The Mystery of Post-Assignment Blues and How to Recover the JoyTags: Anxiety management, Depression, Mindfulness, Stress management, transitions, Wellbeing
I wrote this post for our University of Cumbria Wellbeing Blog, please feel free to pass it on to anyone you know that might find it useful. Even if you are not a student, the ideas apply to any situation where you have been under a lot of pressure and have been in a state of heightened alert or nervous activation, working on something really important.
You’ve got to the end of the semester or the academic year, and you’ve submitted your assignments, survived your exams… it’s all done, phew!
Wait what! Where’s the elation, the euphoria? This is very confusing!
During the stress and struggle of the days leading up to deadlines, we imagine how wonderful life will be after the work is done! The relief, the joy, the freedom!
Yet strangely sometimes we don’t feel as ecstatic as we had imagined. We expected to feel just great. What happened to all those good feelings, what a disappointment!?
Time and time again I hear students describe this as an anti-climax, a feeling of emptiness; sometimes even feelings of anxiety, as if you’re standing on the edge of a precipice.
But since submitting my dissertation last month I’ve been in a weird limbo. My executive dysfunction has got quite bad because I have no urgent deadlines, so I can’t even bring myself to do the things I really want to do and instead just daydream about them all day. So trying to get myself unstuck has been a bit of a struggle.Anonymous student
Please don’t beat yourself up about not feeling as you expected to. Let’s consider what might be going on, and what you might do about it:
The crash in mood is a comedown from all that adrenalin. This is a very real phenomenon; it happens all the time. If you’ve been in a heightened state of excitement and alert for a while, you’ve been pushing out that adrenaline (and dopamine), you’ve been using up your resources, the batteries can get pretty flat. The higher you were and the longer you stayed there, the more intense the comedown.
Solution: That flat feeling is your system recharging, and the neurotransmitters, particularly dopamine, are restocking. Don’t fight the feeling, accept it, rest up, pamper yourself, sleep. It will pass, and you will soon feel much better. I call this ‘cognitive override’, you might say to yourself: I’ve been working my socks off, and achieved so much, I’ve made it through. This feeling won’t last – it’s just my nervous system recovering, I will feel better once I’ve recharged.
You’ve got used to having all your time structured around the work you had to get done, you’ve had a purpose, now you’ve got all this empty space and that feels weird. Life feels empty – you don’t know what to do with all this time on your hands, the days ahead feel like a vacuum.
Solution: You’ve got so used a particular state of alert and focus. When the situation changes your nervous system doesn’t know how to come out of that, just yet. You need a bit of time to get used to the new situation and become convinced that there really is nothing to do but chill for a while. And then when you’re ready, to begin to discover what you want to do next.
There’s a feeling of anxiety, you’re on a cliff edge, about to step into the unknown. This fear of the future is understandable – suddenly there’s more uncertainty than you’re used. You’ve been in a place where you always had the next goal in front of you, the next task. Now it all seems more uncertain.
Solution: Accept the feelings, as natural, give yourself space, time to think about the future, accept that uncertainty is a part of this major transition in your life. So maybe the uncertainty of not knowing is the feeling you get just before you discover something new.
So, what next? Once you’ve had a chance to recharge those batteries, give yourself permission, a bit of space, to be uncertain. Take a bit of time, to reconnect with yourself, and your surroundings; rest, take a walk, talk to friends, meditate. In this space of not knowing exactly what will happen next, let yourself rediscover the sense of freedom, the excitement of new possibilities…