How to Take Care of Yourself After a Big Event
Most people forget about this part.
Have you ever poured all your energy into a big event, only to crash afterwards? You're not alone. Understanding how to care for yourself post-event is crucial for maintaining a balanced relationship with your body and food. Let's explore why this happens and how to navigate it.
The Post-Event Crash: What's Really Happening?
When you're focused on a major event - be it a race, exam, or project deadline - your body is in high gear. You're running on adrenaline, pushing your limits. But once it's over, there's a sudden drop. This adrenaline dump can leave you feeling:
Physically exhausted
Mentally drained
Emotionally vulnerable
Prone to illness
I've been there. After finals, I'd invariably fall sick. Post-race, I'd feel lost and unmotivated. It's a common experience, but one we rarely prepare for.
My Personal Journey: From Post-Event Binges to Balanced Recovery
For years, I struggled with how to handle the aftermath of big events. I remember coming home from vacations, conferences or races, expecting to bounce back immediately. Instead, I'd often find myself binging the day after I returned. I was asking way too much of myself and my body.
I'd fill up my schedule as soon as I got back, giving myself no space to rest and regroup. It's no wonder I turned to food for comfort and quick energy. I wasn't listening to my body or anticipating its needs.
A Guide to Post-Event Care
Through trial and error, I've developed strategies to help bounce back more effectively. Here are key approaches that have worked for me that I’m imp:
1. Create Space: Block out the day after your event (or the day after you return home from travel). I put a reminder on my calendar that says "grace, rest, connect" as a gentle prompt.
2. Nourish Simply: Stock up on fresh, easy-to-prepare foods. We often stop at the store on the way home. We rarely feel like it in the moment, but having nourishing, simple options available is a game-changer.
3. Unpack Immediately: It's tempting to procrastinate, but I've learned to unpack right away and start a load of laundry. It helps set the tone that I want to create for myself.
4. Plan Something Joyful: Combat the post-event blues by scheduling something to look forward to. I've planned a celebration tea with friends who supported me through my marathon training and have other things I’m looking forward to.
5. Gift Your Future Self: Do something now that your post-event self will appreciate. Here are some ideas:
- Prep and freeze some easy meals
- Schedule a massage or other self-care appointment
- Write a supportive note to your future self
- Pre-write work emails or social media posts
- Tidy up your living space before leaving for the event
6. Lower Expectations: Anticipate feeling below par for a few days. It's normal and part of the recovery process.
7. Stay Hydrated: Proper hydration is crucial for physical recovery and can help stabilize your mood.
Remember, we're not just concerned with what we eat, but how we treat ourselves and our bodies. This includes giving ourselves time and space to recover after pushing our limits.
Here is a podcast episode I did on this topic as I was preparing for the Hawaii Ironman World Championships:
Your Turn: Share Your Experience
How do you navigate the post-event let-down? Have you found unique ways to care for yourself that align with a peaceful relationship with food and body? Share your stories and tips in the comments below - your insights could be exactly what another reader needs to hear!
What's Next?
In next week’s podcast episode I’ll share how the Santa Rosa Marathon went, and I’ll be sure to share how I navigated the post-event let-down as well. Most people don’t talk about this part, but I argue that it’s one of the most important aspects of a big event!
Action Step: Take a moment now to think about your next big event. How can you prepare for the aftermath? Consider adding a "recovery day" to your calendar right now.
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Jane, thanks for this post-travel recovery guide for easing the transition home. My version of "grace, rest, connect" will be "gentle awareness of needs."
Good timing, as I've just returned from an event I've been looking forward to for months. Whenever I get back, I always want a taste of some dark chocolate. This used to be a more significant issue in my life until I learned how my nervous system worked. So tonight, I made plans to be by myself for some quiet time and catch up on reading my Substacks. Knowing I had that to look forward to made me less interested in the chocolate.