Beating post-holiday blues: How to tackle back-to-work anxiety like a pro
For many working parents, as summer draws to a close and kids go back to school, a growing sense of unease accompanies the impending return to their regular work routines. Whether it’s the thought of facing a mountain of emails, the stress of catching up on projects, or simply the dread of leaving behind the relaxed holiday vibe, post-holiday blues are a common experience. However, there are practical steps you can take to ease the transition and banish that back-to-work anxiety.
Understanding post-holiday blues
After time away from the office, the return to daily routines can feel jarring. The contrast between the freedom of a holiday and the demands of work can trigger feelings of anxiety, stress and even mild depression. This phenomenon, often referred to as the ‘post-holiday blues’ is not uncommon. According to mental health experts, these feelings can stem from the abrupt shift in environment and routine, the pressure to perform and the fear of returning to an overwhelming workload.
However, by approaching your return with a plan, you can reduce anxiety and ease back into work life more smoothly.
- Prepare before you leave
One of the best ways to reduce anxiety upon your return is to prepare before you even go on holiday. Ensure that your tasks are well-organised and that your colleagues are briefed on any ongoing projects. Set up an out-of-office reply that clearly states when you’ll be back and who to contact in your absence. By doing this, you create a smoother handover and minimise the number of surprises waiting for you.
- Ease into your work week
Instead of diving straight into a five-day work week, consider easing back in. If possible, start mid-week, giving yourself a shorter week to begin with. This can help reduce the shock of returning to a full workload and allows you to catch up on the most urgent tasks without feeling overwhelmed.
- Tackle the workload strategically
Returning to a full inbox and a list of tasks can feel daunting, but tackling your workload strategically can help. Begin by sorting through your emails and prioritising tasks. Some emails may no longer be relevant or urgent, so don’t feel compelled to address every single one immediately. Delegate where possible and break down larger tasks into manageable chunks. Remember, not everything needs to be done on the first day back.
- Incorporate post-holiday self-care
The transition back to work is the perfect time to incorporate some of the relaxation techniques you enjoyed on holiday into your daily routine. Whether it’s taking a short walk during lunch, practising mindfulness, or setting aside time for a hobby, maintaining a balance between work and self-care can keep anxiety at bay. Just as you scheduled your holiday, schedule these moments of calm to maintain your well-being.
- Stay connected with colleagues
One of the joys of returning to work can be reconnecting with colleagues. Use this time to catch up on what you missed and share experiences from your holiday. Building these social connections can alleviate feelings of isolation and make the return to work feel more enjoyable.
- Set realistic expectations
It’s important to be realistic about what can be accomplished in your first few days back. Rather than aiming to complete everything at once, focus on making steady progress. Set achievable goals and acknowledge that it might take a few days to fully get back into the swing of things. By managing your expectations, you reduce the risk of feeling overwhelmed and increase your chances of a successful transition.
- Limit digital overload
In our always-on digital world, it’s easy to fall into the trap of constantly checking emails and messages, even after hours. However, setting boundaries with technology is crucial. Create clear windows of time when you are offline, particularly in the morning before work and in the evening after you’ve clocked out. This practice allows your mind to rest and reduces the constant pressure of being available.
- Focus on the positives
Finally, shifting your mindset can make a significant difference. Instead of focusing on what you’re leaving behind, try to find excitement in the return to work. Whether it’s the opportunity to start a new project, reconnect with colleagues, or use the energy you’ve gained from your holiday, focusing on these positives can help transform anxiety into motivation.
Returning to work after a holiday doesn’t have to be a source of anxiety. By preparing in advance, easing back into your routine and prioritising self-care, you can tackle post-holiday blues head-on. Remember, it’s perfectly normal to feel a little anxious, but with the right strategies in place, you can turn that anxiety into productivity and start the new work season on a positive note.
