By Kelly Carrington.
It is that time of year again. We are all clawing on to the last days of the warm weather, or sheltering from the downpours. And, no doubt, you have probably all embraced getting back to some kind of normality, be that work, big school, or simply returning to any routine. However, if you are anything like me, anxiety and re-entry stress teams up to cause all kinds of trouble, giving you the impression that the out-of-office was never on in the first place.
There’s a Name for That
Back to work or school anxiety is a bona fide psychological phenomenon with its own title – ‘re-entry syndrome’ (or some like to call it re-entry stress). (1) (2)
Re-entry stress sounds like you were part of an Apollo Mission, re-entering the Earth’s atmosphere. It is likely that this term has been around since modern civilisation was developed. Maybe even longer. Those who spent long periods away from the hustle and bustle of busier times and environments, due to hunting, sheltering from extreme weather and so on, probably found their levels of stress rising at the thought of getting back to their former lives, tribes, or settlements.
However, that does not mean that when you are taking a break, life is all carefree. Just like the everyday, holidays can be filled with stressy to-do lists. Meaning that you are never quite able to fully let loose and relax. Everyday anxiety gains momentum, and joins re-entry stress, to create the worst levels of fear. Fear of not being ready, not good enough, deskilled, or having to work hard to prove your worth to get back up to the accepted level.
It is worth reminding yourself that whilst all of these concerns are valid, you have no proof either way to support or refute these worries. Plus, you are still the person they employed, or classmate they love working with. Having a break has given you that much needed time to have a breather. Making you refreshed and ready for action.
Give Yourself a Break
I have pulled together some helpful suggestions, which might help with re-entry syndrome, however long you have been off, and are trying to get back in the zone at work, school or home.
● Keep your to-do list updated. That way you can deal with urgent tasks first.
● Talk through any concerns your child might have about being back at school. Reassure them, and they are not alone with their worries.
● Practice self-care, microbursts of fun things, timeouts to help pepper the day with work.
● Go easy on yourself, you can only do what you can do, the rest can wait until tomorrow.
It’s in the Bag
You’ve done it! As you entered the building or environment for the first time since the break, you ‘broke the back’ of re-entry stress. This should get easier each time you do it. It is a form of exposure therapy. It helps the brain positively associate your surroundings and experiences. Psychologists call this ‘classical conditioning.’ (3.)
After a few weeks, if you are still struggling with low mood at work then it might be time to seek professional help, be that employment or health advice. See references (4) and (5) for links to helpful resources.
No Reprieve?
Re-entry syndrome is quite common for all, especially as we are the Covid generation, with many lockdowns and periods of isolation. But what is one to do when you are anxious all of the time? Worrying about being at work, off work, planning to leave work for the holiday, and start back again?
Take the first day of the summer holidays, for instance, most people are kicking back, and staying in their pjs until midday. Not me, I bought the school uniforms and PE kits online, and collected them the next day. Now that is forward planning. Smug old me was prepared. But was I ever relaxed at any point over my supposed time-out?
High Achievers Anxiety…
It would appear that my anxiety is classed as ‘High Functioning Anxiety.’ On the exterior, got it all together, high flying, organised and loving life. Internally, anxious, stressed, obsessive and has plenty of negative thoughts. Oh, and controlling with strict routines and habits… Bingo! (6.)
Sometimes my over-enthusiastic penchant for organised living hampers my ability to take enjoyment out of what is currently happening in life. I am a self-confessed fun-sponge.
I do wish that I was able to throw caution to the wind, and ‘fly by the seat of my pants’ a little.
Why do anxious souls like me appear to love routine, yet fear it also? The science behind anxiety and routine points to a need for predictability and comfort. Routine makes you grounded which is good for your mental health. (7.)
The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision (DSM-5-TR) does not recognise high-functioning anxiety as a clinical disorder, which makes it hard to get treatment. Not least because high functioning achievers give off the impression that they are at the top of their game, lives under control.
Unfortunately the anxiety and stress will build up inside and will show itself eventually. Anxiety can be managed, often it is about owning up that the perfect exterior is not indicative of how you are feeling inside.
Again, it is important to note, it might be worth contacting your GP if:
● Your anxiety symptoms are causing you much distress
● Self-esteem is low, and your relationships are affected
● Alcohol or drugs are being used to ease your symptoms
● Other mental illnesses, like depression have developed.
I found it was really helpful to write a list, how organised of me, of the things I was missing out on, or how my over organised-self was possibly hampering the opportunities to have fun. This enabled me to triage my to-do lists and exacting standards. Could I let nature take its course, relax a bit? Let someone else be in the driving seat?
So, with all this in mind, I wish you well with the new term. May your new shiny shoes stay shiny. Remember, re-entry stress is common. You are not alone. Try to take a breather, and not go full speed ahead too quickly. High functioning anxiety folk like me, you need to be kind to yourself too. In both cases, if a low mood continues with no improvement after two weeks, reach out.
Short Bio
Kelly has been an anxious soul since birth, probably even in the womb. In her day job she is a children’s mental health support worker. But in her spare time, squeezed in between being a mum, wife and dog-mum, she is also a mental health blogger.
Check out GAWD (Generalised Anxiety and Worry Diaries) to hear more from Kelly, where she mixes personal stories along with a teeny bit of science to help us make sense of all this mental health stuff!
References
Systematic review of qualitative evaluations of reentry programs addressing problematic drug use and mental health disorders amongst people transitioning from prison to communities
https://healthandjusticejournal.biomedcentral.com/articles/10.1186/s40352-018-0063-8
Return Syndrome: advice on managing the fear of returning to work
https://stimulus-global.com/stress-return-to-work/#:~:text=This%20experience%20is%20called%20re,it%20work%20or%20simply%20family.- Classical Conditioning
https://www.ncbi.nlm.nih.gov/books/NBK470326/
Citizens Advice
https://www.citizensadvice.org.uk/work/
No Panic Resources
https://nopanic.org.uk/resources/
What is high-functioning anxiety, and do I have it?
https://www.health.qld.gov.au/newsroom/features/what-is-high-functioning-anxiety-and-do-i-have-it#:~:text=Someone%20with%20high%2Dfunctioning%20anxiety,with%20strict%20routines%20and%20habits
Coping resources mediate the prospective associations between disrupted daily routines and persistent psychiatric symptoms: A population-based cohort study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9127352/
- Return Syndrome: advice on managing the fear of returning to work
Return Syndrome: advice on managing the fear of returning to work
- Classical Conditioning
- Citizens Advice
- No Panic Resources
Resources
- What is high-functioning anxiety, and do I have it?
- Coping resources mediate the prospective associations between disrupted daily routines and persistent psychiatric symptoms: A population-based cohort study
Short Bio
Kelly has been an anxious soul since birth, probably even in the womb. In her day job she is a children’s mental health support worker. But in her spare time, squeezed in between being a mum, wife and dog-mum she is also a mental health blogger.
Check out GAWD (Generalised Anxiety and Worry Diaries) to hear more from Kelly, where she mixes personal stories along with a teeny bit of science to help us make sense of all this mental health stuff!
