Taking Control with Dr. Josh.
跟著 Josh 博士一起《掌控全局》
Well, we've all been there. We take a few days of vacation to get to the beach or wherever our heart desires, and then you return home to face phone calls, deadlines, reports, and hundreds of emails. The amount of work that many people face after returning from vacation is enough to stop them from wanting to take another one. Well, joining us today with some tips on how to reduce post-vacation stress is UAB psychologist Dr. Josh Klapow. Thank you so much for joining us. Well, what exactly is post-vacation stress?
嗯，我們都曾經歷過。我們放了幾天假去海灘或任何我們想去的地方，然後你回到家面對電話、截止日期、報告，還有數百封郵件。 許多人渡假完累積的工作量，足以讓他們不想再放另一次假。嗯，今天來到節目提供一些如何降低假期後壓力感的，是阿拉巴馬大學伯明罕校區的心理學家 Josh Klapow 博士。非常感謝您加入我們。嗯，究竟什麼是假期後壓力感？
It's what I am feeling now, just a little bit.
Did you recently just get back from vacation?
We just got back, and I'm trying to follow the advice that I'm about to give you. Um, but it's really that feeling of kind of being overwhelmed of dealing with everything, the phone calls, etc. And the sad thing is a lot of times, it ends up canceling out the benefit of that vacation, and you don't want that to happen because we spend a lot of time and resources, and money sometimes, on that vacation. So, we have to learn what to do before, during, and after so that that doesn't happen.
Yeah, then sometimes on vacation, we can't just sit back, chill, and relax. Why is that? Because we're thinking about all the stuff that we got to do when we come back.
Yes, and I'm one of those people. And part of that is because we haven't prepared on the front, and so I think it's really, really important before you go to do really—just two things. Number one: Make a priority list of what you need to do when you get back and take that list with you. You know, tell you what to do within a minute. But the other thing is to let people know that you're leaving, and I say that because in this day and age with smartphones and Internet, etc., if you don't say to people, "I am leaving. I will not be available. I will not be checking my emails, or only checking them intermittently," they assume you're in the loop. So it's really important to make that message clear—I'm gone; don't count on me for the next four, five days.
Speaking of which, I will not be here on Friday or Monday...
See, there you go. No emails to her.
Okay? So, what else do we need to do?
While you're there, obviously, make the vacation a priority, but if you're like me, and you just can't disconnect completely, if you're gonna work, work at scheduled time, so maybe a little bit in the morning, maybe a little bit in the afternoon, just so that the work doesn't kind of bleed over into the whole vacation.
And then the night before, when you know you're headed back, a lot of people, again, myself included, you start thinking about what do I have to do when I get home, and it can be kind of anxiety-provoking; that's when you take out that priority list, and you start working it, change it, add things. Basically, what you do is you're taking that stress you're starting to feel, and you're making it productive.
First day back in the office, breathe. Take deep breaths and remind yourself you're not gonna catch up that first day. Focus on the priority list and again, now, tell people, "Hey, I'm back in the office. I need just a couple of days to catch up." That communication is really important. You do those things before, during, and after, and the level of anxiety that you'll have when you come back, definitely be reduced.
All right. Well, thank you so much. My problem is just the housework that's just waiting on you when you get back. It's just horrible, and the laundry is piled up to here.
One day at a time when you get back.
All right. Well, thank you so much, Dr. Josh. Very timely for me and you, too.