Feeling nostalgic for summer? How to beat the back-to-work blues

**Coping with Post-Summer Work Re-Entry: Strategies to Combat the Back-to-Work Blues**

The abrupt return to work after a summer break can be jarring, as the sudden blare of an alarm replaces leisurely mornings and a full inbox supplants carefree days. Even for those who enjoy their professions, the shift from holiday to work, particularly in September as daylight hours diminish, can be challenging.

Here are several approaches to ease this transition:

While the urge to tackle the most demanding tasks immediately is strong, careers coach Sarah Robinson advises a more gradual "ease back in" strategy. She suggests beginning with smaller, manageable tasks and aiming for "quick wins" to build momentum and prevent feeling overwhelmed by a "massive inbox." Counsellor Susan Carr concurs, recommending that where feasible, individuals should "be a bit kinder with their expectations of what you need to do on that first day back in the office." This might involve dedicating the day to email management rather than a packed schedule of meetings.

Tara Humphrey, a primary care leadership consultant, advocates for keeping her out-of-office message active on her first day back. She explains this allows for "hiding, if you can, just to give yourself that bit of headspace." A well-crafted out-of-office message that encourages follow-up upon her return also helps alleviate the stress of potentially missing crucial information during her absence. Humphrey also recounted a colleague who would simply delete all emails received during his holiday, reasoning, "if people want me, they'll come back to me."

Carr also suggests reflecting on enjoyable aspects of the holiday and exploring "whether there's a way of integrating that more into your everyday life." While daily siestas may be impractical, incorporating elements like cooking Spanish cuisine could be a possibility. She also recommends maintaining the sense of curiosity experienced in new places by acting as a "tourist in our own area." Carr notes, "If we go away somewhere else... we might be looking at the architecture, visiting buildings, and I think - and I know I'm guilty of this in Manchester - we don't always appreciate what's on our doorstep."

Psychotherapist Dr. Joy Conlon, who leads the wellbeing coaching service Alive 365, echoes this sentiment. She advises, "Bring one restorative part of the holiday home with you. This might be an evening walk, eating without looking at a screen, reading before bed instead of being on a screen or just spending more time outdoors."

Beyond addressing immediate symptoms, it may be beneficial to examine the underlying causes of the back-to-work blues. Carr, who previously worked as a solicitor, shared her own experience: "I was vaguely aware before I went on holiday that things weren't right and I was quite stressed. I went away on holiday and then I came back and suddenly I was in floods of tears every day. It wasn't just a case of needing time to adjust, it was a sign I needed a rethink."

Distinguishing between temporary nostalgia for holiday comforts and genuine job dissatisfaction can be challenging. Carr states, "It probably sounds really obvious, but I suppose one of the signs of that is how long it goes on for," along with "the intensity of the feelings." While it's easy to fantasize about drastic career changes while on holiday, Carr cautions against "knee-jerk reactions," emphasizing the importance of "taking time and reflecting on how you might go about making a change."

Dr. Mark Williamson, chief executive officer of the charity Action for Happiness, highlights that the anticipation of a holiday, not just the break itself, contributes significantly to its enjoyment and benefits. The type and duration of the holiday can also influence its overall impact. Williamson points to "genuinely surprising" research indicating that holidays incorporating activities like "walking, cycling, swimming, exploring" are more likely to result in a refreshed feeling upon return.

Regarding the length of future breaks, Williamson suggests that "longer breaks give a bigger boost, but it seems to fade faster, partly because you return to a bigger mountain." He adds, "There's some evidence that shorter but more regular breaks bring more wellbeing benefits. The refresh from five days away may feel not far off ten, but you can do it twice as often."