You’ve just returned from a relaxing holiday. Your mind feels lighter, your body rested—and yet, the thought of heading back to work makes your stomach churn. Sound familiar?
If you’re experiencing anxiety about going back to work after a break, you’re not alone. It’s common to feel overwhelmed by the idea of returning to emails, deadlines, and the daily grind. This guide breaks down why it happens, how it shows up, and a clear, step-by-step plan to help you ease back into work with confidence.
Why Do We Feel Anxious After a Holiday?
Returning to work after a vacation isn’t just about shifting routines—it’s an emotional adjustment. Common causes include:
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Fear of backlog – A flood of unread emails or missed tasks.
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Loss of freedom – From lazy mornings to alarm clocks and commutes.
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Contrast in lifestyle – Peaceful nature walks replaced by back-to-back meetings.
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Underlying job dissatisfaction – A holiday may highlight unhappiness at work.
Even if you enjoy your job, this transition can be tough on your mind and body.
Signs of Post-Holiday Anxiety
It’s not just “Monday blues”. You might be experiencing real stress symptoms, such as:
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Trouble sleeping before your return
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Difficulty focusing at work
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Mood swings or irritability
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Tension headaches or fatigue
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Feeling emotionally drained or disconnected
These symptoms are common—and they can be managed.
Step-by-Step Guide to Beat Back-to-Work Anxiety
Here’s a structured guide to help you move from dread to calm control.
Step 1: Give Yourself a Buffer Day
Don’t return to work immediately after travelling. Aim to come home 24–48 hours before your first workday.
✅ Use the time to:
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Unpack and rest
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Reset your sleep schedule
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Mentally ease into the work mindset
Step 2: Adjust Your Sleep Routine Early
Start sleeping and waking at your usual work hours 2–3 days before your return.
✅ Why it helps:
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Stabilises your body clock
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Prevents morning grogginess on your first day back
Step 3: Block Off the First Hour of Your Workday
When you return, don’t dive into meetings straight away. Reserve the first hour for planning.
✅ Do this:
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Skim your inbox (don’t reply to everything yet)
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List out tasks and sort by urgency
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Use a tool like the Eisenhower Matrix for clarity
Step 4: Set a 3-Day Catch-Up Plan
Give yourself 2–3 days to get fully back on track. Don’t aim to finish everything on Day 1.
✅ Tips:
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Prioritise 2–3 core outcomes each day
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Tell your manager you’re easing in for better focus
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Avoid staying late to “make up for time off”
Step 5: Create a Re-entry Ritual
Make your first day back comforting. Associate it with something positive.
✅ Try:
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Your favourite breakfast or coffee
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A tidy workspace with fresh air or a candle
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Background music or a motivational playlist
Step 6: Use Simple Breathing Techniques
Feeling overwhelmed? Try the box breathing method:
Breathe in for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4 → Repeat.
✅ This helps:
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Lower your heart rate
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Activate calm brain states
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Refocus your thoughts
Step 7: Take Micro-Breaks
Don’t power through your return day. Schedule 5–10 minute breaks every 90 minutes.
✅ Ideas:
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Go for a short walk
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Stretch or do light movement
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Sip water or tea away from your desk
Step 8: Bring the Holiday Home
Instead of mourning your trip, carry parts of it into your daily life.
✅ You could:
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Change your wallpaper to a photo from your trip
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Cook a dish you had on holiday
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Journal about what you enjoyed and want to do again
Step 9: Talk It Out
Don’t bottle it up. Speak to a friend, colleague, or even a counsellor if needed.
✅ Why it matters:
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Saying it aloud reduces stress
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Helps you process the return
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Reminds you you’re not alone
Step 10: Reflect on the Bigger Picture
If this anxiety happens every time you go on holiday, it may be a deeper issue.
Ask yourself:
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Am I still passionate about this job?
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Do I feel valued and balanced?
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Do I need a change in direction?
✅ If the answer is no, it might be time to explore new goals, roles, or environments that align better with your values.
Tips for Managers: Support Your Returning Team
If you manage people, here’s how to make their return smoother:
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Send a quick welcome-back message
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Avoid scheduling high-stakes meetings on Day 1
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Let them ease into their inbox
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Acknowledge the transition and check in
Small gestures go a long way in creating a healthier, more human workplace.
Final Thoughts
Post-vacation anxiety is real, but it doesn’t have to derail your productivity or peace of mind. With the right steps—enough rest, realistic planning, breathing space, and a kind mindset—you can return to work with clarity and calm.
Your holiday gave you perspective. Now, take that clarity and use it to build better boundaries, more mindful routines, and maybe even rethink what your work-life balance should look like.
Still struggling after a few weeks?
Don’t ignore long-term stress. It might be time to talk to a mental health professional or career coach to explore new solutions.
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