{"id":37411,"date":"2025-09-01T09:00:00","date_gmt":"2025-09-01T07:00:00","guid":{"rendered":"https:\/\/www.11onze.cat\/?p=37411"},"modified":"2025-09-01T09:01:11","modified_gmt":"2025-09-01T07:01:11","slug":"avoid-post-holiday-blues","status":"publish","type":"post","link":"https:\/\/www.11onze.cat\/en\/magazine\/avoid-post-holiday-blues\/","title":{"rendered":"How to avoid the post-holiday blues"},"content":{"rendered":"<div class=\"component text\">\n  <div class=\"container\">\n\n\n    <div class=\"row\">\n      <div class=\"col  col-lg-8  offset-lg-2\">\n        <h3><b>La tornada a la rutina despr\u00e9s d\u2019unes vacances sempre ha estat una mica feixuga. Per\u00f2 en els darrers anys, el fenomen conegut com a \u201cs\u00edndrome postvacacional\u201d s\u2019ha convertit en una realitat for\u00e7a comuna per a moltes persones.\u00a0<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Malgrat que no es tracta d\u2019una malaltia reconeguda, ni tampoc d\u2019un trastorn cl\u00ednic com la depressi\u00f3, <\/span><b>els seus efectes poden ser prou intensos per alterar el benestar emocional<\/b><span style=\"font-weight: 400\"> i la capacitat de concentraci\u00f3 durant els primers dies \u2014o setmanes\u2014 de retorn a la feina.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Aquest malestar s\u2019<\/span><b>expressa de formes molt diverses<\/b><span style=\"font-weight: 400\">:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Algunes persones senten una <strong>sensaci\u00f3 difusa de desgana<\/strong>.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Altres noten <strong>cansament f\u00edsic sense causa aparent<\/strong>, dificultat per dormir, poca motivaci\u00f3 o una irritabilitat persistent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hi ha qui se sorpr\u00e8n de no recon\u00e8ixer-se, de <strong>no tenir ganes de reprendre la feina ni les activitats habituals<\/strong>, ni tan sols les que normalment li agraden.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">En el fons, el cos i l<\/span><b>a ment estan fent un esfor\u00e7 d\u2019adaptaci\u00f3 a un canvi brusc de ritme<\/b><span style=\"font-weight: 400\">. I aquest proc\u00e9s, lluny de ser immediat, pot trigar dies a resoldre\u2019s.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Per qu\u00e8 ens passa?<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Les vacances <\/span><b>suposen una alteraci\u00f3 substancial de les nostres rutines<\/b><span style=\"font-weight: 400\">. El rellotge s\u2019atura, els horaris s\u2019alliberen, la ment es desconnecta del soroll constant del dia a dia i recuperem una mica de control sobre el nostre temps. Aquesta sensaci\u00f3 de llibertat, de respir, <\/span><b>\u00e9s precisament el que s\u2019esvaeix quan arriba l\u2019hora de tornar<\/b><span style=\"font-weight: 400\">. I no tothom ho encara igual.<\/span><\/p>\n<p><span style=\"font-weight: 400\">La situaci\u00f3 actual tampoc hi ajuda. Vivim en un context marcat per la incertesa econ\u00f2mica, la precarietat laboral i una exig\u00e8ncia constant que sovint ens mant\u00e9 en estat d\u2019alerta. Si a tot aix\u00f2 hi sumem una tornada abrupta al m\u00f3n laboral \u2014de vegades amb agendes plenes des del primer dia\u2014,<\/span><b> no \u00e9s estrany que el cos i la ment protestin<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Prevenir el xoc de tornada<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Aquest malestar, per\u00f2, no \u00e9s inevitable. De fet, es pot prevenir o, com a m\u00ednim, alleugerir si es fa una tornada intel\u00b7ligent i progressiva. El primer consell que molts especialistes comparteixen <\/span><b>\u00e9s evitar tornar de vacances el dia abans de reincorporar-se a la feina<\/b><span style=\"font-weight: 400\">. Reservar-se dos o tres dies de transici\u00f3 ajuda a posar ordre, descansar, preparar la log\u00edstica familiar i planificar amb calma la setmana. \u00c9s un marge que ens permet reconnectar a poc a poc amb la realitat quotidiana.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Tamb\u00e9 \u00e9s \u00fatil reprendre les rutines de descans uns dies abans. Recuperar <\/span><b>uns horaris de son m\u00e9s regulars<\/b><span style=\"font-weight: 400\"> \u2014anar a dormir i llevar-se a la mateixa hora cada dia\u2014 permet que el cos es vagi reajustant. Sovint oblidem que el nostre sistema nervi\u00f3s necessita pautes estables per funcionar b\u00e9, i un dels factors clau \u00e9s el descans reparador.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Trobar espais de benestar dins la rutina<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Un altre element fonamental per fer m\u00e9s suportable la tornada \u00e9s <\/span><b>mantenir alguna activitat gratificant fora de la feina<\/b><span style=\"font-weight: 400\">. Les vacances no haurien de ser l\u2019\u00fanic espai de plaer de l\u2019any. Fer esport, caminar, ballar, cuinar, veure amics&#8230; qualsevol d\u2019aquestes activitats pot ajudar a contrarestar l\u2019estr\u00e8s i estimular la producci\u00f3 d\u2019endorfines, les hormones naturals del benestar. En definitiva, <\/span><b>es tracta de no passar d\u2019un extrem a l\u2019altre<\/b><span style=\"font-weight: 400\">, sin\u00f3 de conservar espais de qualitat dins de la rutina.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Tamb\u00e9 pot ser molt \u00fatil fixar-se petits objectius motivadors a curt termini. No cal que siguin grans fites:<\/span><b> una excursi\u00f3 el cap de setmana, un concert, comen\u00e7ar un nou curs, reprendre una afici\u00f3 oblidada&#8230;<\/b><span style=\"font-weight: 400\"> Qualsevol est\u00edmul positiu ens pot ajudar a veure que la vida quotidiana no \u00e9s nom\u00e9s feina i responsabilitats. I, de retruc, ens ajuda a reconstruir una certa il\u00b7lusi\u00f3 de cara al futur immediat.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>I si el malestar no desapareix?<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Ara b\u00e9, cal estar alerta si els s\u00edmptomes persisteixen m\u00e9s enll\u00e0 de les dues o tres primeres setmanes. En aquest cas, potser no estem davant d\u2019una simple s\u00edndrome postvacacional, sin\u00f3 d\u2019una <\/span><b>insatisfacci\u00f3 m\u00e9s profunda amb la feina, d\u2019un desgast emocional acumulat o, fins i tot, d\u2019un trastorn de salut mental que requereix atenci\u00f3<\/b><span style=\"font-weight: 400\">. No podem normalitzar un malestar cr\u00f2nic ni resignar-nos a viure amb l\u2019\u00e0nim per terra. Si cal, conv\u00e9 consultar amb un professional que pugui orientar-nos.<\/span><\/p>\n<p><span style=\"font-weight: 400\">En el fons, <\/span><b>la s\u00edndrome postvacacional ens fa una pregunta inc\u00f2moda: vivim al ritme adequat?<\/b><span style=\"font-weight: 400\"> Si la resposta \u00e9s que no, potser \u00e9s hora de revisar les nostres prioritats i d\u2019explorar formes de viure m\u00e9s sostenibles, m\u00e9s humanes. Potser<\/span><b> la tornada a la feina no hauria de ser un xoc, sin\u00f3 una oportunitat<\/b><span style=\"font-weight: 400\"> per fer les coses una mica millor.<\/span><\/p>\n<p><b>11Onze \u00e9s la fintech comunit\u00e0ria de Catalunya. Obre un compte descarregant l\u2019app El Canut per <\/b><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.e11onze.app&amp;utm_source=emailing&amp;utm_campaign=CANUT+launch\"><b>Android<\/b><\/a><b> o <\/b><a href=\"https:\/\/apps.apple.com\/us\/app\/11onze\/id1566129237?utm_campaign=El+Canut\"><b>iOS<\/b><\/a><b>. 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