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- Rested and tired: why it's difficult to start working after the holidays and what to do about it
Rested and tired: why it's difficult to start working after the holidays and what to do about it
After the New Year holidays, many people face a feeling of fatigue, apathy and a sharp decrease in motivation. Returning to a regular work schedule is accompanied by a "fog in the head", drowsiness and a feeling that even simple tasks require excessive effort. Experts note that this condition is not associated with laziness or professional failure — it is a natural stage of adaptation of the body and psyche after a drastic change in lifestyle. Why there is a post—holiday recession, how long it takes to recover and what steps help to get back into a working rhythm without overloading - in the Izvestia article.
Why does motivation and performance decrease after the holidays?
Clinical psychologist Ksenia Savelyeva explains that the post—holiday recession is a completely natural reaction of the body to a change in conditions.
"A post—holiday recession is not a weakness of character, but a natural reaction of a complex system — your body and psyche — to sudden changes in circumstances and habitual lifestyle," the specialist notes.
According to her, the causes of this condition are always complex and affect several levels at once — physiological, neurobiological and psychological. Together, they create a feeling of decreased energy, absent-mindedness, and lack of internal motivation to work.
Physiology: how does downed mode affect energy?
One of the key reasons for the deterioration of well-being is associated with a violation of circadian rhythms. During the holidays, people tend to stay up late, sleep irregularly, and change their diet.
"A nocturnal lifestyle and irregular sleep disrupt circadian rhythms, the internal clock that regulates the production of hormones cortisol and melatonin, as well as digestion," explains Ksenia Savelyeva.
Alcohol and unusual food create an additional burden. According to the psychologist, the overload of the liver and the intestinal microbiome directly affects the energy level and emotional state through the "gut–brain" axis. As a result, even when formally going to work, the body continues to be in recovery mode.
Why does the brain resist returning to work
The neurobiological aspect of the post-holiday recession is associated with a change in the mode of operation of neurotransmitters. During the rest period, the brain is quickly rewarded with pleasure, new experiences, and the absence of strict requirements.
— During the holidays, dopamine was produced easily — in response to pleasure and relaxation. Work tasks require more complex actions to work out, first of all, the completion of cases," the expert explains.
According to her, the brain resists an abrupt change in the reward regime, which is why work, especially routine work, is perceived as excessively expensive. This resistance feels like a lack of motivation and inner impulse.
From a psychological point of view, after the holidays, there is a sharp transition from a state of rest to a state of activity. In the first case, the value lies in the process and pleasure, in the second — in the result, discipline and control.
"This transition overloads the prefrontal cortex, which is responsible for planning and self—control, and requires a lot of mental effort," Savelyeva notes.
At the same time, the body is busy compensating for the effects of festive excesses — excess sugar, fats and alcohol. This distracts energy resources from mental activity and increases the feeling of fatigue in the first working days.
How long does it take to get into a working rhythm?
According to the expert, trying to get back to normal productivity right away is one of the main mistakes after the holidays. Adapting to a work schedule is a step—by-step process.
— The basic adaptation cycle takes from three to seven days. It can take up to 2-3 weeks to fully restore tone and motivation," says the psychologist.
The first 2-3 days usually become the most difficult period: concentration decreases, drowsiness appears and there is a strong resistance to tasks. By the end of the first week, with a proper approach, the biological rhythms begin to align, and the person gradually gets involved in the work. Complete stabilization occurs when motivation ceases to be a volitional effort.
Errors that interfere with recovery
The expert notes that in an attempt to "get together" people often aggravate their condition. The most common strategy is the so—called heroic assault, when on the very first day they try to work at their usual pace.
"This leads to an instant overload of the brain, increased anxiety and exhaustion by the middle of the day," explains Savelieva.
No less harmful is conscious lack of sleep, strict diets after the holidays and excessive stimulation with caffeine and sugar. All these measures create additional stress for the nervous system and increase energy declines.
How to safely get back into a working rhythm
Ksenia Savelieva emphasizes that recovery after the holidays cannot be limited to one strong-willed effort. Getting into a working rhythm effectively requires a step—by-step approach: first, it is necessary to restore the biological foundation, and then carefully connect psychological and organizational tools.
— It is important to understand what mechanisms are involved now and start helping your nervous system get back into rhythm, — says the clinical psychologist.
The expert calls the first stage of recovery a biological reset. Systemic sleep correction becomes a key priority here. Savelieva recommends gradually shifting the bedtime by 15-20 minutes, and ideally by 30-60 minutes closer to the work schedule every day. This approach allows you to gently rearrange the circadian rhythms and reduce the level of morning drowsiness.
The expert pays special attention to the evening digital detox. A couple of hours before bedtime, it is advisable to exclude the use of screens, since blue light suppresses the production of melatonin, the hormone responsible for falling asleep and recovery. Instead, it is recommended to build a steady ritual of "turning off": a warm shower, reading a paper book, and light stretching. These actions serve as a signal for the nervous system to switch to rest mode.
Light is another important tool for correcting biorhythms. The expert calls the use of a light lamp with a power of about 10 thousand lux for 30-60 minutes after waking up the best option. A course lasting 3-5 days helps to normalize the production of melatonin and cortisol faster. If there is no such lamp, the expert advises to maximize contact with daylight — to work at the window and be sure to go outside at lunchtime.
In parallel with sleep, it is important to support metabolic processes. In the first days after the holidays, Savelieva recommends focusing on simple and easily digestible foods — vegetables cooked in gentle ways, lean protein and whole grains. This diet helps to stabilize blood glucose levels and reduces stress on the digestive system. Equally important is the adjustment of the drinking regime: an increase in the consumption of clean water and a reduction in caffeine, as well as a complete abstinence from alcohol, allow you to quickly restore energy balance and reduce the load on the liver.
Physical activity during the adaptation stage should also be gentle. Instead of intense workouts, preference should be given to walking, yoga or stretching. Their task is to improve blood circulation and lymph flow without additional stress for the body.
After the stabilization of the biological background, the second stage begins — psychological and organizational adjustment, which occurs already on the first working days. It is better to devote them to auditing, rather than actively completing tasks. Viewing incoming emails, recording all cases on one medium, and planning the week beforehand help reduce anxiety and free up cognitive resources.
"By uploading tasks from your head to paper or to an application, a person reduces the load on the prefrontal cortex and stops constantly scrolling through unfinished business," the specialist explains.
The expert recommends starting motivation with the simplest and fastest tasks. Completing them gives the brain positive reinforcement in the form of dopamine release and creates a sense of movement, which then facilitates the transition to more challenging work.
To maintain concentration, Savelieva advises using rhythmic work in intervals. The Pomodoro technique, in which periods of focused work alternate with short breaks, allows you to maintain productivity without overwork.
At the same time, Savelieva calls self-care a key principle of the adaptation period.
— Treat yourself during this period with the care of a doctor, and not with the requirement of a coach. Adaptation is a process, not an aptitude test," she emphasizes.
The main goal for the entire recovery period is to consistently and without disruption go from a reduced workload to the usual level. According to the expert, smoothness and regularity are more important than speed in this case, and investing in a calm start pays off with sustained productivity and a reduced risk of burnout in the future.
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