Caution! Don’t let depression take the place of your holiday enjoyment…
You have worked hard all year, you are completely exhausted both physically and mentally. In fact some of you are completely burned out! So naturally vacation scenes are appearing before your eyes. You dream about it, make plans. Some will go on vacation with family, some with friends and some all alone. The goal is to rest sufficiently and distance yourself from problems, worries and especially the responsibilities and intense schedule of work. We can hear you exclaim “How could a vacation not go well” and of course “when you are mentally ready for it to go well it will” but it’s the return that is worrisome! After all of those pleasant days of vacation coming back from a holiday is enough to drag anyone into a depression. The period of adapting to work may not be easy. So what should you do to avoid post vacation depression? While feeling the peace and restfulness of the vacation and the distance from work what kind of strategy should you follow? Acibadem Fulya Hospital Senior Psychologist Nuray Sarp explained 10 ways to avoid post vacation depression.
1- DO NOT SET OUT FOR VACATION WITH “WORK RESPONSIBILITIES”
It is very important that all of your work obligations are completed before you leave for vacation. In fact it is more important than you expect. This is why you should not promise your manager to “take care of this and that” while you are on vacation and take on responsibilities. It is important to reward yourself during your vacation. If you don’t reward yourself and take on too much responsibility you will not be able to rest during your vacation and you will be depressed when you return.
2- VISUALIZE YOUR GOALS
Having goals for the future and visualizing these goals on your vacation with a calm mindset is an element that will light your way after vacation. That being said, when you are on vacation do not think of problems, concerns and worrisome issues but visualize your goals and play them out in your head. As long as the dreams and goals are not exaggerated and do not exceed your potential they will help you. Otherwise thinking about irritating incidents or people from the past on your vacation may lead to anxiety upon your return.
3- DO NOT LOSE TOUCH WITH YOUR FRIENDS
Do not cut off all communication with your work friends when you go on vacation, maintain your social relationships. Distancing yourself from friends, going outside of the “circle of life” can cause a person to question themselves. When a person starts thinking “What am I doing in this life” this can lead to anxiety.
4- BE AWARE OF EVENTS
Of course it is important for your brain to rest on vacation but this should not have to mean disconnecting from the world. For example, try to read a newspaper every day when you are on vacation. Follow the developments in the country and the world on the internet. Be aware of events. This will also make your period of adapting upon your return easier.
5- DON’T OVEREXTEND SLEEPING IN
Just because you are on vacation you should not go too far outside of your routine. Your sleeping schedule is a very important factor both during vacation and when you get back. Do not adopt the habit of going to bed late and getting up late beyond noon just because you don’t have to go to work. For example if you usually start work at 8:00 do not get up any later than 2 hours after your regular time.
6- DO NOT CUT OFF YOUR CONNECTION TO THE WORKPLACE COMPLETELY
Of course you do not want to hear words like “work” and “workplace” when you are on vacation. But keeping up with the developments at the workplace while you are out is something that will make your post vacation adaptation easier. Do not cut yourself completely off from the workplace. Acibadem Fulya Hospital Senior Psychologist Nuray Sarp says “Keeping up with developments at the workplace while you are on vacation is not something that will affect you negatively, on the contrary it will make your post vacation adaptation easier”.
7- FEEL FIT
Try to feel your body rest on vacation. Get feedback from your body. If you exercise and do sports regularly, keep this up during your vacation. In other words do not let your body go just because you are on vacation. Otherwise going back to the busy work tempo with a body that is not rested and not fit will lead to other problems.
8- BE CAREFUL OF WHAT YOU DRINK
Drinking plenty of water on vacation is vital. But try to fulfill your need for fluids with water rather than carbonated and soda based drinks. Drink at least 10 glasses of water. Do not exceed the limits on alcohol just because you are on vacation. In fact if you normally do not consume much alcohol, drinking excessive amounts can generate infrastructure problems and bring your tendency towards depression to the forefront. Alcohol must be consumed carefully.
9- EAT HEALTHY
The main rule of a healthy life is eating properly. Going on vacation should not mean exaggerating your food consumption when faced with open buffets, especially at all inclusive hotels and holiday villages. You must pay particular attention not to consume carbonated drinks with high sugar content. What you eat can reflect back on you as extra weight when you get back from vacation and this may cause you to be depressed about your weight or even have to consult a dietician.
10- SET ASIDE MORE TIME FOR YOUR LOVED ONES
All manner of communication with your loved ones has a place in your inner world and is even reflected in your facial expressions without you even noticing. A smile from them or a sincere look has a positive effect on both sides and actually fills an emotional gap without even realizing it. Acibadem Fulya Hospital Senior Psychologist Nuray Sarp says “Not setting aside enough time for your loved ones in the intense stress and hustle and bustle of modern life can cause feelings of guilt. Spending more time with your loved ones on vacation will make you more at peace”.