Mental health – how to beat the back to work blues

Key points on beating the back to work blues

  • End of summer break or last day of your holiday?
  • If you’re experiencing a feeling of dread in the pit of your stomach at the thought of going back to work, you’re not alone.
  • Or you may have recently returned to work and are finding it hard to adjust.
  • There are some things you can do to make the transition back to work easier. 
  • Here are our top 10 tips to keep that spring in your step as you bounce back to work.


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1. Ease back in 

A good way to help beat the back to work blues is to ease your way back into it. Try going back to work mid-week, which means you have a shorter week, and the weekend is that much closer. You could also take a day off in the first week or two to make the transition easier. 

2. Get organised 

Get yourself organised the day or evening before you go back to avoid a stressful morning. Make sure you know where everything that you need is so you can breeze into work. 

3. Sort emails gradually 

There’s nothing worse than coming back to hundreds of emails to sort through. Instead of trying to sort through them all at once and feeling overwhelmed, do it in small chunks over several days, prioritising the important ones first. 

4. Plan your next holiday 

Start planning your next holiday to give you something to look forward to. It could be a weekend away or something longer. 

5. Make use of longer evenings 

After work, make the most of the long, warm summer evenings by going to the beach or meeting up with friends and family/whānau to give you a sense of still being on holiday. 

6. Incorporate the Five Ways to Wellbeing

Try incorporating the five ways to wellbeing(external link) into your daily life to help stay mentally well. 

7. Maintain some downtime 

Just because you’re back at work doesn’t mean you have to forget about having some downtime or ‘me’ time. Put aside a bit of time each day or week to do something for yourself.

8. Set some goals 

Think about what you want to achieve at work and set some goals. Write them down so you have something to refer to and see what you can accomplish.  

9. Take your breaks 

Make sure you take your breaks at work. Use your lunchtime to get out of the office for some fresh air, even if it’s just for a walk around the block. 

10. Look after your health 

Many people put their healthy exercising and eating habits on hold during the summer break. Getting back into healthy habits will help you feel energised and raring to go! 

If your mood doesn’t lift, you feel depressed or you’re worried about your mental health, please contact your GP or find more support options here.

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Credits: Healthify Editorial Team. Healthify is brought to you by Health Navigator Charitable Trust.

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