How to get back to work in the best possible way after the vacations

Returning to work after a vacation can be challenging for several reasons, often leading to what is commonly referred to as "post-vacation syndrome" or "reentry stress." This phenomenon encompasses feelings of anxiety, dread, and difficulty in transitioning back to the work routine after a period of relaxation and freedom.

The shift from a relaxed vacation mindset to a structured work environment can be jarring. Many people experience a sense of dread as they anticipate the responsibilities awaiting them, including a backlog of emails and tasks that accumulated during their absence.

During vacations, individuals often enjoy greater autonomy and flexibility, which starkly contrasts with the structured demands of a workday. Psychologists note that while vacations can rejuvenate individuals, the benefits tend to fade quickly upon returning to work due to the immediate pressures and expectations.

The transition back to work may also involve adjusting sleep schedules and daily habits that were relaxed during vacation. This can lead to feelings of sluggishness and decreased motivation, compounding the stress of returning to a busy work environment.

For some, the return may also mean facing uncomfortable workplace dynamics, such as difficult relationships with coworkers or management, which can further exacerbate feelings of anxiety and reluctance to return.

Strategies to overcome the anxiety of returning to work

It's normal to feel anxious about returning to work after an extended break or time off. Acknowledge these feelings and know that they are temporary. Speak kindly to yourself and focus on slow, deep breathing when feeling overwhelmed.

Consider the following strategies to help you feel good about your return to work.

1. Focus on the positive

Reflect on what you enjoyed about working in the office, such as your daily routine, lunchtime walks, or interactions with colleagues. Remembering the aspects of work that brought you joy can help make the transition easier.

2. Prioritize self-care

Make time for activities that help you manage stress, like exercise, meditation, or hobbies. Ensure you're getting enough sleep, eating well, and taking breaks throughout the day. Prioritizing your mental and physical health will help you better cope with the demands of work.

3. Prioritize Tasks

On your first day back, create a to-do list that includes catching up on emails and urgent messages. Focus on prioritizing your tasks to avoid feeling overwhelmed by the workload that has accumulated during your absence.

4. Avoid Meetings Initially

Resist the urge to schedule meetings right after your return. Instead, take time to assess your emails and tasks first. This will help you regain control and clarity over your responsibilities.

5. Take It Slow

Allow yourself to ease back into the workflow gradually. It’s normal to feel a little out of sync, so focus on completing tasks one at a time rather than multitasking.

Be well prepared

The process of reintegration to work must start with constructive thoughts, and an adequate psychological preparation can be fundamental.

First of all, it is advisable to adjust the sleep schedule gradually. During the summer vacations, it is common to experience an imbalance in our rest routine, since in trying to make the most of the days, we are likely to opt for evening activities and sleep late. Therefore, it is essential to start preparing a few days before returning to work, making it easier for our body to adapt to the new rhythm in a smoother way.

Setting short-term goals can ease the transition back to work. Plan achievable goals for the first few weeks, which will provide you with a sense of purpose and accomplishment, as well as keep you from feeling overwhelmed or overloaded with new information.

Finally, mindfulness practice, along with relaxation and meditation techniques, can be very beneficial. These practices help to reduce stress, improve concentration and maintain a more positive attitude towards work challenges. Even dedicating 5 to 10 minutes a day to these activities can have a noticeable impact on your well-being.