Shifting gears at the end of the Holiday season
The post-holiday doldrums has arrived with a return to busy work schedules, new school year transitions as we saying goodbye to vacation season and return full steam into the new year.
So how does the change from the long summer days into the routine driven, often hectic pace of modern life impact on us?
The transition from freedom and unstructured time to high demand, fast pace impacts on our ability to regulate our autonomic nervous system (ANS). Imagine travelling along a rambling country road, taking in the winding slow pace, the sights and sounds and suddenly exiting onto a 6 lane freeway, full speed and on high alert; a challenge for the best of us!
What happens?
Without the option to shift up and down gears in a more measured way our ANS tends to travel away from regulation towards patterns of protection, defence or shutdown. The elevated stress response contributes to:
Hyperactivity/Alertness or Collapse: Dependent on the way each individual responds to a sudden elevation in stress, often for prolonged periods of time. Initially there will be an activation of the flight/fight (Sympathetic Nervous System) which, if no reprieve is in sight, can cause a collapse as the ANS switches to the Dorsal Vagal survival response.
Cognition difficulties: After extended breaks where we can power down on complex tasks, the brain needs time to build up to the challenges of work environments. This can lead to mental fog/fatigue, difficulties in focus and a sense of overwhelm.
Changes in Energy Levels: Symptoms such as fatigue, restlessness, poor sleep as we transition back to carrying the load of day to day routines.
Neurotransmitter Drop: Serotonin and Dopamine levels, boosted by fresh air, sunshine, friends and fun can decrease “post-holiday” translating into lower moods, lack of motivation and less desire to connect with loved ones.
Tense and sore body: Returning to alert, high demand tasking and routine can increase muscle tension, headaches, gut pain and inflammation - our bodies are preparing for action stations!
Supporting the transition
The abrupt change from unstructured leisure to rigid demands is difficult to navigate and expecting an instant return to productivity and cognitive sharpness will present challenges. So how can we prepare for the shifting season as we return to our schedules?
Acknowledge the challenge
It’s normal to experience a response from your body, mind and emotions as your ANS shifts gears. Acknowledging this transition may offer an opportunity to build an “inner” curiosity and backdrop of kindness rather than berating a struggling system. It can also offer an opportunity to take in how your body is responding and build a stronger connection internally.
Prepare for the transition
Consider ways you can create a solid foundation for the end of holidays. What components of the return feel most challenging and are there any tweaks that will soften the routine in the first few weeks? Is there anything you’ve been avoiding that could be worked through slowly during the summer break to decrease the mental load?
Collaborate
Our nervous system rejoices in the opportunity to “join with” our safe people and collaboration provides playful connection that is energising and restorative. Imagine taking time to discuss the challenges of return to routine and the collective opportunities to work together and support each other. This could be having a wardrobe sorting day, looking at meal prep, new easy and delicious meals, or creating rideshare options with other trusted families and friends.
Bring a component of your holiday into your day to day
Reflect on the aspects of holidays that feel inspiring, regulating and grounded. Did taking in more natural light offer joy; if so, take time in your day to step into the light and boost your Vitamin D and Serotonin (happy hormones). If you spent time on the water, perhaps check out your local pool schedules and swim some leisurely laps in the early morning reducing stress, calming the mind, and enhancing cognitive function. Enjoyed the sunsets? Imagine sitting outside for a dinner picnic or balcony meal at night to enjoy the colours and changing sounds of twilight. Time in nature is one of the most evidence-based co-regulators of our ANS, reducing cortisol, lowering heart rate which supports an easier transition to demanding routines.
Connection time with family
Did you play cards, kick a footy, go for a stroll? The release of neurochemicals (oxytocin, serotonin and dopamine) during easy and open family time makes us feel good - everyone will benefit!
Change your screensaver
Find the most delightful moments of your holiday time to set as your new screensavers. As you take in the image, imagine the feeling of the air, the smells, sounds and immerse yourself for a few breaths in this feeling. Savouring is an opportunity to take in a moment of calm, peace, energy, joy and togetherness, offers your nervous system a reprieve and the chance to reset and regulate. Setting short pauses to reconnect with moments of life’s beauty is a great way to build resilience and flexibility to your nervous system.
Remember you can allow the gentle breeze and easy laughter of your downtime to permeate through busier times as a way to bring greater balance and warmth into your day to day.
Allison Casas is a Restorative Program Facilitator at Rest & Restore Wellness Retreats and owner of Reset Wellness in Melbourne. Guests staying at Rest & Restore Wellness Retreat enjoy a demand-free personal space that provides restorative respite from their busy lives. This allows them to rest and recharge in a nature-based environment, whilst enjoying immersive experiences and building upon their self-care toolkit.