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Depresión postvacacional y pandemia: se puede superar la vuelta a la rutina en la nueva normalidad Las crisis postvacacionales son un fenómeno que experimentamos de forma cíclica UNSPLASH
La pandemia ha influido en la vuelta a la rutina y el miedo a los rebrotes o a haber contraído el coronavirus durante nuestras vacaciones está causando repuntes de estrés Estamos viviendo una etapa totalmente incierta, por eso es importante no intentar anticipar el futuro y centrarnos en aquellas situaciones sobre las que tenemos control El 1 de septiembre es para muchos una fecha clave en el calendario. Nuevos propósitos, vuelta a la rutina y una maleta repleta de ilusión y estrés a partes iguales. Este año la coloquialmente llamada ‘depresión postvacacional ’ ha vuelto a visitarnos, pero con una dificultad añadida: el estrés por la pandemia que sigue entre nosotros.
Este año la ‘vuelta al cole’ está protagonizada por el miedo a los rebrotes , la incertidumbre ante la vuelta a la rutina y las dudas sobre nuestra situación educativa o laboral . Por si esto fuera poco, en septiembre estamos experimentando las consecuencias del exceso de socialización en verano . Todas las quedadas para ir a la piscina, viajar con nuestros amigos o tomar una caña en una terraza abarrotada ahora se traducen en cuarentenas y pruebas médicas.
Crisis postvacacionales: ¿a qué se deben? Las crisis postvacacionales son un fenómeno muy habitual que experimentamos de forma cíclica. En enero coincide con el fin de las navidades. En abril, si bien las vacaciones son más cortas, el cambio de rutina y la llegada de la primavera afectan a nuestros hábitos. Finalmente, el final del verano trae consigo una sensación de novedad.
Muchas personas asocian el 1 de septiembre al mantra ‘año nuevo, vida nueva’ . ¿Qué implica esta filosofía de vida?
Expectativas desproporcionadas Reencontrarnos con una situación laboral estresante Estrés en la universidad, así como gastos extra en el material escolar o en la mudanza a un nuevo piso Pasar más tiempo en casa, en el trabajo o en clase en detrimento del ocio Si de por sí estas condiciones suelen provocar una crisis postvacacional, la incertidumbre por la situación sanitaria está aumentando todavía más el estrés en la población.
¿Es lo mismo depresión postvacacional y estrés postvacacional? Como acabamos de ver, al volver a la rutina es habitual experimentar una crisis postvacacional . Dicha crisis puede provocar cambios de ánimo, motivación y comportamiento.
Estos cambios pueden asemejarse más a lo que la sociedad entiende como depresión o, en la otra cara de la moneda, a la ansiedad o el estrés. Por lo tanto, depresión y estrés postvacacional son dos formas diferentes de vivir un mismo fenómeno .
¡Ojo! Cuando hablamos de depresión o ansiedad postvacacional debemos tener claro que no son trastornos psicológicos y que en la mayoría de los casos no requieren tratamiento. Simplemente son reacciones normales ante la vuelta a la rutina a las que se les ha denominado así para facilitar su comprensión.
¿Cuáles son los síntomas del estrés postvacacional? Tradicionalmente, cuando se hablaba de crisis postvacacional nos centrábamos en los síntomas de tipo depresivo. Sin embargo, este año la población esta experimentando otro tipo de emociones, conductas y cambios físicos que se asemejan más a la ansiedad.
Tensión muscular Irritabilidad Anticipación de las tareas futuras Sensación de tener tareas pendientes constantemente Preocupación por problemas poco probables Falta de concentración Necesidad de controlar todos los contratiempos posibles Insomnio Estos síntomas no son casualidad, sino que se deben a la situación sanitaria que estamos experimentando en España. No cabe duda que la pandemia ha influido en la vuelta a la rutina, y el miedo a los rebrotes o incluso a haber contraído el coronavirus durante nuestras vacaciones está causando repuntes de estrés.
¿Como tratar el estrés postvacacional? Aprovecha el tiempo libre para desconectar de verdad. Pese a haber estado de vacaciones, son muchas las personas que no han desconectado totalmente. Las dudas sobre el nuevo curso académico, los problemas económicos derivados de la pandemia y la preocupación por la salud de amigos y familiares han imposibilitado nuestro descanso físico y mental. Genera un planning razonable. Seguro que tienes muchas tareas pendientes, pero el día tiene 24 horas y solo unas pocas son laborables. Dedica una semana a observar el tiempo que tardas en realizar determinadas tareas, y después elabora un planning con expectativas ajustadas a la realidad. Tolera la incertidumbre. Estamos viviendo una etapa totalmente incierta. No sabemos lo que pasará en un mes. Tal vez hay un nuevo confinamiento o tal vez se descubrirá una vacuna. Por eso es importante no intentar anticipar el futuro y centrarnos en aquellas situaciones sobre las que tenemos control. Controla tus hábitos de salud. El verano desajusta totalmente nuestra rutina, por eso es importante empezar a acostarnos temprano y madrugar, comer de forma variada y saludable, y hacer 30 minutos de actividad moderada al día. Apoyo social con medidas de seguridad. La mejor forma de mejorar nuestro estado anímico es socializando, pero este 2020 debemos hacerlo con prudencia. Nada de fiestas masivas o de celebraciones sin mascarilla. Hazlo por tu salud y por la de los tuyos. ¿Cómo superar la depresión postvacacional? La depresión postvacacional está caracterizada por animo bajo, culpabilidad y apatía . Por lo tanto, la forma de gestionarla es un poco diferente que en el caso del estrés postvacacional.
Según los expertos, la clave está en la activación conductual , una intervención que consiste en aumentar gradualmente las tareas que realizas. En otras palabras, evitar no hacer nada.
Si te da pereza hasta levantarte del sofá, empieza por tareas sencillas : limpiar a fondo la casa, guardar la ropa de verano, reorganizar la decoración del hogar, sacar a pasear a tu perro, hacer la compra, visitar a tus padres, guardar en el ordenador las fotografías de tus vacaciones…
Progresivamente introduce tareas de mayor complejidad, pero que resulten reforzantes . Por ejemplo, hacer deporte, quedar con tus amigos, retomar la rutina laboral o empezar a estudiar poco a poco.
Y si la crisis postvacacional se vuelve demasiado difícil de manejar, pide ayuda profesional. Aunque lo más habitual es volver a nuestro estado psicológico normal pasadas unas semanas, algunas personas se estancan en el malestar. No te sientas culpable si eso sucede y ponte en manos de un psicólogo .
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