Sad, Anxious or Lacking in Motivation? You’re Not Alone!

Sad, anxious or lacking in motivation? Chances are you have just returned to work after a summer break.

Why Do We Experience the Return to Work Blues?

January is the month when people are most likely to quit their jobs after having had time off.

Holidays often promote idealised expectations of life, such as the freedom and joy that comes from reduced responsibilities and expectations from others.

Unsurprisingly, returning to work clashes with these expectations due to its inherent pressures and responsibilities. This mismatch between one’s expectations and reality creates psychological discomfort, or “cognitive dissonance”, which includes feelings of disappointment or frustration.

5 Ways to Ease Your Back to Work Blues

According to self-determination theory, people often have greater autonomy over their time and activities during the holidays, leading to a stronger sense of control and fulfilment. In contrast, returning to work may restrict this autonomy which in turn reduces feelings of competence and satisfaction.

Here are five strategies to make it easier:

1. Ease Back into Work Gradually

Schedule a day between your return from vacation and your first day back at work to unpack, rest, and mentally prepare. If you have already started work, then consider taking the first few Fridays or Mondays off so you have a longer weekend. Also, break down your workload into manageable chunks, focusing on high-priority tasks to avoid feeling overwhelmed.

2. Incorporate Elements of Your Holiday into Daily Life

Really enjoyed watching TV shows, being out in nature or trying new restaurants during the break? Then schedule time to regularly engage in these activities. You can even organise your next break so that you have something to look forward to.

3. Set Meaningful Goals

Use what you have learnt over the holidays to set personal and professional goals that align with your values and aspirations. For example, you might have discovered you really value social connection. So you could set a professional goal of connecting more with your colleagues by organising after-work drinks.

4. Reframe Your Perspective

Celebrate routine by recognising the stability and structure that work provides. You can also focus on the parts of your job that provide you with joy and fulfilment.

5. Maintain Connections and Prioritise Self-Care

Share holiday stories with your co-workers to foster camaraderie and ease the transition. Make healthy lifestyle choices, such as adopting a balanced diet, regular exercise and adequate sleep to support your mental and physical well-being.

Conclusion

Understanding why we experience the return to work blues can help with managing this very common phenomenon. By implementing these strategies, you can ease your transition back to work and make the most of your time at the office.

FAQs

Q: What is cognitive dissonance?

A: Cognitive dissonance is a psychological phenomenon that occurs when there is a mismatch between one’s expectations and reality, leading to feelings of discomfort, disappointment, or frustration.

Q: What is self-determination theory?

A: Self-determination theory is a psychological theory that highlights the importance of autonomy, competence, and relatedness in maintaining psychological well-being.

Q: Where can I find support if I’m struggling with the return to work blues?

A: You can find support from a trusted friend, family member, or mental health professional such as a psychologist. You can also reach out to support lines like Beyond Blue or seek help from a healthcare professional.