As the summer holidays come to an end, many Aussies will be dreading their return to work and study as they experience a serious case of post-holiday blues.

Jumping back on the treadmill and getting into the groove of work and the busyness and stress of life in general after a period of rest and relaxation is never fun.

Jean Hansen, a psychologist from Clarity Health Care, has some key advice about how to tackle this period of adjustment.

“In the lead up to holidays, there’s an exciting feeling of anticipation, followed by the reward of the holiday which creates a spike of dopamine, giving us a sense of excitement and motivation,” she says. “The break also gives us a concentrated opportunity to meet some of our core needs - like the feeling of freedom, rest from external demands, spontaneity, and pleasure. When this period ends, or is about to end, our dopamine levels drop, leading to that post-holiday blues feeling.

“It’s important to realise this is a normal part of how the dopamine system rebalances after a high-reward period and it’s a temporary physiological and psychological response.

“To address this imbalance, I recommend planning ways to incorporate small sources of autonomy, pleasure, and rest into your regular everyday life. This may involve creating boundaries around work, small achievable pre or post work rituals of socialisation or hobbies you enjoy like reading, gardening, exercising, spending time outdoors or catching up with friends,” says Hansen.

Self-imposed pressures

Another source of post-holiday blues is the new year pressures for self-improvement and goal setting. This can trigger social comparison, self-critical thoughts, and rigid or unrealistic expectations of what we should have achieved or be achieving.

To mitigate this pressure, Hansen recommends becoming more mindful of these thoughts and trying to reframe them with perspectives and goals that are more self-compassionate, realistic, flexible, and values driven.

Deeper issues

Feeling extremely flat or distressed about going back to work or study after a break can be a sign of underlying problems with your place of work or study, whether that’s a lack of work satisfaction, burnout, conflict with peers, or a misalignment with values.

“You can address this through problem solving,” says Hansen. “Reflect on and write down the problems related to your job or study. Then pick the top one or two problems and write down the first action or step you could take to address or resolve when you return. Your first step may be to talk it through with someone you trust or a professional to help reduce your feeling of overwhelm and give you a sense of control.”

Get organised

• Get everything ready the night before: Lay out your clothes (and the kids’ school uniforms), iron them if needed, and pack lunches and school bags to avoid last-minute panic in the morning – not a great way to start the day.
• Eat a healthy, nutritious breakfast: Eat a healthy breakfast with some protein like yoghurt or eggs to combat tiredness and fatigue.

Plan enjoyable activities

• Get into the right mindset: Treat yourself to a coffee or gourmet tea on the way to work. Listen to an uplifting podcast or music you enjoy to get into the mood for a productive day.
• Plan your next holiday: Having something to look forward to can lift your mood. It doesn’t have to be an expensive around-the-world trip. Even a weekend escape with family and friends can be a circuit breaker.
• Focus on what you are looking forward to: Instead of doom-scrolling and expending your energy on worrying about work, think about three things you are looking forward to in the coming week.

Look after yourself

• Get quality sleep: Give yourself time to wind down from the day. There’s nothing as nurturing as a solid sleep to recharge and refresh you for the day ahead.
• Move your body: Exercise helps you cope with stress. Take your dog for a walk, or take a power walk a few times a week to get the blood pumping.
• Stay hydrated: After all that festive alcohol consumption, it’s important to rehydrate with lots of water.

Tips for managers

• Liaise with your staff to review their workloads to help them prioritise the most urgent needs.
• Cultivate cohesion and safety in the workplace: Clear processes and objectives streamline efficiency and provide job satisfaction.
• Collaborate with staff to address issues before they lead to burnout: Check in on how they are feeling and listen to their answers to see how any issues can be addressed.

A caveat

We often minimise our ambivalence and stress about work, but sustained issues lasting for more than a few weeks may require some exploration and professional assistance. Regular check-ins with a trusted friend or a mental health professional can help you stay on top of any concerns before they spiral into something more serious.

Optional self-reflection resource

For those wanting to reflect on how they’re feeling after the holidays, Clarity Health Care has made available a free Post-Holiday Blues Self-Check. The guide is designed for general information and self-reflection only and is not a diagnostic tool or a substitute for professional care.

View the Post-Holiday Blues Self-Check:https://www.clarityhealthcare.com.au/post-holiday-blues-self-check/

About Clarity Health Care - https://www.clarityhealthcare.com.au/ 

Founded in 2013, Clarity Health Care aims to provide an alternative to the hospital setting for individuals experiencing severe mental illness.  Clarity Health Care offers mental health care in Melbourne (Fitzroy and Malvern) and Hobart (Kingston through Psychology South & Wellbeing Services, and Sandy Bay) with a more comprehensive approach.