September is approaching and, with it, the return to routine. If in these days you notice tiredness, lack of concentration, irritability or even physical symptoms such as headache or muscle tension, you are not alone: it is what we popularly know as post-vacation syndrome, an adaptation difficulty that affects many people returning to work after their holidays.

What is post-vacation syndrome, really?

It is not an illness, but an adaptation process in which the body adjusts to a change of pace. During holidays we reduce stress and change sleep and meal schedules; on returning, body and mind need days — sometimes weeks — to readjust. Most people adapt within 5 to 10 days. If symptoms persist beyond that period, or are very intense, it is worth consulting a professional.

Common signs when returning from holidays

• Physical: fatigue, headache, tension in the neck and shoulders, digestive problems or changes in sleep.
• Emotional: irritability, mild sadness, apathy, difficulty concentrating or a feeling of being overwhelmed.
• Behavioural: procrastination, low performance or absenteeism.

Strategies for a healthy return

1. Come back two or three days early

Keep one or two “acclimatisation” days between your holidays and work. Gradually resuming sleep and meal schedules makes adaptation much easier.

2. Make sleep a priority

Sleep 7-8 hours and keep regular schedules. Poor sleep hygiene amplifies fatigue, irritability and lack of concentration.

3. Organise your first week realistically

Do not try to catch up on everything pending in three days. Prioritise tasks, schedule key meetings and leave room for the unexpected. A well-ordered day reduces the feeling of being overwhelmed.

4. Move and stretch

Regular physical activity is one of the best regulators of mood and stress. If your work is sedentary, take active breaks every 60-90 minutes and stretch your neck, shoulders and back. If muscle tension persists, physiotherapy can help release it and prevent injuries.

5. Do not abandon your holiday habits

The walk, the relaxed meal, time with your loved ones… integrate some of that into your routine. Returning to work does not have to mean giving up wellbeing.

6. Pay attention to your emotional state

Feeling somewhat unmotivated in the first days is normal. But if sadness, anxiety or low mood last more than two weeks and affect your daily life, consult a psychology professional. Early detection makes all the difference.

The role of occupational health and medical check-ups

Returning to routine is also a good time to catch up on your occupational health: workplace medical examinations, general medicine check-ups or pending reviews. At SanySa del Levante we carry out workplace medical examinations, psychotechnical tests and health check-ups that help prevent problems and ensure you are in the best condition for your job.

When to consult a professional

See a doctor if, after two weeks, you still have intense fatigue, persistent insomnia, frequent headaches or muscle pain, or symptoms of anxiety or low mood that do not ease. A multidisciplinary team can assess your case from general medicine, physiotherapy or psychology and design a plan tailored to you.

At SanySa del Levante we offer a multidisciplinary team to support you as you return to routine: general medicine, physiotherapy, psychology, traumatology and occupational health, with the warmth and rigour you deserve.