Beijing, February 8 (Reporter Wang Jing) "When I think of going to work, I am nervous to the point of diarrhea. "The next day I went to work and sighed wildly, so tired!" In the two days after the end of the long holiday, many netizens posted on social media with keywords such as "post-holiday mood" and "post-holiday syndrome".
After the long holiday, many white-collar workers have some discomfort in diet, mood, sleep and other aspects, in this regard, Wang Chunyong, deputy chief physician of the Department of Traditional Chinese Medicine of peking university third hospital, and Gao Huimin, attending physician of the department of psychiatry of peking university sixth hospital, reminded in an exclusive interview with a reporter from the Central Broadcasting Network that this is an extremely common "post-holiday syndrome". However, it should be noted that if there is no relief for more than 2 weeks or the degree is seriously beyond the ability of the individual to regulate, it is necessary to seek medical treatment as soon as possible and seek more professional physical and mental help.
Data chart: February 15, 2021, Beijing, citizens play in Happy Valley, enjoy the Spring Festival holiday (Source: CFP)
What symptoms indicate that you have developed "holiday disease"?
"It is a sleep disorder, indigestion, nausea, decreased appetite, lack of concentration, palpitations, anxiety and panic and other physical and mental discomfort after vacation." Gao Huimin stressed that "post-festival syndrome" is not a medical term, nor is there a rigorous medical definition. However, from the performance point of view, it mainly involves several aspects.
The first, she says, is the physiological level, biorhythms and dysfunction of autonomic nervous system, such as sleep disturbances, indigestion, palpitations. Then there is the level of brain function, which is manifested as inattention and decreased efficiency, and the psychological level is depression, panic, irritability, and lack of motivation.
"People who have fallen through jet lag may have similar experiences and experiences. The essence of the syndrome is a physiological and psychological response caused by social jet lag. Gao Huimin told reporters that research on jet lag shows that staying at a destination for less than three days may not need to experience jet lag, and some studies show that taking more than 5 days off can really get rid of the work rhythm.
This may illustrate from the side that long holidays are more likely to bring discomfort caused by this inverted jet lag. In Gao Huimin's view, this is manifested in many aspects, such as holiday heart syndrome, irritable bowel syndrome, chronic fatigue syndrome, depression syndrome, anxiety syndrome and so on are more common. If there is no remission for more than 2 weeks, or if the degree is serious beyond the ability of the individual to regulate, it is necessary to seek medical treatment as soon as possible and seek more professional physical and mental help.
Why is the Spring Festival more likely to have "post-holiday syndrome"?
After the Spring Festival holiday, everyone left the leisurely and comfortable range and entered a more tense working state, and the body and mind will be a little uncomfortable. "The most you do in a morning is yawn," said Ms. Liang of Haidian, Beijing, who has been in a state of "wandering + wandering" at work staring at the computer screen.
Gao Huimin analyzed to reporters that the main thing may be the festival tradition, most people will choose to reunite with their families, eat and drink, coupled with the impact of the epidemic, leisurely entertainment is also mostly concentrated in the family, watching TV, brushing mobile phones, playing cards has become the main form of entertainment. Loose work and rest, greasy diet, staying up late, reducing the amount of activity, and the contrast with the usual busy and regular life is greater, so it is more likely to have social jet lag.
She feels that traditions are actually changing with the times, and we can inherit more of the spiritual core of family joy, resignation and welcome the new, and abandon some external forms that cause health risks. In this regard, Gao Huimin also put forward a preventive suggestion: to maintain the framework of work and rest rules during holidays, avoiding "retaliatory leisure" and "lying flat insulation leisure".
Gao Huimin explained that many people now pursue a life concept of working hard when working hard and playing with their lives when they are leisure. But many people's implementation methods may have some problems, thinking that leisure is to sleep late, brush mobile phones, so that the brain does not work as much as possible, in the end time is not only wasted, the brain is not well rested, but also the biological clock is messed up. In the end, it is not worth the loss to really "play with life". She joked that sometimes it is similar to the principle of sitting in a car, and the uniform speed is the most ideal driving state for the car, and the person riding the car is also the most comfortable. Always braking sharply, it is easy to get motion sickness. The service life of the car is also affected.
Experts: Go to sleep before 11 p.m. and get up before 7 a.m
Gao Huimin stressed that it is necessary to avoid looking at the mobile phone for a long time before going to bed, because the blue light in the mobile phone screen easily activates the cells of the retina responsible for biorhythm regulation and keep people awake. Wearing glasses that filter blue light from the evening can help these cells effectively restore their rhythms. In addition, appropriately increasing outdoor activities during the day is also a good way to refresh the mind.
From the perspective of Traditional Chinese medicine, Wang Chunyong suggested adjusting the rhythm of life and improving sleep. Entering the spring, compared with winter, with the growth of yang, the day is extended day by day, therefore, the living is also adjusted to sleep late and get up early, adapt to the climate characteristics of spring from the rhythm of sleep, echo the natural hair qi, fall asleep before 11 pm, get up before 7 o'clock in the morning, and also take a soothing and relaxing walk in the courtyard to dredge the yang qi in the body. If necessary, massage, traditional Chinese medicine, acupuncture can be combined to improve sleep.
Diet, Wang Chunyong suggested that you can eat some healthy spleen, stomach, digestion of food, fried malt, fried grain sprouts can eliminate food, chicken gold can help digestion, sand kernels can wake up the spleen and stomach, tangerine peel can make phlegm wet, yam can supplement the spleen and yin, you can choose according to your own situation. He said that Sun Simiao of the Tang Dynasty believed that "spring should save acid, increase sweetness, and nourish temper." "It means that when spring comes, people should eat less sour food and eat more sweet diet, which has the advantage of preventing liver qi from being too strong and replenishing the spleen and stomach of the human body."
Controlling Expected Anxiety How to Quickly Return to a Healthy Life?
After the festival, some people are also accompanied by anxiety, insomnia, neurasthenia and other symptoms of inadaptability, and many people can't even sleep all night and have to go to the hospital to prescribe some sleeping pills. Gao Huimin feels that many people shout out "don't want to go to work", and may want to express "don't want to return to the tense work rhythm so quickly", "afraid that they are not in a good state to mess up important work", "have not yet finished psychological construction".
She suggests that you can set yourself a buffer period to increase positive psychological cues. Try to be more specific in your thoughts and turn "complaining" into "self-encouragement" like "While I can't switch quickly, moderate anxiety helps me get into shape quickly," "I'm sad that the vacation ends so quickly, but these good memories will be my motivation to move on," "Most people go through a transition period and I'll be fine in a week," and so on.
Accepting herself is also particularly critical, and Gao Huimin feels that there is still inertia in the machine to stop and start, and the computer needs to constantly clean up the memory. Let go of unrealistic expectations that switch one second, accept your emotional responses, and allow yourself to experience a period of adaptation. As managers and system designers, we should also conform to biological laws and put people first. At the same time, the intensity of the work sequence is reasonably arranged, from easy to difficult. On the one hand, it allows the body and mind to gradually adapt to the rhythm of work, on the other hand, it can also increase the sense of control and reduce the anxiety caused by uncertainty, Gao Huimin said.
![Numb numb... Five or six blind dates have been arranged in the seven days of the holiday! A girl in Huai'an had these symptoms[fig]](data:image/gif;base64,R0lGODlhAQABAIAAAP///wAAACwAAAAAAQABAAACAkQBADs=)