends in the coming weeks," Halaris said.
“Without, of course, getting drunk or overeating or staying up too late to not start the cycle again. It may help to keep in mind that although the holidays are over, yes, but you can have fun again soon. ”
Sandee LaMotte of CNN contributed to this story.
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