Micro wins can help beat 'back to work blues ' - claim

Workers can help beat the January 'back to work blues ' by focusing on 'micro-wins ' from their return to the workplace, a leading occupational health psychologist has said.

Professor Craig Jackson at Birmingham City University has recommended employees struggling with going back to work embrace small victories, such as freedom from the family, being back out in the fresh air, meeting friends, and wearing smart clothes again.

Professor Jackson said: “The back to work blues is partially instigated by having had a break from the normal routine - and in some cases this was filled with fun and enjoyment. It is only natural and quite normal that the ending of the festive period is overshadowed by the return to the norm; simply part of the natural 'down ' following the 'up ' of Christmas.

“Trying to focus on the reality of returning to work might help many: it is rarely as bad as one thinks and getting through the first day can help. It really is a case of one day at a time. Some others may benefit from having a return to structure and the 9 to 5 of working life that replaces the "haze" of the confusion between Christmas and New Year.

“Breaking the return to work into a series of smaller challenges (rather than perceiving it as one big downer) will help. Focus on smaller tasks like the commute, dealing with email/work backlog and reconnecting with people/colleagues.

“The best employers will already be making sure the return to work is made as 'tolerable' as possible for those who struggle. Leadership can help encourage the return to work and in some cases try and extend some festivities and a happy atmosphere when permissible.

“If employers can offer some flexibility and anticipate that undertaking a full working day after the festivities may be tiring and fatiguing for some, this will help.

“Be assured, typical markers of public health (depression, suicidal deaths, suicide attempts) show no increase around this period - so although the days are still cold, dark and payday is still a while away for many, you are not obliged to feel bad - you have a choice in this. ”