Yesterday we discovered that “post-event blues,” also known as post-adrenaline blues (PAB) or post-performance depression, is a common phenomenon characterized by feelings of sadness, emptiness, disappointment, or a general letdown after a significant event or celebration has concluded. This can occur regardless of how successful or enjoyable the event was. The experience is often attributed to both physiological and psychological factors.
Physiologically, the intense excitement and stress leading up to an event cause the body to release endorphins and other feel-good chemicals, but once the event is over, the abrupt cessation of this chemical surge can lead to a physical and psychological “crash”. Psychologically, individuals may feel a loss of purpose or direction after a long period of intense focus and anticipation for a single goal. This is particularly prevalent when long, strenuous routines culminate in a single event.
I am in the thick of this as I process my son James’s completion of the US Marine Corps Crucible this week. As I contemplate it all, I am finding specific principles that are helping me in my come-down:
- Acknowledge and Normalize the Feelings: It will help you tremendously to understand that almost any feelings you have are normal and common. Do not take negative thoughts or feelings too seriously as they are often a temporary adjustment to the shift in body chemistry and routine. Recognizing that many people, including elite athletes and event professionals, experience this letdown may help you not feel as though you’re the only one that faces these feelings. Sports psychologist Dr. Karen Howells notes that even gold medal Olympians can experience a negative slump after their achievements.
Prioritize Rest and Recovery (Physical and Mental): Significant events, especially those requiring extensive preparation, are physically and mentally exhausting. Dedicate time immediately after the event for genuine rest and recuperation. This includes getting adequate sleep, maintaining a healthy diet, and engaging in self-care activities like prayer, meditation, and exercise. Jack Thompson, an ultra-cyclist, emphasizes taking time off and not feeling guilty about it, allowing the body and mind to truly reset, if that is practical.That said, try to not completely abandon activity. For example, among the new Marines, I don’t imagine that a few hundred young men and women suddenly lounging around idly is a good idea. The routines continue till graduation day. I call this a gradual come-down. As an example, grandparents can prioritize rest and recovery after an outing with the grandkids or after having them over for a weekend.
- Maintain or Re-establish Routines and Connections: While a break is important, completely abandoning all your routines can exacerbate feelings of being lost. Try to maintain some semblance of a routine, even if it’s a modified one, as the new Marines do. Reconnect with friends and family, as training or event preparation often consumes time that would otherwise be spent on personal relationships. Engage in social activities and leverage your support network to combat your feelings of loneliness and provide a sense of normalcy. As Chris Hall, another ultra-cyclist, suggests, talking to a counselor can also be a valuable way to process feelings and gain support. This counselor concurs :).
- Reflect, Learn, and Appreciate the Experience: Instead of dwelling on the event being over, take time to reflect on the positives and what was achieved and what was learned. Realistically evaluate what went well and what could be improved for future endeavors. Journal the process, review notes, and gather feedback. Treating the event as a learning experience can give you a sense of continued engagement and purpose. Deliberately appreciating the pleasures of the experience will help you shift your focus from disappointment to gratitude.
Set New, Diverse Goals and Make Future Plans: A significant contributor to post-event blues is the sudden lack of a clear objective after a long period of intense focus. To counteract this, make plans for future celebrations, adventures, or achievements. These new goals don’t necessarily have to be as grand as the previous event; they can be hobbies, travel plans, gatherings, or even smaller personal projects. Nurture diverse interests and a multi-layered life so that your identity isn’t solely tied to a single pursuit. This provides other avenues for fulfillment and prevents a deep sense of loss when one goal concludes. Setting new goals can be a continuous strategy to maintain motivation and manage negative emotions.
CTA:
- Which of these principles can you apply to anticipated post-event blues in your life?
- Leave a comment as to what that would that look like in your life.
- Share this article with someone else who may be going through PAB.