How to beat those back-to-work blues

Experts share tips on holding on to that holiday feeling

As thousands of Kiwis face the back-to-work dread today, experts are offering some simple advice to survive the week and “keep the holiday feeling going”.

As thoughts of sun, sand and holidays recede it is easy to suffer the back-to-work blues, but on the bright side those in Northland, Auckland and Wellington all have anniversary days in the next three weeks to look forward to, followed closely by Waitangi Day on February 6.

Clinical psychologist Dr Dougal Sutherland, of Victoria University of Wellington, says the feeling of dread often felt in the last few days of a holiday is normal.

“Lots of people talk about it and I have personally experienced it,” Sutherland said.

“It’s that natural return-to-work drop in mood.”

He suggested easing back into the work year, if possible, by starting out on reduced hours for a few days.

“Maybe have a couple of long weekends — Auckland and Wellington have anniversary weekends in January; that helps keep the holiday feeling going.”

Professor Helena Cooper-Thomas, an Auckland University of Technology expert in occupational psychology, said that while feeling a little low on returning to work was common, many other people loved getting back to work.

“Some people will be energised by the break and raring to go.”

She suggested that people inclined to feel anxious about their job might think about what they hoped to achieve at work in the coming year, consider learning a new work skill, or seek a promotion.

“That can be quite motivational, to have some goals you set yourself.”

The Mental Health Foundation’s advice on how to beat the back-towork blues includes planning your next holiday, reserving at least 15 minutes a day to do something you enjoy, and planning fun activities with friends and family in the sunny evenings of summertime.

It also encourages people to be organised, as that reduces stress, and adopt the Five Ways to Wellbeing — connect with people around you; give your time through random acts of kindness or volunteering, take notice of the simple things in life; stay active; and keep learning new things.