How to fight the back-to-work blues
Is being back at work, or even the idea of going back, getting you down? This could help...
It's that time of the year when you've just enjoyed a lovely holiday away from work and now it's time to head back.
Going back to work after having some time off can be incredibly difficult, as the anticipation of what to expect slowly gets to you.
Even for those who love their jobs, the idea of heading back can cause anxiety.
READ: This is the country with the best manners in the world
According to the BBC, many psychologists and workplace experts say this experience is quite normal.
While it may be considered 'normal', it doesn't make it easier, but experts suggest that battling this feeling is less about finding the motivation to return to work and more about adjusting your mindset.
With that in mind, we've compiled a list of 13 ways to help fight the back-to-work blues:
1. Identify your tiredness
Anxiety can cause tiredness, so if you're already feeling tired it might not be physical.
Taking a moment to notice whether you’re emotionally flat, mentally overloaded or socially drained helps you respond with the right kind of rest, instead of pushing through on autopilot.
2. Give yourself a day or two before work starts
Arriving home before work resumes allows space to reset routines, restock the fridge, and mentally shift gears. Even a short buffer can make the return feel less abrupt and more grounded.
3. Approach your inbox with restraint
There's no rule that says everything must be answered immediately.
Sorting messages by urgency and setting a realistic catch-up rhythm can will prevent feeling overwhelmed.
4. Treat sleep as essential
The fastest way to undo the benefits of time off is to sacrifice sleep. Protecting your rest supports mood, focus, and emotional steadiness during the first week back.
5. Allow the post-holiday dip
That flat or slightly sad feeling after travel is a natural comedown from novelty and freedom. Acknowledging it without judgement often helps it pass more quickly.
READ: Shocking amount South Africans spent on alcohol in December
6. Build rest into ordinary days
Waiting until the next holiday to recover is a losing strategy. Short walks, quiet lunches, brief pauses, and leaving one task unfinished on purpose can quietly restore energy.
7. Bring parts of the holiday into everyday life
Keeping photos visible, sharing stories or continuing small travel rituals helps maintain a sense of perspective. The aim isn't to escape real life, but to return without losing what felt good.
8. Notice where your time actually goes
The first few days back are an opportunity to observe, not react. Paying attention to meetings, screen time, and focus patterns can highlight where energy and attention are being quietly drained.
9. Pay attention to what depletes you
Some tasks and interactions cost more than others. Once you recognise the patterns, you can group demanding work together or schedule it when your energy is naturally higher.
10. Use structure to reduce mental overload
Gentle systems like time blocking or batching similar tasks can create breathing room. Clear priorities reduce decision fatigue when everything feels urgent again.
11. Start smaller than you think you should
Choosing a few meaningful, achievable tasks early on builds momentum without pressure. Early wins help you re-enter work with confidence rather than resistance.
12. Reconnect before you accelerate
Catching up with colleagues on a human level before diving into tasks can make work feel more supportive. Connection often softens the transition more than productivity ever could.
13. Lower the bar
You don't need to be at full speed on day one. Giving yourself permission to ease back in protects both wellbeing and long-term performance.
Tune in to the 'Breakfast with Martin Bester', weekdays from 06:00 - 09:00. Stream the show live here or download our mobile app here.
Listen to Jacaranda FM:
- 94.2
- Jacaranda FM App
- http://jacarandafm.com
- DStv 858/ OpenView 602
Follow us on social media:
Images: Facebook/ Screenshot