Returning to work after a long break often brings stress and a touch of resistance for many people. Psychologist Maria Pronina spoke with socialbites.ca about easing the transition and shared practical steps to regain a steady rhythm after the January holidays. Her insights shed light on how to move from vacation mode back to productive routines without burning out.
During time off, daily patterns—sleep, meals, and activity levels—tend to drift. People may slip into a more passive pace or swing to heightened activity, indulge in richer meals, and experience a wider range of emotions. Such shifts demand mental and physical resources, which makes the return to work a bigger adjustment than it might seem at first glance.
Pronina emphasized that tackling a sudden jump from one life cadence to an entirely different one invites a surge of stress. The body and mind crave gradual recalibration, not abrupt changes. That means letting the nervous system slowly reestablish balance rather than forcing it to sprint toward demanding tasks on day one, which can amplify strain and reduce performance.
The path back to routine, according to the psychologist, is to ease into the workweek rather than sprint toward the nearest peak of achievement. A calm reentry helps the brain reset, align with the work schedule, and rebuild cognitive sharpness. By giving the body time to reacclimate, a person can protect energy levels while restoring focus and efficiency for the days ahead.
Pronina suggests that the first three working days tend to be the toughest. A gentle boost in motivation can smooth the transition: wearing a preferred outfit, bringing a small thoughtful gift, or sharing light, amusing anecdotes with colleagues can infuse the workplace with a sense of joy carried over from holidays. The aim is to translate holiday cheer into weekday momentum, so the office atmosphere stays buoyant and productive.
Setting aside moments of rest is also essential. On the initial workday, a brief extra pause every hour—five to ten minutes—helps the mind reset and maintain concentration. Those little breaks can prevent fatigue from mounting and keep tasks from feeling overwhelming. When people protect their attention this way, they return to work with clearer thinking and steadier performance.
Regular physical activity remains a powerful ally in readjusting after a vacation. Exercise can refresh stamina, trigger the release of endorphins, and modestly curb cravings for sweets or overeating that sometimes accompany holidays. Beyond the mood lift, movement supports brain function, improves emotional balance, and sustains energy for demanding tasks, making it a practical centerpiece of a return-to-work plan.
In general, a balanced approach to reintegrating into work life helps mitigate stress. Paying attention to sleep patterns, meals, and breaks, while gradually expanding work commitments, creates a smoother transition. The overall goal is to harmonize the body’s internal clock with the external demands of the job, preserving productivity and well-being in the weeks after holiday breaks.
It’s worth noting that the idea of holidays as a restorative period resonates with many people. A common belief frames sea vacations or similar breaks as the ideal reset. Still, the most effective strategy combines restful unplugging with a thoughtful, paced return to routine. A steady, well-planned reentry can set the tone for months of successful, sustainable work life, even after the most extended holidays.