It’s important for us all to switch off and unwind, but for many people, the transition back to work after a period of rest and family connection can be incredibly difficult, leading to feelings of dread and unease.
If the thought of returning to work after your holiday is overwhelming, take a look at our suggestions for making it easier and less stressful.
What are the post-holiday blues?
The post-holiday blues can include feelings of dread, anxiety, sadness, fatigue and even loneliness. It isn’t uncommon for these emotions to arise as you adjust back into a regular working routine after a break – whether that’s a holiday overseas or a staycation in the UK.
Why do we get the back-to-work blues?
Transitioning back to daily work after experiencing the freedom, excitement and relaxation of your holiday can leave you feeling de-energised or deflated. And re-entering a high-pressure work environment – or anticipating stressful or monotonous days – can cause worry and anxiety.
This can all be exacerbated by jetlag, fatigue, the pressure of tackling your unpacking and laundry, and catching up with general ‘life’.
Dealing with post-holiday anxiety
Feelings of stress and anxiety after a holiday can be especially difficult to deal with, but again, they’re not uncommon. However, they can lead to longer-term issues with your mental health, so it’s important to tackle them rather than allowing them to linger.
Symptoms can include disrupted sleeping patterns, feeling worried, irrational, restless or irritable, struggling to concentrate, or experiencing fatigue, shaking and palpitations. It’s not unusual for people try to self-medicate using comfort food or alcohol, but there are many healthier and more effective ways to manage these unpleasant symptoms.
How to tackle back-to-work anxiety
There are several steps you can take to prevent and deal with feelings of dread and anxiety. Not only do they allow you to adjust back to work more easily – they deliver long-term mental health benefits that boost your wellbeing and have a positive impact on your daily life.
Book additional annual leave
Always allow yourself time adjust. An extra day of leave to get ‘back to normal’ before you delve into work can make a significant difference to how you feel – as can having a shorter working week.
Plan for your return before you leave
If you plan ahead and minimise the tasks you’ll come back to – for example by delegating jobs to a colleague or organising a meeting-free first day – you have more time to gradually settle back into your working routine.
Ease into the workload
If you can, begin with small, manageable tasks that deliver quick wins, then break your workload into smaller steps. This can make it feel less daunting and give you a sense of control.
Flip your perspective
Reframe your mindset and focus on what you’re gaining by returning to work, such as reconnecting with colleagues, feeling a sense of accomplishment and value, or getting back into a helpful routine. And remind yourself of the impact you make in your role and how it supports your goals and values.
Mix up your routine
Capture that sense of freedom and adventure you had on your holiday by switching up your daily routine and interspersing it with fun activities, such as museum and gallery visits at lunch or getting out for a walk in your local neighbourhood.
Find moments of joy
Going back to work doesn’t have to put an end to all your enjoyment. Instead, find small pleasures that brighten your day, which might include grabbing a coffee on your way in, having lunch with a friend, or treating yourself to your favourite takeaway lunch.
Figure out your reasons for feeling anxious
Take some time out to understand what’s driving your back-to-work anxiety so you can identify exactly what’s casing it. It might be an overwhelming workload, or simply missing time with loved ones. Whatever your reasons, try to take positive steps towards tackling the issue.
Challenge feelings of guilt
If your colleagues carried your workload while you were on holiday, you might feel guilty – but it’s important to acknowledge that this is a normal part of working as a team. And remind yourself that your turn will come when they have time off.
Don’t suffer in silence
You don’t have to manage feelings of anxiety alone. Talk to friends, family members, or colleagues, or make use of workplace wellbeing services such as helplines and counselling sessions. And if workload is a problem, be honest with your manager.
Practice self-compassion
Importantly, remember that feeling anxious about returning to work is completely normal, so give yourself time to adjust. By judging yourself, you will only end up feeling worse.
The post-holiday blues are incredibly common, but you shouldn’t have to put up with dealing with difficult emotions that are making you feel anxious or stressed.
By taking some time to identify why you feel this way and putting some proactive measures in place, you can alleviate the feelings and improve your overall health and wellbeing.