A psychologist gave advice on how to return to work after vacation without stress.

      29 August 2025 09:47

      [102]

      Society

      Returning from vacation often feels like waking up from a wonderful dream: a lot of emails, a list of tasks and the sensation that the rest was only an illusion. Attempts to quickly get back into the work rhythm can lead to stress and emotional burnout by the end of the first week.

      Clinical psychologist Valeria Amelina-Prilepskaya, in an interview for the TV channel "360", recommended starting preparations for returning to work in advance and gradually.

      For example, change your daily routine gradually: shift your wake-up time and bedtime by 15–20 minutes per day. It is important to create a comfortable atmosphere before sleep: put away gadgets, take a warm bath, play relaxing music, and air out the room.

      Take the season into account: in autumn, when daylight hours shorten and the body experiences a vitamin deficiency, it is important to take care of your health. Have tests done, identify any vitamin deficiencies and correct them. Also, walk outdoors more often: this improves mood and raises serotonin levels.

      To cope with reluctance to work, the psychologist advises trying to focus on the positive aspects of your activity. For example, think about the opportunities your job offers: development, travel, the ability to help loved ones. Create a motivation system and reward yourself for completed tasks — it can be something simple but pleasant: a chocolate bar, watching a film, or a trip out of town.

      For a gradual adaptation to the work routine, arrive at work early: this helps you settle in and prepare; review and sort your mail; concentrate on tasks: break them down into small steps.

      Try the interval technique known as "Pomodoro": work on one task for no more than 25 minutes, then take a five-minute break. After four such cycles, take a longer break for lunch or a walk.

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