By Koh Hui Theng

NOW that the year-end merry-making is over, it's time to face the daily grind again. Enter the post-holiday blues: A crash that leaves you feeling depressed, lethargic or stressed out.

To help working professionals snap out of the doldrums, my paper gathers 10 tips from an expert.

1. Acknowledge that your current state of mind is temporary

According to Health Promotion Board consultant psychologist Yam Keng Mun, it's normal to feel apprehensive about what's in your in-tray after an extended period away from the office.

The 55-year-old said: "Usually, the negativity fades after a day or two. But if the loss of appetite, loss of sleep or excessive lethargy lasts longer than two weeks, then that's cause for concern."

2. Set a plan of action

Be proactive. Instead of focusing on pessimistic thoughts, think of how you can change the situation.

For example, stop feeling guilty about over-indulging in festive treats. Set realistic goals, such as losing 3kg over six
months, and you'll feel better as you reach your target.

3. Magnify your strengths

Play up your strong points in your mind. For instance, it could be your eye for detail or ability to translate technical jargon into simple terms. Identify these qualities which help you earn positive feedback from others.

4. Prioritise to avoid stress

A 2000 University of Manchester Institute of Science and Technology study showed 76 per cent of employees reported stress levels that hit pre-holiday highs within a week of returning to work.

Mr Yam suggested: "Organise your day ahead before even stepping into the workplace."

Planning ahead and focusing on one or two important tasks you want to complete first gives a greater sense of control.

5. Appreciate those who are working with you

Make it a point to greet those you meet with a smile. They might reciprocate. Having a cheerful co-worker makes work a more pleasant experience.

6. Take up community work

Undertaking socially-responsible activities like charity work ups one's interaction with people outside your work circle.

Social engagement is strongly linked to happiness, wrote Mr Martin Seligman, former president of the American Psychological Association, in the 2002 bestseller, Authentic Happiness.

7. Exercise

It's a well-known fact that exercising releases endorphins, brain chemicals which make people feel better.

8. Spend time building relationships with family members

It could be a small thing like going home for dinner. Such activities build cohesiveness and help nurture a strong support system.

Mr Yam cited a patient's case: He is a pilot who is suffering from depression, because he put work first and was unable to spend time holidaying with his family in Europe. The 45-year-old's wife is now in the midst of filing for divorce.

9. Engage in activities that develop life skills

Reading books like Why Good Things Happen To Good People by Dr Stephen Post and Jill Neimark, or visiting websites such as www.healthymind.sg help boost one's self-esteem.

They also help you hone your decision-making and communication skills.

10. Learn to relax

True, you've just done quite a bit of relaxing. But you still ought to find time for a personal retreat - of the right kind.

One useful visualisation technique is to spend an hour - or even half a day, if you have the time - alone to reflect on the achievements that you were happiest with over the course of last year.

For more my paper stories click here.