Longing for just a few more lazy beach days and endless ice cream cones?

You aren’t the only one!

A recent survey of 2,000 professionals found that most of us (78%) find returning to work after annual leave stressful and that it only takes 11 working hours for stress levels to return to normal after a holiday.

The transition from a carefree holiday season to the structured routine of school/work can often indeed lead to a case of post-holiday blues.

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Understanding post-holiday sadness

Going on vacation is often a much anticipated and enjoyable experience which offers a chance to relax, explore new places, and spend quality time with loved ones.

However, when the vacation comes to an end, many people experience a sense of sadness and low mood, sometimes accompanied with irritability, fatigue, and a lack of motivation.

It is a common phenomenon that occurs when the excitement and relaxation of time off suddenly give way to the demands and responsibilities of returning to work.

This emotional rollercoaster can make it challenging to transition back into work life smoothly, and understanding its impact on work life is crucial for effectively managing and overcoming these emotions.

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The Impact of post-holiday sadness on work Life

Post-vacation sadness can have a significant impact on your work life if left unaddressed. The emotional low that comes after a vacation can affect your productivity, focus, and overall job satisfaction. It may take time for you to get back into the swing of things and regain your pre-vacation momentum.

Additionally, post-vacation sadness can also affect your relationships with colleagues and superiors. If you bring your negative emotions into the workplace, it may create a tense and unproductive atmosphere.

Recognizing and addressing post-vacation sadness is essential for maintaining a healthy work-life balance and ensuring a smooth transition back to work.

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Recognizing the signs of post-holiday sadness

Recognising the signs of post-vacation sadness is the first step towards overcoming it. It is crucial to be aware of any changes in your mood, behaviour, and overall wellbeing. Some common signs of post-vacation sadness include feeling down, lacking motivation, experiencing difficulty concentrating, and having a sense of longing for the vacation.

Physical symptoms such as fatigue, headaches, and changes in appetite may also accompany post-vacation sadness. Pay attention to any negative thoughts or self-critical inner dialogue that may arise. By acknowledging these signs, you can take proactive steps to address and manage your emotions effectively.

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Coping strategies

If the glorious weather we enjoyed recently has delayed your post-holiday slump, this week’s autumnal feel might get the best of your resolve to stay positive though.

Here are a few effective strategies to beat the ‘back-to-school’ blues and make a successful transition back to work.

1. Acknowledge Your Feelings

It's important to recognise that feeling a bit down after a long vacation is completely normal. After all, you've just spent weeks or months enjoying the freedom of leisure time and fun activities. Instead of suppressing these feelings, acknowledge them and give yourself permission to feel a little sad. Remember, it's just a temporary phase.

And if you feel the need to bid farewell to your flip-flops with a dramatic ceremony, embrace this too!

How I put this in practice:

I slow down and pay attention to my feelings: Am I excited to return to work? Do I have the motivation to hit the ground running? Do I feel a bit sad or down? I acknowledge and accept whatever feelings show up. No point in fighting them, they will just linger a little longer if I do.

2. Set Realistic Goals

One way to beat the back-to-school blues is to set realistic goals for yourself and to break your workload into manageable chunks: break down your long-term objectives into attainable targets and set yourself some small, manageable tasks to achieve these. Think smart about your tasks, prioritise them, and focus on maximum output with minimum effort. This will not only give you a renewed sense of purpose and motivation but also help you focus on the positive aspects of the upcoming months. By setting goals, you're actively creating a positive mindset and making the transition smoother.

How I put this in practice:

I review all the goals I want to achieve within the next three months and start breaking them down into manageable tasks. I then make a list of all the first steps for each of these goals and add them to my to-do list, tracking progress and taking baby steps to avoid overwhelm.

 

3. Plan Something Exciting

While returning to work may not be as thrilling as a vacation, you can still inject some excitement into your routine by planning something fun to look forward to. This could be a weekend getaway, a hobby or interest you want to explore, joining a new club, participating in a sports team, or simply organizing a get-together with friends or spending quality time with loved ones. Having something exciting on the horizon can help alleviate the post-holiday blues and make the back-to-work experience more enjoyable.

How I put this in practice:

I am planning a getaway weekend in October with my partner and contacting a few friends I have not seen for a while to organise a few dinners.

  

4. Get Organized

One way to beat the post-holiday slump is to get organized. Start the new season on the right foot by creating a schedule, organising your workspace and creating a to-do list. By being prepared, you'll feel more in control and ready to tackle the challenges ahead. A well-organised environment can also reduce stress and increase productivity, making the transition back to work easier.

How I put this in practice:

I started my home-office clear out – something I also do in the spring – and finally installed my new Kanban board on my wall: Kanban is a project management tool designed to help visualise work, limit work-in-progress, and maximise efficiency (or flow). It provides me with the clarity I need when deciding what to focus on and it keeps me motivated.

 

5. Stay Connected

The end of the holidays doesn't mean you have to say goodbye to the people you've spent time with. Maintain connections with friends and family through phone calls, video chats, or even planning outings. Arrange catch-up sessions or lunch meetings with your co-workers to share stories and experiences from the holidays, helping you feel more connected and supported.

How I put this in practice:

I went out for drinks with an old friend and I am planning a few virtual coffees with co-workers and old or new connections. I also make sure I talk to my kids/family regularly even if not in person.

 

6. Practice Selfcare

Taking care of yourself is crucial when dealing with the post-holiday blue. Try to incorporate and keep some of the routines you implemented and some of the activities you enjoyed while on holiday: this could include exercising regularly, getting enough sleep, eating balanced meals, spending time outdoors, practicing mindfulness or meditation, but also continue exploring new places or activities that bring you joy and relaxation like reading a book you would not normally read, listening to a new type of music or discovering new artists in art galleries.

How I put this in practice:

I recently took a tour of London’s markets with a friend, and I will soon attend a lesson in Asian cuisine to prolong the explorative mood I enjoyed during my holidays. I have also started implementing a 10-min stretching session first thing in the morning, great to wake up my body but also my mind!

 

7. Keep it simple

While on holiday, trivial decision making can be reduced (e.g., limited wardrobe choices, simpler routine, reduced dinner options) and housework can take a back seat – think less laundry to iron, no football kit to wash and a more relaxed approach to cleaning. How can you try to incorporate and keep this simplicity in your household and working routines?

How I put this in practice:

Reduced dinner option on holidays often means Greek salad and chicken souvlaki on repeat for ‘moi’, but I am not a fan of continuing the reduced choice when it comes to home dinners as I enjoy experimenting with cooking. I am however reviewing my working practices and looking at simplifying and optimising my processes to be more efficient, and to increase my output while working less hours. And who wouldn’t want more of that?

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The back-to-school/work season can trigger a case of the post-holiday blues, but it doesn't have to dampen your spirits.

So, bid ‘adieu’ to those post-holiday blues and embrace the new season with open arms and a smile: by acknowledging your feelings, setting realistic goals, planning exciting activities, getting organized, staying connected, and practicing self-care, you can beat the blues and have a successful transition from your holidays.

Remember, a positive mindset and proactive approach can make all the difference in turning the back-to-school season into a period of growth and excitement.

I work with my coaching clients to develop plans which are achievable and sustainable, get in touch if you think you need help with this.