Going back to work after the summer holidays can feel brutal.

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

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

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

“In the lead-up to the break we get this lovely spike in dopamine, which is the neurotransmitter that gives us that feeling of motivation and excitement,” she said.

“The break also gives us this concentrated period to meet some of our core needs – things like freedom, relaxation and rest from all the demands that work or study places on us.

“When this period ends, it’s natural that our dopamine levels drop. It’s a temporary and normal way our bodies rebalance after a high-reward period.”

That slump could show up as fatigue, brain fog, low mood or low motivation, Hansen said – particularly in the days leading up to returning to work or study.

For Wollongong digital content producer Courtney Woods, the dread is amplified by summer sunshine and the loss of opportunity work brings.

“The beautiful weather definitely adds a sense of dread because you’re just, like, ‘I could be outside, I could be relaxing, I could be going for a walk with my husband, I could be doing all these other things but I have to work’,” Woods said.

“The ‘what if’ or the ‘I could be doing’ is running your brain more when the weather’s nice.”

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Woods works in a fast-paced corporate role with tight deadlines and multiple approval layers – pressures that don’t disappear just because the calendar ticks over.

“There’s so many different elements to it that going back to work is just like, ‘Oh, what’s waiting for me?’,” she said.

“The lead-up to Christmas in my role was quite intense … and then everything just lands on your desk on that first Monday in January and everybody starts to panic.”

Courtney Woods’ back-to-work dread is amplified by summer sunshine and feelings of lost opportunity. Photo: AAP

While post-holiday malaise is common, Hansen said it was important to recognise when the feelings turned into something deeper.

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“If individuals are experiencing extreme or prolonged low mood or anxiety lasting more than a few weeks, that’s a key sign it may require deeper exploration and assistance,” she said.

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

Time away could sharpen an existing awareness of dissatisfaction – particularly around workload, culture or values, she said.

“That two weeks of what your life could be like is not what your life is,” Woods said.

“It kind of feels like it gets ripped away, almost, when you have to go back to work.”

Hansen said such feelings could sometimes be mistaken as seasonal, when they may be signalling burnout or misalignment.

“People often minimise or feel ambivalent about their stress around work but sustained distress can point to deeper issues with work or personal life,” she said.

“You don’t have to problem-solve that alone.”

Hansen also cautioned against people trying to overhaul their entire lifestyle at the start of the year.

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

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

Instead, she recommended building small, achievable goals into everyday routines in an attempt of easing into the year.

“Don’t force yourself into intense exercise if it’s not going to bring joy,” she gave as an example.

For Woods, coping has meant firmer boundaries around work and perspective.

“I was like, ‘Nah, it’s getting ridiculous. I can’t keep doing this’,” she said.

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

She said time off helped her realise work did not need to be all-consuming.

“Having the time off makes you readjust – you’re like, ‘It’s not that serious,’” she said.

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

That recalibration is happening at scale.

According to research conducted by business consultant Aon, two-thirds of Australian workers considered changing jobs last year, with many reassessing their careers in the first quarter.

Vincent Nair, CEO of SMARTECH Business Systems, said January was a critical period for employers to reconnect with staff – but not by piling on targets.

“Psychologically, many consider January a downtime period after coming from peak holiday mode,” Nair said.

“What employers should do is reconnect with their team early but not about targets or work requirements. Instead, talk about purpose and some highlights from the previous year to create a more exciting vibe in the workplace.”

He said non-financial factors often played a bigger role in retention than pay alone.

“Having a sense of independence is key, trusting that your employees can manage well and make the right decisions,” Nair said.

“Regular feedback sessions, even informally, keep them engaged.”

He said strong leadership remained the foundation.

“People do not leave companies. They leave poor leadership,” he said.

Flexibility must also be consistent to avoid resentment, Nair warned. Rewarding people for coming into the office daily had a negative impact on those who didn’t, he said.

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-with AAP