Why It's So Hard to Get Back to Work After Vacation? A Brain-Based Explanation and What You Can Do About it!

Many of us are experiencing stress and fatigue when returning to everyday life and work after a vacation, often find ourselves longing for the next break. The difficulty of transitioning from vacation back to work can be understood from a neuroscientific perspective through several key factors related to brain function, stress, and habit formation and we will explore them here.

But the good news is that we can help the brain reducing cortisol levels and help it and us to adapt to the transition from vacation to work and we will share some concrete tools for you to use.

THIS IS WHAT IS HAPPENING

1. Change in Routine and Habits

- Habits and Neural Pathways: Our brains are wired to form habits because they allow us to operate on autopilot, conserving energy. When you're on vacation, you establish new, often more relaxed habits and routines. These routines create temporary neural pathways. Returning to work disrupts these new habits, requiring your brain to switch back to the old routines, which can be jarring.

- Effortful Transition: This shift requires cognitive effort, as your brain needs to reengage the pathways related to work tasks and responsibilities, which can feel uncomfortable and effortful after a period of relaxation.

2. Dopamine and Reward Systems

- Dopamine and Pleasure: During vacation, activities that are relaxing and enjoyable often release more dopamine, a neurotransmitter associated with pleasure and reward. This creates a positive reinforcement loop, making you feel good and reinforcing the desire to stay in that state.

- Work and Dopamine: Returning to work might involve less immediate gratification, leading to a decrease in dopamine release. The brain interprets this as a reduction in reward, making the transition feel less pleasant.

3. Stress and the HPA Axis

- Cortisol and Stress Response: The hypothalamic-pituitary-adrenal (HPA) axis controls the body's response to stress. When on vacation, the reduced demands lower stress levels, leading to lower cortisol levels. Returning to work, especially if the environment is high-pressure, triggers the HPA axis, increasing cortisol production. This rise in cortisol can lead to feelings of anxiety, irritability, and difficulty concentrating, making the transition more challenging.

- Adjustment Period: It takes time for the brain and body to readjust to the increased cortisol levels, during which you might feel overwhelmed or fatigued.

4. Cognitive Load and Mental Fatigue

- Cognitive Load: Vacations often involve a reduction in cognitive load—fewer decisions, less problem-solving, and a break from multitasking. Returning to work reintroduces these demands, which can be mentally exhausting. The brain must ramp up its cognitive resources, which can feel taxing after a period of rest.

- Mental Fatigue: The mental effort required to shift from a relaxed state back to a focused, high-demand environment can cause mental fatigue, making the transition feel even harder.

5. Anticipatory Anxiety

- Prefrontal Cortex Involvement: The prefrontal cortex, responsible for planning and decision-making, can become highly active before returning to work as you anticipate tasks, deadlines, and challenges. This anticipation can lead to anxiety, as the brain starts to prepare for potential stressors.

- Negative Bias: The brain tends to focus on potential threats or negative outcomes, which can make the return to work seem more daunting than it actually is, exacerbating feelings of reluctance or anxiety.

In other words it is not weird you feel like you do!

THIS IS WHAT YOU CAN DO

Reducing cortisol levels and helping the brain adapt to the transition from vacation to work can involve both physical and mental strategies. Here are 10 concrete tools!

0. Reprogram Your Autopilot: Create a daily life that isn’t just something to "survive" until the next break. Give yourself the right tools to break old patterns and actively reprogram your "autopilot" so that your automatic actions and decisions make everyday life, stress, and life in general easier to handle. Create an energy-filled daily life that is sustainable in the long run.

1. Mindset-shift: Spend a few minutes each day visualizing positive outcomes for your workday or focusing on the enjoyable aspects of your job. This can help shift your mindset and reduce anticipatory anxiety.

2. Mindset-dump: Spend a few minutes each day to write down all your thoughts, feelings and possible solutions on paper, letting them exist there instead of cluttering your mind.

3. Structured Routines: Ease into Work, gradually reintroduce work tasks rather than jumping into them all at once. Start with smaller, manageable tasks to build momentum and reduce the sense of overwhelm.

4. Time Blocking: Structure your day by dividing it into focused work periods followed by short breaks. This can help you manage your workload without becoming overly stressed. Breaks means breaks from computer, phone and stimuli, shut off, close your eyes for a minute or two.

5. Breathing Techniques: Practice deep breathing exercises to activate the parasympathetic nervous system, which counteracts stress. Try inhaling deeply through your nose for a count of four, holding for four, and exhaling slowly through your mouth for six to eight counts.

6. Stretch: Gentle stretching can help reduce muscle tension and promote relaxation, which in turn can lower cortisol. Stand up from the chair now and then and stretch!

7. Connect with Colleagues: Positive social interactions can buffer stress and reduce cortisol. Engage in small talk or collaborate with colleagues to foster a sense of support and camaraderie.

8. Prioritize Sleep: Good sleep is crucial for cortisol regulation. Establish a regular sleep schedule, aim for 7-9 hours of quality sleep, and create a relaxing bedtime routine e.g., avoid screens before bed, keep the room cool and dark.

9. Physical Activity: Moderate exercise, such as walking, running, or cycling, has been shown to reduce cortisol levels. Aim for 30 minutes of activity most days of the week. It can feel as much but divide it into two 15 minutes walk preferably in the nature! Exposure to nature can lower cortisol levels and improve mood. Try to take short walks outside, especially during breaks, or spend time in a park or green space

10. Nutrition and Hydration: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Certain foods like dark chocolate, green tea, and omega-3 fatty acids (found in fish) can help reduce cortisol levels. Dehydration can increase cortisol levels, so make sure to drink plenty of water throughout the day.

Your time is now and will always be!

EMPOWER YOUR MIND!