How to beat the back-to-work blues...

Twenty years ago, the leading cause of absence at work was backache – now it’s stress, anxiety and depression. Since the pandemic began, 63 per cent of all long-term absences are due to stress.

Currently, 52 per cent of adults in the UK would describe themselves as overworked and stressed.

As we get set to return to our jobs after the festive break, psychologist Jenny Devonshire, founder of performance-focused workplace wellness portal Pause2perform (pause2perform.co), reveals the little changes that can make a big difference to our working lives in 2022.

Have a morning routine

Many people jump out of bed after too many rounds of the snooze button and then have to rush. This will result in feeling tense before you even begin work, even for those currently working from home who don’t have the stress of a commute.

Taking even three minutes for yourself first thing is important to set you up for the day. Our cortisol levels (the stress hormone) are highest first thing - it’s nature’s way of helping us get going.

But this also means that we are more likely to feel anxious or frantic at this time.

The best way to start a morning routine is to make it as easy to do as possible, commit to it the night before and aim to go to bed at a reasonable hour so that you don’t need that extra snooze.

So what should your routine involve? Anything that works for you. It could be simply sitting down to drink your tea or coffee while taking a few minutes of quiet time for yourself. Try to remain in the moment rather than idly scrolling through your phone or looking at social media. Keeping a journal in the morning can help to get all of your worries out on the page so you can either deal with them or realise they aren’t the issue they were.

Alternatively, a quick stretching routine can help get your body prepared for the day and alleviate morning stiffness. Three minutes of meditation or breathing exercises can also set you up to cope with the day ahead. Try apps such as Headspace if you haven’t done this before.

Take a break

It is important to normalise taking a lunch break, rather than worrying about being seen to be ‘slacking’.

People who take a lunch break every day report higher job satisfaction, increased productivity and are more likely to recommend their workplace to others. Unfortunately, a recent survey reported that 56 per cent of workers never take their full lunch break.

Concentration uses a great deal of energy, so taking short breaks will allow your brain to recharge, help you keep focused and ultimately make you more efficient. Anyone who has ever struggled with a problem, then found the solution when they turned to another task will understand this. If you can, sit down to eat with friends or co-workers. Socialising with colleagues at lunchtime has been shown to improve mood and leave people happier and less stressed.

If you are currently working from home, make a phone call or try to arrange a short walk with a local friend at least one lunchtime each week.

Go green

Getting away from your workplace – whether that’s an office, the tills at the supermarket or a desk in your spare bedroom – means you can switch off properly. Going for a walk is a great way to add exercise to your day, get some vitamin D to boost your immune system and help boost your serotonin levels, responsible for improving mood and reducing stress and anxiety.

If you can, go for a walk somewhere green as studies have found that being in nature can help your concentration levels.

A study from Bristol University found that workers who exercised during lunch were 41 per cent more motivated and reported 21 per cent greater levels of concentration.

Moving your body will also help alleviate any pain or stiffness associated with extended periods of standing or sitting in the same position.

Exposure to sunlight during the day will also help to regulate your sleep cycle for more settled nights.

And we all function better after we’ve slept well.

Speak out

The thought of speaking to someone more senior about stress can feel overwhelming.

It’s easy to worry that asking for help will make us look weak or as though we can’t handle our work and result in getting fired or not getting that next promotion. But the alternative is that prolonged stress might result in burnout and other negative health consequences.

Keeping problems to yourself will only make matters worse. Stress is more common than ever and most employers would honestly rather tackle issues early than deal with bigger problems later down the line.

If you can, sit down and work out what is causing the excessive stress. Maybe your workload is simply too much for the hours you’re supposed to work. If this is the case, your employer may be able to delegate some tasks elsewhere or allow another colleague to work with you on certain tasks.

Prepare what you want to say before the meeting so you don’t get flustered and can get everything off your chest. Writing things down also helps you to cover everything you need to and not miss vital points.

Be completely honest about the impact your stress is having on you – people can only help if they have all the details.

Before explaining the problems you are facing, begin the meeting by expressing what you like about your job. This way, they will be aware that you want to stay and don’t only see it as a negative environment.

‘‘

Going out for a walk will boost levels of serotonin and reduce your anxiety