Настроиться на работу: побороть апатию и начать год продуктивно

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В первый рабочий день не можете заставить себя войти в рабочий ритм? Несколько способов решить проблему.

Новый год 
Карьера и самореализация 

Настроиться на работу: побороть апатию и начать год продуктивно

Вы в офисе, за своим рабочим столом, через десять минут у вас деловая встреча, но вы совершенно о ней забыли — вместо работы вы предаетесь приятным воспоминаниям о том, как встретили Новый год с друзьями на лыжном курорте… Ваши мечтания в конце концов прерывает сердитый голос начальника или коллеги.

Вы не одиноки — хотя у психологов нет специального названия для постпраздничного синдрома и в официальном реестре психических заболеваний он тоже не значится, большинству из нас знакомо характерное состояние в первый рабочий день года: его можно назвать «хандрой после праздников» или «постпраздничным похмельем».

«После десяти-четырнадцати праздничных дней это естественная реакция организма, — считает психотерапевт Ангелос Хелерис. — Мы временно выходим из привычных берегов: переедаем, пьем слишком много спиртного, мало спим, — все это создает благоприятные условия для физического и эмоционального обрушения, кризиса после праздников».

Непривычная нагрузка на организм в сочетании с резким контрастом — только что вы веселились и предавались праздничному ничегонеделанью, и вот уже снова сидите за рабочим столом, и ждут проекты, и надо ответить на миллион рабочих писем… Неудивительно, что наше настроение оставляет желать лучшего. По наблюдениям экспертов, такое состояние может продлиться неделю-две.

Сезонную депрессию особенно остро переживают те, кто вернулся в температуру ниже нуля после каникул на солнечном пляже у моря

«Для многих из нас сезон праздников — как долгожданная сбывшаяся мечта, но, к сожалению, она быстро тает, — говорит Хелерис. — В переходный период возвращения к рабочим будням после праздников мы переживаем чувство потери — вот почему всем нам обычно грустно».

Если ваши новогодние каникулы не оправдали ожиданий, возвращение к работе тоже может проходить в стрессовом режиме. «Исследование за исследованием мы наблюдаем, как возрастают наши ожидания в связи с приближением праздников, — рассказывает психотерапевт Рэнди Хиллард. — Нам хочется надеяться, что волшебным образом исполнятся наши заветные мечты, но удовлетворение от праздников никогда не бывает полным, даже если в целом человек неплохо отдохнул».

Это способствует мрачному настроению и депрессии. Сразу после праздников специалисты отмечают больше звонков на телефон доверия, совершается больше убийств и самоубийств и даже письма с вопросом психологу — онлайн или в печатные журналы — отличаются выраженным депрессивным тоном.

Зима только усиливает общий шторм угрюмости. Все еще рано темнеет, в большинстве стран мира холодно или идут дожди. Сезонную депрессию особенно остро переживают те, кто вернулся в температуру ниже нуля после каникул на солнечном пляже у моря.

Плавно возвращайтесь к знакомому распорядку: ставьте себе маленькие цели, чтобы их достижение укрепляло самооценку

Так что же делать, чтобы вернуть себе энергию?

  • «В первые две рабочие недели года обращайтесь с окружающими, будь то коллеги или домашние, бережно, делайте скидку на их слова и поступки, как будто они не в себе», — советует Рэнди Хиллард.
  • Максимально облегчите себе переход от праздников к работе — помните, если с разбега прыгнуть в ледяную воду, можно заработать сердечный приступ. Плавно возвращайтесь к знакомому распорядку — ставьте себе маленькие цели, чтобы их достижение приносило радость и укрепляло самооценку. «Не надо планировать неподъемное количество работы и пытаться успеть переделать все за 24 часа», — предупреждает Ангелос Хелерис.
  • Не зацикливайтесь на чувстве потери. Да, вы повеселились на славу, но праздники рано или поздно сменяются рабочими буднями, зато за ними снова придут каникулы — у вас еще будет возможность насладиться. Сопротивляйтесь чувству жалости к себе. Важно подбадривать себя и сохранять оптимистический настрой. Ищите то, что сразу поднимает вам настроение.

Настроиться на работу: побороть апатию и начать год продуктивно

  • Воспользуйтесь долгим перерывом, чтобы по возвращении к работе положить начало новым здоровым привычкам. Например, можно дать себе слово вставать из-за стола каждый час для пятиминутной разминки или здороваться с незнакомыми коллегами в коридорах.
  • Подумайте о том, что вам больше всего понравилось в прошедших каникулах, и привнесите частичку праздника в свою работу. Скажем, если в праздники судьба свела вас с другом или родственником, от общения с которым вы получили большое удовольствие, попробуйте найти 15 минут в своем расписании, чтобы встретиться и выпить вместе кофе.
  • Обязательно поддерживайте контакт с людьми, активно общайтесь. Люди в мрачном тоскливом настроении склонны замыкаться в себе. «Заставляйте себя общаться, даже если нет настроения, — настаивает Рэнди Хиллард. — Общение помогает избежать чувства одиночества, грусти и неприкаянности. «Пропишите» себе вечер с родственниками или друзьями в ближайшие недели. Но, конечно, не нужно повторять праздничный сценарий буквально, то есть перебарщивать с едой и алкоголем».
  • Почаще напоминайте себе: да, праздники прошли, но я смогу еще не раз повеселиться, и очень скоро.

Источник: CNN

Источник: psychologies.ru

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