How to Beat the Back-to-Work Blues After Summer

**Published: 01 September 2026. The English Chronicle Desk. The English Chronicle Online**

The alarm goes off earlier than expected. The suitcase is back in the cupboard, the holiday clothes are being put away and an inbox filled with unread messages is waiting.

Only days earlier, mornings may have started slowly, evenings stretched late into the night and everyday responsibilities seemed less urgent. Returning to work can make that relaxed routine disappear almost overnight.

For many people, the adjustment is particularly noticeable as summer comes to an end and September brings shorter days, changing routines and the prospect of several months before another substantial break.

Even people who generally enjoy their jobs can experience a period of disappointment or low motivation after returning from holiday. The contrast between freedom and routine can make ordinary workplace pressures seem more demanding than they did before the break.

However, specialists say the transition does not have to be overwhelming. Small changes to the first few days back can help restore a sense of control, while reflecting on what made the holiday enjoyable may provide clues about how to improve everyday life.

## Start with manageable tasks

One of the biggest mistakes people can make after returning from holiday is attempting to deal with everything immediately.

A large inbox, accumulated administrative work and a full calendar can create a sense of pressure before the working day has properly begun.

Careers coach Sarah Robinson recommends easing back into work by concentrating on smaller, manageable tasks and achieving some “quick wins”.

The objective is not necessarily to complete the most important task immediately, but to rebuild momentum.

A few completed emails, routine administrative jobs or straightforward decisions can make the workload feel more manageable.

Counsellor Susan Carr also advises people to be realistic about what they can achieve during their first day back.

That approach will not be possible in every profession, particularly in jobs where urgent decisions or customer demands cannot be postponed. But where circumstances allow, reducing unnecessary pressure can make the transition easier.

Instead of filling the first day with meetings, for example, some workers may benefit from allocating time to read emails, understand what happened while they were away and establish priorities.

## Give yourself some breathing space

Another useful strategy is to create a buffer between holiday and normal working life.

Tara Humphrey, a primary care leadership consultant, has described keeping her out-of-office message active for her first day back when circumstances allow.

The idea is to create some breathing space rather than immediately becoming available to everyone.

An effective out-of-office message can also reduce anxiety by explaining when someone will respond and directing urgent matters to an alternative contact where appropriate.

For some workers, however, returning to hundreds of messages can be more stressful than ignoring them.

Humphrey recalls a colleague who would delete emails received during his holiday, arguing that people who still needed something would contact him again.

That approach would not be suitable for everyone, particularly where emails contain important information or legal, financial or operational responsibilities.

The broader lesson is that returning workers should find a system that allows them to regain control without creating unnecessary pressure.

## Bring some holiday home

The end of a holiday does not necessarily mean abandoning everything that made the break enjoyable.

Counsellor Susan Carr suggests identifying aspects of the holiday that could realistically be incorporated into normal life.

That might involve cooking food associated with a favourite destination, spending more time outdoors, taking evening walks or deliberately creating periods without digital distractions.

Another possibility is becoming a tourist in your own area.

When visiting a new city, people often notice architecture, museums, parks, historic buildings and restaurants that they would normally overlook.

Carr says people can lose that sense of curiosity when they live somewhere for a long time.

Exploring a local neighbourhood, visiting a museum or taking a different route home can introduce some of the novelty associated with travelling without requiring another expensive trip.

The objective is not to recreate a holiday exactly. Instead, it is to preserve some of the activities and feelings that made the break restorative.

## Protect restorative routines

Psychotherapist Dr Joy Conlon, who runs wellbeing coaching service Alive 365, similarly recommends bringing one restorative element of a holiday into everyday life.

That might be an evening walk, reading before bed, eating without looking at a screen or spending more time outside.

Such habits can be particularly useful because they do not require significant changes to employment or family responsibilities.

A holiday often creates an environment where people naturally disconnect from work and spend more time outdoors.

Returning to work can reverse those habits quickly.

Maintaining even one small routine can therefore provide continuity between the holiday and normal life.

The key is choosing something realistic. A complicated new routine that lasts only a few days is unlikely to have much effect, while a simple activity that can be repeated regularly may be more valuable.

## Ask whether the problem is the job

Sometimes, however, the back-to-work blues are not simply about missing a holiday.

A period of rest can give people enough distance from work to recognise problems that had previously become normal.

Carr says she experienced this herself when she was working as a solicitor.

She had already been aware that she was stressed before going on holiday. But after returning, she found herself crying every day.

For her, the experience was not simply a temporary reluctance to return to work. It became evidence that a more fundamental change was needed.

That distinction is important.

Feeling disappointed about returning to work after two weeks in the sun does not necessarily mean someone should resign.

But persistent distress, worsening anxiety, exhaustion or a strong sense of unhappiness that continues well beyond the initial adjustment period may justify taking a closer look at working conditions and career choices.

## Avoid making sudden decisions

The freedom experienced during a holiday can make dramatic career changes seem attractive.

Someone frustrated by an office job might suddenly imagine becoming a yoga instructor, scuba-diving instructor or travelling indefinitely.

Those thoughts are not necessarily meaningless. They can reveal a desire for greater flexibility, outdoor activity, creativity or autonomy.

But Carr warns against responding with a knee-jerk reaction.

Instead, people can consider what specifically they disliked about their current situation and what they enjoyed during the holiday.

Was it the absence of emails? The opportunity to spend more time with family? Greater physical activity? A slower pace? Being outdoors? Having control over the day’s schedule?

Understanding the underlying issue can produce more useful solutions than simply deciding to quit.

For some people, the answer might be changing jobs. For others, it could involve negotiating flexible working, adjusting responsibilities, taking regular breaks or establishing stronger boundaries around working hours.

## Look forward to the next break

Another way to soften the end of a holiday is to give yourself something else to anticipate.

Dr Mark Williamson, chief executive of Action for Happiness, argues that anticipation itself contributes to the positive effects associated with holidays.

Having another trip, weekend away or enjoyable activity planned can provide a future point of excitement when the immediate holiday has ended.

That does not necessarily mean booking another expensive international trip.

A short countryside break, city visit, family gathering or long weekend can create a similar sense of anticipation.

The important factor may be having something enjoyable in the calendar rather than the scale or cost of the event.

## Consider shorter, regular breaks

The timing and length of holidays may also influence how people feel.

Williamson points to research suggesting that longer holidays can provide a greater initial boost to wellbeing, but that the effect can diminish after returning home.

Longer breaks can also create a larger contrast with normal life, making the return feel more difficult.

By contrast, shorter but more frequent breaks may provide opportunities to recover throughout the year.

A five-day break may not feel dramatically different from a longer holiday in terms of immediate refreshment, but if shorter breaks can be taken more regularly, their cumulative effect may be useful.

The ideal arrangement will depend on employment, finances, family commitments and individual preferences.

## Make the next holiday active

There is also evidence that what people do during a holiday matters.

Williamson highlights research suggesting physically active holidays may be particularly beneficial for wellbeing.

Walking, swimming, cycling and exploring a new destination can combine physical activity with novelty and time away from normal responsibilities.

That does not mean relaxing by a pool is inherently bad.

For someone who spends most of their working life physically active, a quiet holiday may be exactly what is needed.

But for people whose jobs involve long periods sitting at a desk, incorporating movement into a break could provide additional benefits.

The broader point is to consider whether a holiday genuinely provides recovery rather than simply changing the location in which everyday habits take place.

## September can be a reset

The end of summer can also provide an opportunity to reconsider routines.

Instead of viewing September only as the end of the holiday season, workers can use the change in season to establish healthier boundaries.

That could mean setting clearer limits on work communications outside office hours, scheduling regular breaks, protecting time for exercise or planning enjoyable activities during the week.

Small changes can be more sustainable than ambitious resolutions.

The return to work does not have to mean immediately returning to every habit that existed before the holiday.

## When the blues do not go away

Temporary disappointment is normal for many people, but persistent or severe distress should not simply be dismissed as holiday nostalgia.

If feelings of anxiety, sadness or exhaustion continue, become intense or interfere significantly with daily life, speaking with a qualified professional may be appropriate.

Workplace problems may also need to be addressed directly through conversations with managers, colleagues, occupational health services or other appropriate support.

The purpose is not to force someone to remain in an unsuitable job, nor to encourage everyone to make a dramatic career change.

Instead, it is about understanding whether the problem is a temporary adjustment or a signal that something more substantial needs attention.

## Finding a balance beyond the holiday

A holiday can make ordinary life seem dull partly because it offers a concentrated period of rest, novelty and freedom.

But those experiences do not have to disappear completely when work resumes.

A slower evening, a walk outdoors, a meal without a phone, a local day trip or something enjoyable to anticipate can all provide small reminders of the freedom associated with time away.

The transition back to work may never feel as appealing as the first morning of a holiday.

But it does not have to be an abrupt return to stress either.

By starting gradually, protecting restorative habits, examining genuine sources of dissatisfaction and planning future breaks, workers can make the end of summer less of a psychological cliff.

The holiday may be over, but some of what made it valuable can still have a place in everyday life.

Checkout our latest news>>