You sigh as you get into bed and set your alarm for work the next morning. What you wouldn’t give for one more week off. Whether you’ve been away or just enjoyed time at home catching up with friends and family, annual leave is a precious chance to recharge your batteries, and gearing yourself up to return to the fray isn’t always easy. It might even be that you’re anxious about it, especially if you find your job stressful.
‘It’s totally normal to feel a sense of dread on the return to work after we’ve taken annual leave, even if we love our job, our colleagues and work environment, and it’s useful to acknowledge that,’ says Georgina Sturmer, a counsellor from Hertfordshire in the UK. ‘It’s hard to hold on to the afterglow of a holiday, and returning to work represents a return to the humdrum normality and a sense that we’re counting down our time – and paycheques – until our next escape.’
Need for balance
A break from the usual, everyday routine is an opportunity to reflect and take stock of how you feel. You might have had more time for yourself or for activities you love, and a rest from the mental strain of work. Feeling frustrated at the thought of returning could be as simple as having really enjoyed yourself, in which case it can be good to focus on when your next break will be. That said, it’s not just a case of counting down the weeks or months until your next holiday. You could think about what you enjoyed during your time off and ways to incorporate that into your regular schedule.
‘When we’re on holiday, we’re often more present with our daily life and we tend to take more opportunities to have fun and to seek joy,’ says Georgina. ‘This is a useful reminder to us all that we should continue with this practice when we return to our normal routine, and continue to enjoy those sparks of connection and fun. This will mean different things to all of us. It might mean spending more time with friends and family, being more spontaneous with your spare time, trying new activities or simply giving yourself more time to relax.’
Lighten the load
The back-to-work blues might be a reminder that you need more balance in the week. For example, that could mean carving out time for a hobby or getting enough sleep. It can also help to reconnect with the values and ideals that motivate you in your job and the aspects of it that are rewarding.
‘When you return to work, you might notice a specific element of it that brings frustration, and while you can’t always change or control things, it might be possible to act on this frustration,’ suggests Georgina. ‘Maybe it’s an opportunity to delegate more work to colleagues, negotiate your working hours or force yourself to get outside on your lunch break. Use it as a chance to review your work-life balance.’
While many people find it frustrating to return to the daily routine after a break, these feelings might be a sign that things need to change on a more fundamental level. It’s easy to lose sight of the bigger picture when you’re on the treadmill, and time away can allow thoughts and feelings to surface that suggest you might need to make some changes.
‘It’s worth reflecting on how you feel once you’re back at work,’ says London-based career coach and author Hannah Salton. ‘Was it a temporary feeling of dread? Or do you feel like that most mornings at the thought of going to work? Are you having a bad week – or is there something you’re fundamentally not happy with at work?’ She suggests reflecting on what you do and don’t enjoy about your job by asking questions such as:
- Do I like the people I work with?
- Does the work suit my skillset?
- Does the company align with my personal values?
- What percentage of my working day do I feel positive, negative and neutral about?
- Which specific activities do I enjoy the most and the least?
‘Spending time daydreaming about what your ideal job would be is also worthwhile,’ adds Hannah. ‘If you could do any job out there, what would it be and why? What skills would you like to use more of? What are your natural strengths and how could you use more of these at work? What type of work environment would suit you best? Working from home? Fixed hours or more flexibility? Not everything you choose may be achievable but it can be helpful to figure out what your ideal goal could look like.’
It’s important to assess whether your back-to-work anxieties are a sign of something deeper. ‘After a week or so, you would expect to be settled back into your routine and to feel that sense of dread lifting,’ says Georgina. ‘If it remains or intensifies into something more, then it might be a sign that something else is going on.’ She suggests reflecting on what might be causing it and whether it’s related to identifiable elements of your work, such as a specific project or colleague, or a sense of resentment about your routine or workplace.
Find support
‘Alternatively, if you’re really struggling with your emotions, then it might be about something more than work,’ says Georgina. ‘Perhaps the feelings have been triggered by your return, but it could be that something deeper is going on. If this is the case, it might be a sign to seek mental health support.’
It’s okay if it takes a little while to adjust to being back at work. Chances are, you valued and enjoyed your time away, so it makes sense that returning to your job can feel difficult. Instead of trying to push away the thought of being back in the office, use these feelings as a way of understanding yourself, your work and what’s important to you.
Find out more about Georgina at georginasturmer.co.uk or follow her on X @GeorginaSturmer. See more of Hannah’s work at hannahsalton.co.uk
How to manage the return to work
Return gently
Georgina suggests planning your return before you leave – if it’s not too late to think about that now. Before you set your out-of-office autoreply, consider what to do in order to make coming back a gentle process. This might include, if possible, not overloading yourself with meetings and deadlines in the first few days, so you can ease in and not feel overwhelmed.
Be thankful for the aspects of work you enjoy
Is there a colleague to have a good natter with when you’re back, or an exciting project to get stuck into? What is it that appealed to you about the job in the first place? You might also choose to think about nice things you could do to break up the day, like getting a coffee at a nearby café.
Identify whether something needs to change
Hannah suggests keeping a diary of how you feel about work for a few weeks, to see if it’s a blip or reflective of a wider dissatisfaction with your current situation. ‘If you’re generally unhappy in your job it’s always worth taking small steps to see what other options you have,’ she says. ‘Start networking, either by catching up with old colleagues or attending new events, and keep an eye out for any interesting job opportunities.’ If there’s a specific issue at work, are you able to speak to your line manager or a trusted colleague to see what solutions there may be?
Assess your worries
‘If you’re feeling that sense of impending doom, take control of it before it takes control of you,’ says Georgina. ‘Figure out what exactly is worrying you. Consider voicing these worries out loud or writing them down, or share them with someone else. This helps us to keep a handle on whether our worries are rational or irrational, and to see whether or not we are able to take back some control.’
Put something fun in the diary
Hannah suggests trying to have something nice to look forward to for when you’re not at work. This could be your next holiday, weekend plans with family or seeing friends in the evening. Life isn’t all about work, so find enjoyable things to sprinkle throughout your week.