The moment when the holidays end and we are forced to readjust to our usual responsibilities in record time is often a thankless experience, and for some people it is also a trigger for significant psychological problems.
This year, moreover, the end of the summer vacation coincides with a particularly complicated social and economic context: a time when the so-called “new normal” could give way to new restrictions and methods of confinement, due to the fact that on Spanish territory, they continue to produce numerous contagions by coronavirus.
In such a situation, the chances of developing anxiety when returning from vacation are increased; let’s see some tips on how to fix it.
Possible sources of anxiety when returning from vacation
These are some of the factors that come into play in returning from vacation amid the COVID-19 crisis and which can promote the onset of anxiety issues.
1. Return to school at risk of infection
Back to school is a phenomenon that can greatly affect children and families. The main causes for which it promotes the onset of anxiety it is the fear of contagion in the classroom, on the one hand, and the uncertainty as to whether schools will remain open or closed in a few months, which makes it difficult to plan and prepare for the course for both children and especially for his parents.
2. Instability of employment
The fact that they are once again surrounded by everything related to the professional context is a constant reminder of the repercussions on work of the coronavirus crisis. This sudden shift from the calm of the holidays to a space where, in many cases, economic instability has opened up several new fronts, it can overflow if we don’t know how to deal with stress and anxiety well.
3. The need to take more and more precautions
Ending the holidays and getting back to the routine means, among other things, losing control of the degree to which we are likely to be infected with the coronavirus, due to the fact that many responsibilities can only be fulfilled by leaving home and interacting with various people outside our family.
For those who are at risk for health problems (or who live with someone who has them), the fear of bringing the virus into the home can lead to significant psychological wear and tear.
Tips for maintaining emotional balance
The most effective measure to learn to manage anxiety and cope with situations that cause us stress is to go to psychotherapy (because only in this way that specific solutions can be applied to specific problems, in with personalized professional help). However, beyond psychological therapy, there are a number of guidelines that often help control anxiety and stress levels. These are the most important.
1. Take care of yourself
Don’t let work hours stop you from taking care of yourself, plan to get enough sleep and eat healthy. This way, your nervous system will be less likely to be overwhelmed with daily demands.
2. Practice moderate exercise
Especially if you have an office job, it is very important not to switch from the physical activity of the holidays to a lifestyle marked by sedentary habits. On the contrary: maintain a minimum level of activity in your daily life, and above all, practice moderate exercise in sessions of at least 40 minutes. Scientific research shows that aerobic exercise helps prevent anxiety problems.
3. Faced with the risk of infection, create a safety protocol
Don’t let the fear of getting infected with the coronavirus keep you constantly on the alert. Instead, follow a few very simple behavior patterns that allow you to keep the situation under control when you are away from home, leaving no room for improvisation and not trying to go beyond these. measures.
For example, always open doors with your non-dominant hand, always keep sanitizer in your pocket for when you go to eat or drink, and don’t try to control absolutely everything that happens to you in every moment, just trust. the protective effect of your protocol.
Being very simple and intuitive routines, it will be easy for you take preventative measures without always paying attention to what is going on around you. Consider that if you plan to reduce the risk of infection to 0%, you will end up with a degree of exhaustion and difficulty concentrating that will put you at greater risk of the pandemic.
4. Address your goals one by one
It is crucial not to let obligations get in the way, and for that they must be processed sequentially. In this way, we put those simpler, short-term goals into our priorities, and those that are more complex, we subdivide them into more specific goals.
This allows us to put things in order at the same time that we keep reducing the number of things to do, and we do not fall into those moments of “blocking” which sometimes arise when we do not feel ready to. do a task, since once we have started to work it is much easier to follow this line.
5. Learn relaxation exercises
they exist several effective relaxation exercises that you can use every day quickly, After practicing a bit. Most involve managing attentional focus or controlling breathing.
Are you looking for psychological support?
If you would like to benefit from professional psychological support to deal with emotional, cognitive or behavioral issues, please contact us. Fr wake up psychologists We have a team of professionals with extensive experience in helping patients of all ages with forms of discomfort such as anxiety disorders and phobias, psychological trauma, depression, issues related to ‘getting organized and being productive, stress at work, partner crises and sequel. You will find us in our offices located in Madrid, Leganés, Getafe and Móstoles. To see our contact details and more information on how we work, visit this page.
- American Psychiatric Association -APA- (2014). DSM-5. Diagnostic and Statistical Manual of Mental Disorders. Madrid: Panamericana.
- Barlow, DH (2000). Unravel the mysteries of anxiety and its disorders from the point of view of the theory of emotions. The American psychologist. 55 (11): 1247–63.
- Grupe, DW and Nitschke, JB (2013). Uncertainty and anticipation in anxiety. Nature Reviews Neuroscience, 14 (7): pages 488-501.
- Paul, JW; Elizabeth, A .. Phelps, eds. (2009). The human amygdala. New York: The Guilford Press.