Beat the backto-work blues...

Give yourself a break, go for a walk and share any worries with your boss

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 describe themselves as overworked and stressed.

As we get set to return to our jobs after Christmas, 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.

Morning routine

Many people fall back on a snooze button and have to rush. This will result in feeling tense, even for those working from home who don’t have the stress of a commute.

Taking even three minutes for yourself first thing is important to set up 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 easy, commit to it the night before and go to bed at a reasonable hour so you don’t need that extra snooze.

So what should it involve? Anything that works for you. It could be simply a few minutes to yourself with a tea or coffee. Stay in the moment rather than idly scrolling through your phone.

Keeping a journal also helps to get your worries out on the page.

Alternatively, a quick-stretching routine can help prepare your body and alleviate stiffness. Three minutes of meditation or breathing exercises can also help you cope with the day ahead. Try apps such as Headspace.

Take a break

It’s vital to take a lunch break, rather than worry about being seen to be slacking.

People who take a daily lunch break report higher job satisfaction, higher productivity and are more likely to recommend their workplace.

Alas, a survey reported that 56 per cent of workers never take a full lunch break.

Concentration uses energy, so taking short breaks will allow your brain to recharge, help you focus and 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 co-workers as it relieves stress.

If you are currently working from home, make a phone call or arrange a walk with a friend at

least one lunchtime each week.

Go green

Getting away from your workplace – whether that’s an office, supermarket or a desk in your spare room – 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. Studies have found being in nature helps concentration levels. A study from Bristol University found workers who exercised during lunch were 41 per cent more motivated and reported 21 per cent greater levels of concentration.

Moving your body also alleviates pain or stiffness associated with extended periods of standing or sitting in the same position.

Exposure to sunlight during the day also regulates sleep cycles for more settled nights. And we all fare 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 and unable to handle our work and risk dismissal or promotion prospects. But the alternative is that stress might result in burnout and other health consequences.

Keeping problems to yourself only makes matters worse. Stress is more common than ever and employers prefer to tackle issues early than deal with bigger problems later. If you can, sit down and work out what is causing excessive stress. Maybe your workload is too much for your given hours. If this is the case, your boss may be able to delegate some tasks elsewhere or get another colleague to help. Prepare what you want to say so you don’t get flustered and can get everything off your chest. Writing things down helps. Be honest about the impact your stress is having on you – people can only help if they have all the details. Before explaining your problems, begin the meeting by outlining what you like about your job. Your employers will then see you aren’t being negative.

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