Rarely do you go to work less motivated than directly after your vacation.
The head is in relax mode, the to-dos seem insurmountable.
This can be avoided with good planning.
And work again tomorrow!
With this thought, the summer vacation ends for many.
And the relaxed mood evaporates pretty quickly during the first week of work.
Can't the recovery effect be retained any longer?
Experts give tips:
What is Post Holiday Syndrome?
The
post-holiday syndrome means
that employees
experience low
moods and performance at work
immediately after their vacation *
, explains Robin Kaufmann from the Institute for Workplace Health Consulting (IFBG) in Konstanz.
The term syndrome is actually not correct.
"It's not about a disease, but about a relatively short-term effect."
The low performance is triggered because the body is in relaxation mode after the vacation and first has to get used to the workload again.
“Maybe you had different sleep times on vacation and have to get used to getting up early again.
That can be a big change. "
You long to be back, the mood is in the basement.
All of this increases the stress.
That could go as
far as the post-holiday depression
, says Kaufmann.
In other words, those affected sometimes also struggle with catastrophic thoughts.
Also read:
If the boss calls on vacation: Do I have to be available?
How can this be avoided?
Experts generally recommend a gentle return to the job.
The New Quality of Work initiative (INQA), for example, recommends keeping the first day on the job as free as possible.
So you can work through emails stress-free and create a plan for the coming days.
Even those who work in shifts should make sure that there is time for a handover.
According to Kaufmann, employees ideally start earlier.
“It's best to give yourself a two to three day transition period at home while you're on vacation,” he says.
"Then you can arrive, adjust your sleep rhythm and get back to work internally."
Another trick to keep the job stress off your neck is to let automatic email replies continue for a day or two after you return.
"Then not all customers come to you on the first day after their vacation."
Tasks should be chosen in such a way that you don't immerse yourself in the full project stress again.
Short activities and a schedule in which to-dos are broken down into manageable units are better.
Kaufmann also advises taking relaxation from vacation into everyday life.
For example, by taking sufficient breaks, exchanging holiday experiences with colleagues over coffee, incorporating small mindfulness and meditation exercises into everyday life or simply indulging in holiday memories.
Also interesting:
What vacation entitlement do I have if I cancel?
What helps against the horror of the first day at work?
Anyone who regularly suffers from thoughts of work getting out of hand towards the end of the vacation can consider starting planning for their return before the vacation.
“It's about opening mailboxes for colleagues or, for example, completing projects before going on vacation so that you can start over after your vacation,” says psychologist Kaufmann.
To-do lists also help, so that you have clear steps to take after your vacation.
+
Start your day-to-day work relaxed after your vacation - you can do that with little daydreams during the break.
© Monique Wüstenhagen / dpa-tmn
"If you are afraid of the first day at work and can no longer relax, stress management methods help," says the expert.
Anyone who slips into a carousel of negative thoughts can imagine a
large stop sign
.
To this end, one clarifies: “Hold on, it doesn't do me any good to get upset.
I'll keep doing what I can at the moment. ”Reflecting on life in the here and now helps break the spiral of thought.
What can the manager and the team do for people returning from vacation?
Kaufmann advises executives to make time for personal matters.
“
Managers should be interested in the experiences of employees
, for whom the vacation was something special.” For example, you can talk about vacation in a meeting or exchange ideas over coffee or in the canteen.
According to INQA, the organizational level is also important.
This includes that the manager creates good substitution solutions and a handover structure.
After their return, structured briefings can provide orientation for employees.
Last but not least, managers should convey that breaks and a punctual end of work are important and in order, even with a large number of tasks.
Also read:
Employees are legally entitled to so many vacation days - fewer than expected.
Are there any special features during the pandemic?
Traveling during a pandemic can be stressful.
“Of course, the
fear of infection in risk areas is
absolutely justified,” says Kaufmann.
"This year too, you have to pay particular attention to where you can and want to travel." In the event of a quarantine, travelers returning may lose their entitlement to salary.
According to the expert, scientists differentiate between three types of travel: nervous, cautious and relaxed, who travel with an increasing willingness to take risks.
“It is advisable to assess yourself a bit: Do I really want to travel abroad if I am nervous?
If I am constantly under stress while on vacation, I don't get any recovery effect. "
Rather, when returning to work, there is a risk of a
double burden of vacation stress and work stress.
"It makes sense, depending on how you assess yourself and family members, to simply cut back a bit and maybe just go to the North Sea this year."
(Dpa / as) * Merkur.de is an offer from IPPEN. MEDIA
.
More on the topic:
Work-life balance: 15 stress-free jobs in which you can earn really good money.
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