Psychiatrist Suchkov explained to Nizhny Novgorod residents how to return to work after the holidays.

      08 January 2026 12:29 Society The end of the New Year holidays is a challenge for many: ahead lies a return to working days, while the body and psyche have not yet adapted to the usual rhythm. Chief physician of Clinical Psychiatric Hospital No. 1 of Nizhny Novgorod, Yuri Suchkov, shared recommendations on how to ease this transition and maintain good well‑being.

      According to the specialist, a sudden exit from the holiday routine can knock a person out of psychological balance. However, in the doctor's opinion, this process can be made gentle and controllable if one follows a number of simple but effective rules.

      One of the most common mistakes, Suchkov named, is the desire to plunge into work headfirst from the very first day. After a period of late nights and long sleep, the body needs time to readjust. To ease adaptation, he advises gradually shifting the sleep schedule a few days before returning to work — going to bed and getting up closer to the usual timetable.

      The doctor emphasized that full nighttime rest is the foundation of recovery. He recommends sleeping at least 7–8 hours a day and creating comfortable sleeping conditions: airing the room, eliminating sources of light and noise, and choosing a comfortable pillow and mattress.

      Another important aspect is nutrition. The holiday table is often overloaded with fatty and high‑calorie foods, which can affect how you feel. To restore energy and normalize digestion, Suchkov advises including more fresh vegetables, fruits, whole grains, lean meat and fish, and healthy fats in the diet. He also recommends drinking at least 1.5–2 liters of water a day to help the body cleanse itself of toxins.

      At the same time, the specialist warns against extreme diets and strict detox programs. Instead he recommends gentle recovery methods — for example, herbal teas, vegetable and fruit smoothies, and visiting the sauna. However, any procedures, especially in the presence of chronic diseases, should be agreed with a doctor.

      Physical activity is another way to gently get into the work rhythm. Even light activities such as walks or morning exercises can improve mood and increase energy levels.

      Yuri Suchkov pays special attention to planning. He advises making a to‑do list for the first work week, breaking large tasks into smaller ones. This will help avoid overload and maintain productivity. It is also important to take short breaks during the day to prevent overfatigue.

      In the psychiatrist's opinion, post‑holiday stress is often associated not only with work, but also with the need to quickly put the house in order, deal with accumulated tasks and restore contacts with others. In this case it is especially important to show patience and care for yourself.

      "Don't demand the impossible of yourself. Returning to the usual rhythm is a process, and it takes time," Yuri Suchkov summed up.

      Earlier, Nizhny Novgorod residents were told how to get through the New Year holidays without harming their health.

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