Overcoming Post-Holiday Blues: A Guide to Recharging Your Wellbeing
The joy of returning from a holiday can often be overshadowed by an unexpected wave of melancholy, a phenomenon known as the post-holiday blues. In the latest episode of the Burnout Recovery Podcast, Dr. Jo Braid explores this common experience, offering insights and strategies to help you navigate the transition back to daily life with renewed energy and focus.
Understanding Post-Holiday Blues:
Post-holiday blues can manifest in various ways, leaving individuals feeling flat, fatigued, or even mildly depressed despite having enjoyed a restorative break. Symptoms may include difficulty concentrating, irritability, sleep disturbances, and a sense of dread about returning to routine. Dr. Braid shares her personal experience of returning to work after a fulfilling trip, feeling disconnected and flat rather than rejuvenated. This feeling is not uncommon and is rooted in neuroscience, particularly the role of dopamine in our brains.
The Neuroscience Behind the Feeling:
During holidays, our dopamine levels spike as we engage in enjoyable activities with loved ones, creating a sense of joy and freedom. However, as Dr. Anna Lemke explains in her book, "Dopamine Nation," this spike is often followed by a substantial drop when we return to our regular routines. For healthcare professionals, the contrast between holiday bliss and workplace stress can exacerbate these feelings. This is a natural response, not a personal failing, and understanding it can help us cope better.
Strategies for Recovery:
Dr. Braid offers three evidence-based strategies to combat post-holiday blues:
1. Gradual Re-entry: Instead of jumping straight back into a full workload, consider easing back into your routine. If possible, return to work midweek and schedule lighter days initially. This helps create a buffer zone that allows for a smoother transition.
2. Maintain Holiday Elements: Identify aspects of your holiday that were particularly restorative and incorporate them into your daily routine. Whether it was morning walks, reading fiction, or cooking, finding small ways to recreate those joyful moments can help sustain your wellbeing.
3. Reset Your Dopamine Baseline: Engage in a dopamine fast by temporarily reducing high-stimulation activities—like excessive social media use or caffeine intake. This practice helps reset your brain’s reward system, allowing for a more balanced emotional state.
The Importance of Self-Care in Healthcare:
Dr. Braid emphasises that self-care is crucial for healthcare professionals, as our wellbeing directly affects our ability to care for others. Research shows that those who prioritize their mental health tend to provide better patient outcomes. Therefore, recognizing and addressing post-holiday blues is not an act of selfishness, but rather a responsibility.
Conclusion:
As we navigate the post-holiday period, it is essential to remember that feelings of disconnect are a normal response to the transition back to routine. By employing strategies such as gradual re-entry, maintaining holiday joys, and resetting our dopamine levels, we can better manage these feelings. Taking time to care for ourselves is a fundamental aspect of our roles in healthcare. Key takeaways from this episode include the importance of compassion towards ourselves during this adjustment period, and the understanding that our mental health is as vital as the care we provide to others.