Feeling physically and mentally drained, loss of appetite, listlessness... After the National Day holiday, many office workers find themselves in a sluggish state due to travel fatigue, excessive relaxation, or disrupted circadian rhythms.Doctors offer advice to help you refocus on work:
Adjust your biological clock by forcing yourself to sleep early to restore energy.
October 7th marked the final day of the National Day holiday. Mr. Liu, a resident, returned from traveling outside the city. "To see more sights, I rushed from place to place, leaving early and returning late. I feel extremely exhausted," he said, expecting to be listless at work on the 8th.Meanwhile, Ms. Chen, who works at an office in Nanning, slept until 11 a.m. on the 7th. Thinking about returning to work the next day, she felt apprehensive: "I stayed up late and slept in every day during the holiday, disrupting my biological clock. The first few days back at work will definitely be tough."
During the long holiday, many people experienced physical exhaustion from traveling or mental fatigue and disrupted circadian rhythms from excessive relaxation and entertainment.In response, Dr. Jia Hongxuan, Deputy Chief Physician of the Emergency Department at the Autonomous Region People's Hospital, offered the first piece of advice: adjust your biological clock and get good sleep to feel refreshed.
Dr. Jia explained that sleep disorders cause dizziness, lethargy, and difficulty concentrating. He recommended forcing yourself to sleep early to ensure 7 to 8 hours of sleep daily, or even longer. Only with good sleep can you feel refreshed and quickly get back into work mode.Taking a warm bath or soaking feet in hot water before bed, followed by a cup of warm milk, can promote sleep. Additionally, combing hair and ventilating the room before sleep also aids in falling asleep.
Dietary Adjustments: Neither Overeating nor Undereating is Ideal
During holidays, many seek medical attention due to dietary indiscretions. Dr. Jia has encountered cases where excessive holiday drinking triggered pancreatitis recurrence.Moreover, many office workers traveling during the National Day holiday often indulge in various delicacies, which can easily trigger gastrointestinal discomfort.
He recommends adopting a light, balanced diet after the holiday, minimizing high-calorie foods like sweets, pastries, fried items, and greasy dishes. Focus on whole grains for staples while incorporating plenty of fresh vegetables and fruits to regulate digestive health.Moreover, as autumn brings dry air, maintaining daily hydration of 1500 to 2000 milliliters is crucial.
However, Dr. Jia cautions that moderation in light eating should be tailored to individual work demands and physical exertion levels. Excessively consuming certain nutrients or avoiding high-calorie foods solely to reduce intake is unwise.For instance, individuals whose jobs demand significant physical exertion should not drastically reduce calorie intake just to adhere to a light diet.
Regulating Mental State and Activating Body and Mind Through Exercise
Facing the return to work's demanding pace, some still harbor feelings of apprehension.What can be done about this?
Dr. Jia Hongxuan suggests that some office workers, accustomed to a fast-paced work rhythm, enter a state of physical and mental lethargy during extended holidays. After the break, they may experience discomfort. Engaging in appropriate exercise—such as walking, jogging, calisthenics, or stretching—can help reactivate both mind and body. However, the type and intensity of exercise should be tailored to individual needs; overexertion may lead to physical fatigue.
Furthermore, Dr. Jia suggests that fear of returning to work is often closely linked to high job stress. Office workers should learn self-regulation and manage stress effectively. For instance, focusing on positive thoughts, tackling auxiliary tasks like organizing documents, promptly addressing backlogged work, and redirecting energy toward new responsibilities can all help.