8 tips for a successful first day at the office

We give you the keys to face the post-holiday return to work with enthusiasm, energy and vitality.

The transition between the absolute freedom of holidays and the stressful and frenetic pace of the office is not always easy. To minimise the impact and facilitate the adaptation process between two very different worlds, Amalia Rubio and Bruno Ribeiro, heads of the Energetic Health and Cognitive Development and Brain Stimulation units at SHA Wellness Clinic, share the top tips for avoiding the effects of what is popularly known as post-holiday syndrome.

1. Have a positive attitude

The holidays are over. Stop thinking about the past, focus on the present and be grateful for having been able to enjoy a few days off and for having a job.

2. Get back to eating a healthy and balanced diet

No more summer excesses: fried foods, ice cream, sugary drinks, alcohol… A diet based on seasonal fruits and vegetables, whole grains, legumes, seaweed, seeds and nuts will help you reach your optimal state of physical, mental, emotional and spiritual health.

3. Get back into an exercise routine

When we exercise, the body releases substances, such as dopamine, serotonin and endorphins, which improve brain function, cognitive skills and mood and reduce stress. Exercise also accelerates weight loss and promotes restful sleep.

4. Make a gradual transition

Don’t push your holiday until the last second. Instead, try to return home a couple of days before your holiday is over. This way, you will be able to gradually get into the right frame of mind, organise your routines and adjust your schedule to your work responsibilities. Also, if you return to the office on a weekday instead of a Monday, you’ll reduce your workload during the first few days back.

5. Get back to a good sleep schedule

On holidays, we go to bed and get up later than usual and take more naps. Post-holiday, then, it’s essential to gradually adjust your sleep patterns to your work schedule. That way, when the alarm clock goes off on the first day of work, you will be rested and energised, ready to face any challenge that comes your way.

6. Prioritise tasks

You get to the office, turn on your computer, open your inbox and find hundreds of unread emails. To keep from getting overwhelmed, stressed or swamped by the work that’s piled up during your holidays, learn to prioritise what is really urgent and leave the rest for later.

7. Use mindfulness to beat stress

Practising disciplines that help you focus on the present moment and channel all your attention on the here and now, such as yoga, meditation or pranayama breathing, facilitates the transition between the holiday break and the demands of work and improves both stress control and management.

8. Make time for leisure

During the first few days, try not to go straight home when you leave the office. Meet your family, friends and work colleagues for a drink and catch up, go for a walk in the park, go to the cinema, go for a run; in short, do any activity that you enjoy and that makes you feel good.