Back to reality! That’s how many people feel when they have to go back to work after a long and satisfying holiday.

Just a moment ago, you were on the beach or in the mountains, and now the grey office routine awaits you. But cheer up: a few tricks can successfully ease you back into work even after the most fantastic holiday.

First, let’s get one thing straight: “post-holiday syndrome” is not a medical condition, but rather a temporary dip in mood. It describes the transition from holiday mode to work mode, which many people find difficult because their bodies and minds are still in relaxation mode.

Prepare well for your return to work

Many people initially feel tired immediately after a holiday – similar to the Monday morning feeling. The body needs to the change in the sleep-wake cycle.

This adjustment phase usually lasts just a few days. Even though post-holiday syndrome is usually harmless, the typical listlessness and feeling of being overwhelmed can be easily prevented. Planning your return to work even before you go on holiday can help avoid unnecessary stress.

For example, it is helpful to schedule your holiday so that you return to work in the middle of the week – this makes the initial back-to-work phase shorter. Ideally, you should plan to complete larger projects or presentations before your break.

Another way to reduce stress is to leave your out-of-office message active for a few days longer. This gives you time to peacefully review and work through existing emails before new requests come flooding in.

Consciously create free space

There are a number of things you can do during your holiday to ensure a stress-free return to work. Above all, this means making a conscious decision to completely leave work behind – experience shows that checking work emails tends to cause unrest and extra stress.

It is better to fill your free time with activities that are truly relaxing and replenish your energy reserves. It will be much easier to face the demands of your job again with your batteries fully recharged.

It can be helpful on your first day back at work to consciously create small pockets of free time.

An agreed signal, such as a note on your door indicating that you would like to settle in quietly when you return, can show colleagues that you prefer not to be interrupted unnecessarily.

If possible, plan more breaks for the first few days or reduce your working hours slightly. This allows you to carry the holiday feeling over into your everyday working life to a certain extent.

Keep holiday memories alive

A holiday photo on your desk can help keep fond memories alive and boost your spirits.

It is equally important to look ahead with optimism. If you are looking forward to reconnecting with your team, getting involved with exciting projects, meeting friends or going on a trip, you will be better able to cushion any frustration of returning to work. In the long term, however, it is important to prevent slumps in motivation.

Employers in particular need to promote a culture in which employees are not overwhelmed as soon as they return from holiday.

This includes a workday with sufficient spare time and without an endless series of meetings that leave little time to catch up on work.

Organisational solutions such as having mailboxes cleared during holiday time can also prevent returning employees from having to laboriously sift through hundreds of unread emails.

Talk to your employer if you have problems

In some professions or companies, it is difficult to ease back into work after a holiday – for example, when the workload is high, the daily routine is unpredictable or the team is understaffed.

In such situations, mutual appreciation can go a long way. A simple but sincere “Great to have you back – we missed you” eases the pressure and boosts team spirit.

Having a realistic perspective on your own role also helps to put stress into context. Recognising that the company does not crumble if you are away from your desk for a few days relieves you of the pressure to perform at full capacity from the first moment back.

If your motivation hiccup lasts longer than a week, it doesn’t necessarily mean you’re in the wrong job.

Often, it’s just a phase of temporary overload. In this case, it can be helpful to talk to your manager or HR to see if there are ways to take some of the pressure off the team.