Is it just a case of the January blues or time to quit?

Going back to work after summer break can feel brutal.

Alarm clocks are being reset, inboxes are overflowing, and the freedom of long days, late nights, and unstructured time evaporates overnight.

For many Australians, the emotional meltdown is compounded by the contrast between beach weather and business-as-usual expectations.

According to Clarity Health Care psychologist Jean Hansen, the so-called January blues are a predictable physiological response rather than a personal failing.

“Before the break, we get this nice surge in dopamine, the neurotransmitter that gives us that feeling of motivation and excitement,” he tells AAP.

“The break also provides us with an intensified period to meet some of our basic needs (such as freedom, relaxation and freedom from all the demands that work or study places on us).

“It’s natural for our dopamine levels to drop as this period ends. This is a temporary and normal way for our bodies to rebalance after a period of high reward.”

Ms. Hansen says this slump can manifest as fatigue, confusion, low mood or low motivation; especially in the days before returning to work or school.

For Wollongong-based digital content producer Courtney Woods, the summer sun and the loss of opportunities that come with work are compounding the fear.

“The beautiful weather definitely creates a sense of dread because you say, ‘I could be outside, I could relax, I could go for a walk with my husband, I could do all that, but I have to work,'” Ms. Woods says.

“‘What if’ or ‘I might be doing’ makes your brain work harder when the weather is nice.”

Ms. Woods works in a fast-paced corporate role with tight deadlines and multiple layers of approvals; These pressures do not disappear with the progression of the calendar.

“There are so many different elements that going back to work is just like, ‘Oh, what’s in store for me?’ “Something like that,” he says.

“In my role, the lead-up to Christmas was pretty busy… and then on the first Monday in January, everything lands on your desk and everyone starts to panic.”

While post-holiday malaise is common, Ms. Hansen says it’s important to recognize when the feelings turn into something deeper.

“If individuals are experiencing extreme or prolonged low mood or anxiety lasting more than a few weeks, this is an important sign that deeper investigation and help may be required,” he says.

“If what you’re feeling is extremely distressing or prolonged, that’s an important indicator.”

Time away, he says, can sharpen awareness of dissatisfaction that already exists, especially with workload, culture or values.

“These two weeks of your life are not like your life,” Ms. Woods says.

“It almost feels like you’re being ripped away when you have to go back to work.”

Ms. Hansen says these feelings can sometimes be mistaken for seasonal, signaling burnout or maladjustment.

“People often minimize their work-related stress or feel ambivalent about it, but persistent stress can signal deeper problems with work or personal life,” she says.

“You don’t have to figure this out alone.”

Ms. Hansen also warns against people trying to overhaul their entire lifestyle at the beginning of the year.

“Unrealistic, self-imposed pressures are another source of post-holiday blues,” he explains.

“We place too many expectations on ourselves for the first few weeks before and the year ahead, which can trigger social comparison, self-criticism, and fear.”

Instead, she recommends building small, achievable goals into daily routines to make the year easier.

As an example, she says: “Don’t force yourself to do intense exercise if it won’t bring joy.”

For Ms. Woods, coping meant drawing tighter boundaries around work and perspective.

“I said, ‘No, this is getting too ridiculous. I can’t keep doing this,'” he says.

“Just because it feels so important and everything is going to burn doesn’t mean it is.”

He says his free time helped him realize that his work didn’t need to be all-consuming.

“Having free time forces you to recalibrate; you say, ‘It’s not that serious,'” he says.

“You go in, do the best you can, and then you log off. Then I try to disconnect by hanging out with my cats.”

This recalibration is happening on a large scale.

Two-thirds of Australian workers considered changing jobs in the past year, with many re-evaluating their careers in the first quarter, according to research conducted by business consultants Aon.

Vincent Nair, CEO of SMARTECH Business Systems, says January is a critical time for employers to reconnect with staff, but not by piling on targets.

“Psychologically, after the holiday peak period, most people see January as a period of downtime,” Mr Nair told AAP.

“What employers need to do is reconnect with their teams early, but not about goals or job requirements.

“Instead, talk about the purpose and some highlights from the previous year to create a more exciting environment at work.”

He says non-financial factors play a bigger role in retention than salary alone.

“Having a sense of independence and trust that your employees can manage well and make the right decisions is very important,” says Nair.

“Regular feedback sessions, even if informal, keep them engaged.”

Strong leadership remains essential, he says.

“People don’t leave companies, they leave from poor leadership.”

Flexibility also needs to be practiced consistently to avoid resentment, he warns.

If people are rewarded for coming to the office every day, he says, it will have a negative impact on people who don’t come to the office.

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