Returning to work is generally a very difficult phase to deal with. In fact, re-entry stress affects more or less everyone, albeit with different levels of intensity.
The reasons can be numerous; an in-depth analysis of the causes should consider: previous working status, length and quality of the break, basic and current psychological state , individual variables, etc.
So what can we do to counteract the onset or aggravation of general stress? First of all , intervene on the known and modifiable stressors ; moreover, seek greater general psychophysical well-being , which will allow us to face the return to work with more energy and vitality.
Let’s see how.
How To Achieve Greater Psycho-Physical Well-Being?
We have already anticipated it: to face the return to work “more energized than ever” it is essential to enjoy an optimal physical and psychological condition.
This is because mind and body are closely related, and any uncomfortable conditions of one axis tend to negatively affect the other.
For example, a state of unmotivated anxiety can cause non-negligible psychosomatic alterations (such as changes in bowel movement , cardiac activity and blood pressure , etc.), just as exhaustion due to an inadequate diet can significantly affect mood (irritability, asthenia , etc.).
Therefore, what are the fundamental interventions to ensure greater psycho-physical well-being?
- Balance the diet , making it healthier;
- Improve your level of physical activity .
We proceed step by step.
The Importance Of Diet
Diet is the source of all nutrients essential to health.
However , nutrition should not be limited to mere “survival”; on the contrary, it should ensure full physical and mental functionality.
To be balanced, the diet must provide:
- the necessary energy, in the form of carbohydrates and lipids ;
- essential macro-molecules, such as amino acids, fatty acids, etc.;
- vitamins and minerals , which are also essential;
- useful nutritional factors, such as fiber , antioxidants , etc.
A balanced diet is first of all varied, i.e. it does not exclude any food group, and is divided into a number of meals suited to the person’s lifestyle.
The Importance Of Breakfast
Breakfast often plays a very important role, especially if we consider that it just precedes starting work.
Eating a meal that is sufficiently energetic but at the same time light to digest , rich in fibre, minerals and vitamins , allows you to start the day with the right level of energy to support mental and physical activity.
Certain types of breakfast cereals , such as whole grains, meet all these requirements perfectly. Based on wheat , rice , barley etc., sometimes enriched with red fruits, seeds and chocolate , they can be combined with a portion of milk or yoghurt or a substitute vegetable drink, and with a piece of fruit.
These products also have the not negligible characteristic of being very pleasant on the palate , a decisive aspect for starting the day in a good mood.
If quantitatively well calibrated, breakfast allows – with the help of a modest snack – to arrive at lunch without feeling too hungry and, by the same mechanism, dinner will also be lighter. This benefits overall dietary management.
Breakfast With Kellogg’S Special K
At breakfast, then, it is essential to focus on the right foods. The Kellogg’s Special K line in flakes and bars is in fact designed to provide the right amount of nutrients for energy metabolism. With iron that helps physical strength, Vitamin D that strengthens the immune system and vitamin B12 that contributes to vitality, they are the ideal choice as part of a varied and balanced diet . To enrich the line also the Special K Protein flakes and bars , a source of proteins that contribute to the growth and maintenance of muscle mass.
The Importance Of Physical Activity
Physical activity allows you to have more psycho-physical energy.
For many, this statement may seem meaningless. Moving consumes calories , so in theory motor training should deprive us of energy, not increase it.
This is only true in the physiological, muscular and metabolic context. In reality, if well balanced from the point of view of the “training load”, regular exercise increases the body’s ability to adapt – very important especially in the most intense periods – as well as mental resilience – essential for supporting the stress of returning to Work.
Moreover: it optimizes physiological stimuli (such as sleep ), has a positive emotional and psychological effect (improves self- esteem and self-esteem, counteracts anxious and depressive symptoms, etc.), helps maintain health by promoting muscle fitness -joint, metabolic and cardio -respiratory, and participating in body weight control etc.
To conclude, if you are looking for the best way to face the return to work in the name of psycho-physical well-being, try to respect these small indications:
- Reduce sources of stress over which you have power: e.g. put off commitments that can be extended, etc.
- Increase the time dedicated to activities that instead reduce this phenomenon, even of a hobby nature;
- Pay more attention to the diet, making it healthy and balanced, starting with breakfast;
- Program and plan motor activity : this must be as varied as possible, but also suited to personal needs and preferences, and include both general physical exercise (such as cycling or climbing stairs) and actual training.
Be careful though! Getting too fixated on diet and training management can prove to be a double-edged sword; always finds the right compromise, without forgetting that this balance can change over time and require appropriate organizational “adjustments”.