Feeling the heat warm your body and having the long-awaited summer holiday bring freedom and variety to your days is wonderful. You have the time and possibility for spontaneous activities and inspiring things that you cannot seem to fit in your daily life otherwise. Having no schedule and doing what you want is good for us and important for recovery. However, in terms of your resources, it is also important to have a rhythm, boundaries and regularity that support your wellbeing. At the very least, the luckiest ones will start to miss their routines at the end of the holiday. Lacking structures in your daily life does not usually increase your wellbeing or coping in the long term, which can make it feel particularly tough to go back to work. However, remembering a few important things may help.
Sufficient sleep is the foundation of everything
If you sleep too little or at the wrong time, you will feel tired and lack energy. How do you know if you are sleeping enough? Even though many of us measure their sleep and recovery with the help of a smart watch or some other smart device, it is good to listen to your body as well. If you feel well-rested and energised in the morning, you have probably slept enough, and it will feel easier to start the day with an optimistic attitude. On the other hand, you might feel sluggish and struggle to start your day if the quality of your sleep is weak even if you have slept long enough.
You can improve the amount and quality of your sleep with small practical acts. It will be easier to go back to work if you start moving your inner clock towards your regular rhythm already before your holiday is over. By waking up approximately 15 minutes earlier each day can help you get used to your routine. The foundation of sleep is created during the day. This means that, in terms of returning to work and having restorative sleep, the quality of your first days back at work matter. Planning your work at a suitable pace and telling your coworkers about your holiday are good ways to transition back to your routine. Keep the length of your work day moderate and take breaks, which will help you cope, focus and sleep peacefully. In addition to having a regular sleep rhythm, eating balanced meals regularly and exercising improve the quality of your sleep. In general, anything that promotes your wellbeing will also enhance your sleep. And remember: the occasional sleepless night is not a disaster – it is just a part of normal life.
Be aware of habits weakening your wellbeing becoming routine
Holiday is often related to a wonderful feeling of freedom and pleasures. A cold beer after a sauna, a glass of bubbly to celebrate and some wine with your meal. The amount of alcohol you consume might increase unnoticed even if the consumption is seemingly moderate. Your eating rhythm might also become irregular during the holiday, and you might not be thinking about the quality and amount of food in terms of your wellbeing. When you are on holiday, it is easy to forget what is good for you. The drawbacks of unlimited pleasures may surpass the momentary good feeling they bring.
It is important to have an awareness of habits that weaken your wellbeing and realise when they are becoming too commonplace, particularly after a holiday. It is known that the continued use of alcohol impacts, among other things, sleep, recovery, relationships and weight management. It may also cause anxiety and feelings of depression. If you have too much stress in your life or you are in a challenging life situation, it is good to remember that alcohol reinforces existing feelings. You should take it seriously if you have a bad conscience, make excuses to yourself about the use of alcohol or receive remarks from your loved ones. Think about whether you are able to make a change by yourself or if you need help from a professional. This way, your health and wellbeing will not suffer, and it will be easier to return to work after your holiday. A good general rule is that doing just about anything occasionally is rarely a bad thing, but be mindful of not letting a nice exception become a rule that is a strain on your wellbeing.
Good daily tools: grace and choosing your point of view
Would it be possible to incorporate some of the relaxedness from your holiday into your work? This would help your thoughts flow without forcing them, and you could view yourself and your achievements in a kinder way. You do not have to complete everything immediately, and you cannot succeed in everything. Moderation and grace are also important in terms of the efficiency and length of your working days. An accepting attitude towards yourself increases wellbeing and, therefore, productivity. Being self-compassionate is known to release stress and increase creativity, which you also need at work.
It is possible to practise being graceful and self-compassionate. Remember that no one is born an expert – small changes are essential. Merely thinking “I am enough” more often and reminding yourself of it can be healing instead of continuing to think that you do not have the energy, capacity, time or skills. You can replace an energy-straining thought with a more constructive one. The practice starts by being aware of your inner voice and changing your perspective through daily training.
If you feel anxious about going back to work, it might help if you remind yourself of the positive aspects of work, such as your coworkers, the community and meaningful tasks. A rhythm that supports your wellbeing and hobbies will also help. However, if the situation feels too heavy and you cannot make yourself feel better, you do not have to deal with it on your own. Bring it up with your supervisor or occupational healthcare.
We take care of your mind
Work ability consists primarily of a person’s own idea of their capabilities. The mind has a powerful impact on this. As our occupational health client, you can turn to your appointed occupational health nurse with all of your questions related to work ability.
If your organisation has purchased the Worry in Mind mental health service, do not hesitate to contact the helpline with a low threshold. The Worry in Mind line is open on weekdays from 8 a.m. to 6 p.m. It is also possible to use the Worry in Mind mental health line and Pihlajalinna’s other mental health services as a private customer if the service is not part of your occupational health agreement.
You can check the mental health services that are part of your occupational health agreement from your client organisation’s action plan.
Specialists:
Veera Lange, Expert CBT-I Insomnia Therapist (SUS), Pihlajalinna Mental Health Services
Sanna Nylund, Psychiatric Nurse, Brief Therapy Nurse, Pihlajalinna Mental Health Services
Pihla Ylioinas, Specialist in Occupational Health, Pihlajalinna Oulu