Anxiety about going back to work after Christmas

Lots of people dread the first week back after Christmas, even people who like their job. The feeling usually fades within a few days, and there are simple things that help.

We make personalised affirmation tracks, written about the exact thought you have about work. Members also get 5 minute resets for the moment before a big meeting. Make a track for work.

Why going back after Christmas feels so hard

Your sleep has moved later, so the first alarm feels brutal.
Two weeks away is long enough for your mind to fill the gap with worst cases.
The inbox feels like a test you haven’t revised for.
It’s dark, cold and a long way to payday.

Most of this is your mind guessing, not what will happen. Very little that waited over Christmas is as urgent as it feels on Sunday night.

The truth about Blue Monday

Blue Monday, said to be the most depressing day of the year, was made up for a travel company’s press release in 2005. There’s no science behind it. The way you feel in January is still real, and you don’t need a special date for it to count.

A track written about how you feel at work

You describe the thought you have about going back, such as 'everyone else has it together' or 'I’m going to mess this up', and we write 20 affirmations around it. Listen on the way in, or just before your first meeting.

Create a track for work

One off payment from £7, no subscription. Your track usually arrives in your inbox within 10 minutes.

Not sure where to start? Take the 2 minute inner voice quiz.

An example of a track

What you might write

I dread going back. I feel like I’ve forgotten everything and everyone will notice I’m behind.

3 of the 20 affirmations we wrote for this example

I know how to do this.
I can take today one task at a time.
I’m good at what I do.

More on this, if you want it. Tap a heading to open it.

Simple things that help in the first week

Move your bedtime earlier from the weekend before. Even 30 minutes makes Monday easier.

Plan the first hour, not the whole week. Write down 3 small jobs for Monday morning and start with the easiest.

Don’t clear the inbox in one go. Sort it into today, this week and later.

Calm yourself before big moments. A few slow breaths before your first meeting, out for longer than in, help your body settle.

When the feeling doesn’t fade

If dread about work lasts for weeks, or you feel it every Sunday all year, it’s worth looking at what’s behind it. We also have pages on imposter syndrome at work and nerves before a meeting.

When to talk to someone

Feeling flat or anxious in the first week back is very common. Please speak to your GP if:

the dread hasn’t lifted after the first couple of weeks, or it’s stopping you from sleeping or getting to work
you also have a low mood, or you’ve lost interest in things you used to enjoy

Your GP can help with how you’re feeling, and you deserve that support.

If you need to talk to someone now, free, any hour:
UK and Ireland Samaritans, 116 123
United States Suicide and Crisis Lifeline, call or text 988
Anywhere else findahelpline.com lists the number for your country.

Common questions

Is it normal to feel anxious about going back to work after Christmas?

Yes, it’s very common, even for people who like their job. For most people the feeling fades within the first few days back.

Is Blue Monday real?

No. Blue Monday was made up for a travel company’s press release in 2005, and there’s no science behind it. The way you feel in January is still real.

How can I make the first day back easier?

Move your bedtime earlier before the first day, plan only the first hour, and take a few slow breaths before your first meeting.

Feel calmer about going back

Your track is written about how you feel at work, and you keep the file.

Create a track for work

Become a member for ongoing support, or bring Build Your Inner Voice to your team.