Deep Breaths: How to Navigate the Work Autumn

The transition back to work after the summer holidays can be eased with mindful strategies, according to experts. Lina Ejlertsson, a public health scientist at Lund University, notes that the reduced demands and fewer obligations during vacation can make the return to the workplace feel abrupt. However, she advises carrying over positive elements from vacation into the autumn, such as maintaining morning walks or enjoying coffee in a relaxed setting. These 'golden moments' can help mitigate pre-work anxiety.

Ejlertsson and stress researcher Dan Hasson from Karolinska Institute emphasize the importance of continuous recovery throughout the workday. They recommend incorporating micro-breaks, such as taking deep breaths, short walks, or brief conversations with colleagues. Hasson explains that the brain can only maintain focused activity for about 1.5 hours before needing a rest, making these pauses crucial for well-being and productivity. Varying tasks to engage different parts of the brain can also enhance effectiveness.

Kontrasts are key to recovery, according to Ejlertsson. If the workday involves extensive screen time, evenings might be better spent away from screens. Similarly, spending time outdoors can be beneficial after a day indoors. Both experts stress that recovery strategies are personal; what works for one person may not work for another. Hasson advises against generalized advice, encouraging individuals to identify what truly energizes them, even if it means relaxing with Netflix occasionally.

While a mild "Sunday scaries" feeling before returning to work is normal, significant anxiety warrants reflection. Ejlertsson suggests exploring the root causes of this anxiety, such as excessive workload, job dissatisfaction, workplace conflicts, or a lack of control. Addressing these issues, if possible, can lead to a more sustainable work-life balance.

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Hjärnan orkar i normalfallet bara vara aktiv i ungefär 1,5 timmar innan den går in i ett viloläge.