Beware of "Post-Holiday Syndrome" When Returning to Work After the Holiday: Tips from JD Internet Hospital Doctors to Help You Ease Back into Work

The Spring Festival holiday has come to an end, and workplaces across the country are experiencing a surge in returning employees. However, many people have noticed feelings of physical and mental exhaustion, difficulty concentrating, and even symptoms of anxiety or depression. This phenomenon, known as “Post-Holiday Syndrome,” is essentially a signal that the body and mind need to readjust after the holiday mode has disrupted their balance and to re-adapt to the work rhythm. Jingdong Internet Hospital internal medicine full-time doctor Cao Jing points out that this is fundamentally a sign that the body and mind need to readjust after the holiday mode has been broken, and it requires scientific adjustment without excessive anxiety.

Body adjustment is the first step to a full recovery when returning to work. During the holiday, many people’s routines become irregular. After returning, avoid “revenge staying up late.” You can go to bed 15 to 30 minutes earlier each day than the previous day and establish a “power-off ritual” before sleep—stay away from phones and computers, listen to soft music or soak your feet in warm water. Doing this for 3 to 5 days can help restore normal routines. Additionally, regardless of how tired you are, stick to a fixed wake-up time, open the curtains to get natural light, and help reset your biological clock.

In terms of diet, holidays are often high in oil, salt, and sugar. After returning to work, increase intake of dark-colored vegetables and vitamin C-rich fruits, ensure high-quality protein, and replace sugary drinks and excessive coffee with warm water or light tea. Be sure to eat breakfast to provide “startup energy” for the brain. As for exercise, there’s no need to rush into high-intensity workouts. Start with “micro-movements” like brisk walking, jogging, or yoga—20 to 30 minutes daily, just enough to make your body sweat slightly. Exercise can effectively boost endorphin levels, improving mood and energy.

Psychological adjustment is equally important. First, accept the thought of “not wanting to go to work”—this is a normal reaction and there’s no need to blame yourself. You can give yourself positive affirmations, such as “I can gradually get into the rhythm” or “Work can also bring a sense of achievement.” On the first day back, spend 15 minutes organizing your work, prioritize tasks, and list them out, starting with simple and easy-to-complete tasks to quickly regain a sense of control. You can also try the “Pomodoro Technique”—work for 25 minutes, then rest for 5 minutes—to help maintain focus during the early days when attention span is limited. In the first week back, consider scheduling some relaxing and enjoyable activities in the evening to avoid jumping straight from “completely relaxed” to “fully immersed in work.”

To address potential health issues during the return journey and after resuming work, Jingdong Internet Hospital has partnered with top-tier hospitals nationwide to provide 24-hour online consultation services, with an average response time of 30 seconds. Users can search “Ask a Doctor” or “Spring Festival Health Guard” on the Jingdong app to access professional medical advice anytime, anywhere, including online consultations, home testing, and medication delivery. Additionally, relying on Jingdong Health’s self-developed medical AI model “Jingyi Qianxun,” the AI doctor “Dawei” is available 24/7 to offer multi-round symptom collection, treatment plan recommendations, and comprehensive services. All advice is based on the latest clinical guidelines, upgrading health services from “experience-based” to “evidence-based,” ensuring a smooth return to work after the holiday.