The psychologist of Blua de Sanitas, María Calle, has drawn attention to anticipatory anxiety linked to the return to work, a state that arises when the body reacts to a future situation as if it were already happening.
Usually, the return to work is analyzed once the person has already joined, although in many cases, the discomfort begins earlier. In the last days of vacation, loops of thoughts about tasks to be done, difficulty disconnecting, physical tension, bad mood, or a constant feeling of urgency without a clear reason may appear.
In the professional environment, this phenomenon is not explained only by how each individual manages their emotions. Hyperconnectivity, the accumulation of emails and messages, the absence of boundaries during rest, or the anticipation of a packed schedule turn the return into something diffuse. The less real information the person has about what they will find upon returning, the more weight the anticipatory interpretation gains.
"When someone spends the last days of vacation mentally reviewing meetings, emails, or pending conversations, they are not solving the problem; they are rehearsing a threat with unreal data. Anticipatory anxiety tries to regain a sense of control, but if it transforms into rumination, it reduces exactly what vacations should facilitate: emotional recovery and psychological rest," Calle explained.
This form of anxiety is recognized because anticipation occupies an excessive space. A clear indicator is stopping taking advantage of the last free days because the mind persistently returns to work. It is often expressed through intrusive thoughts about what is pending, the need to check email, insomnia or early awakenings, muscle tension, chest tightness, digestive discomfort, or increased irritability.
It is also reflected in the way of acting. There are people who mentally redo the return over and over again, advance tasks unnecessarily, or avoid talking about the return because it generates unease. The issue is to differentiate whether that anticipation serves to organize and brings calm or, on the contrary, alters the mood, interferes with rest, and generates a sense of danger before there is a specific work demand.
"The problem intensifies when the holidays have not allowed for a real disconnection. Checking email "just for a moment" or responding to messages outside of hours keeps the link with the self-imposed obligation active. The person does not fully enter rest mode and also does not feel prepared to return," adds Calle.
Separate facts from hypotheses to reduce uncertainty
In this scenario, the psychologist specialists from Sanitas propose addressing the situation as a "psychological re-entry," that is, a brief transition that does not involve working during holidays, but rather reducing uncertainty without invading rest time.
Among the guidelines, they recommend distinguishing between what is a fact and what are assumptions. Writing down what is known for sure about the return, what is being imagined, and what would be the first logical action upon returning helps to decrease the feeling of generalized threat.
They also advise against using email checking as a strategy to calm down. Repeatedly checking messages feeds anxiety, as it introduces new demands without real capacity for response. If it is essential to look at something, it is advisable to do so within a specific time frame and with a defined objective, and only when it is a real urgency.
Another recommendation is to protect the first phase of rejoining. Whenever possible, the start of the day should be dedicated to organizing priorities and separating the urgent from the simply accumulated. Resuming activity with back-to-back meetings from the first minute increases the feeling of saturation.
It is also suggested to regulate the body before attempting to discuss thoughts. Diaphragmatic breathing, progressive muscle relaxation, a calm walk, or gentle stretching help to reduce physiological activation. If the body remains in alert mode, reasoning about work becomes less effective.
Finally, it is considered useful to talk with the team about real priorities. Clarifying what needs immediate response and what can wait decreases ambiguity, one of the factors that most fuels anticipatory anxiety.
"From psychiatry, it is advisable to distinguish an adaptive reaction from a condition that requires clinical assessment. If anxiety prevents sleeping for several days, anxiety crises appear, intense avoidance of work, consumption of alcohol or drugs to cope with the return, or discomfort persists beyond the first weeks, it is advisable to consult a professional, whether in person or through video consultation," said Soraya Bajat, head of the Mental Health service at the Sanitas La Zarzuela University Hospital.
"The treatment does not involve self-medicating, but rather assessing the origin, intensity, and functional impact," concluded the head of the Mental Health service at the Sanitas La Zarzuela University Hospital.