Combatting return-to-the-workplace anxiety
With the majority of Nova Scotians now double vaccinated, many of us will soon leave the comforts of our home offices and return to our workplaces. After such a prolonged period of social isolation and with the ongoing concerns about COVID-19 variants, you may be feeling varying levels of anxiety about returning to the workplace and embarking on yet another big change in your life.
If that rings true, you are not alone. Scientific American calls this phenomenon Cave Syndrome – when people are afraid to return to their former lives despite being fully vaccinated. If you’re feeling this way, it’s going to take time to adjust to your previous work routines and to be comfortable in more densely populated spaces. But there are some things you can do to ease the transition.
One way to reduce anxiety and build resilience is to add more movement into your workday. Guidelines developed by the Canadian Society for Exercise Physiology offer a road map for Canadian adults who want to move more during day. Although moderate to vigorous activity is good for you, frequent bouts of light physical activity throughout a 24-hour period can also have a big impact on our bodies and minds, which is what these guidelines recommend. Increasing light physical activity and reducing the time we spend being sedentary is proven to improve physical and mental health, boost productivity, increase energy and lower stress levels.
Essentially, every bit of movement counts! If you’re heading back to the office, here are a few ideas to help you move more during your workday:
If you live a reasonable distance from the office, try biking to work a few days a week. Cycling is a low-impact activity that you can do alone or with a colleague.
If you’re driving to work, make a conscious choice to park a little farther away from the entrance than you normally would.
If you are taking public transport, try getting off a few stops earlier and walking the rest of the way.
When you arrive at work, take the stairs instead of the elevator to your office, or get off the elevator a few floors early.
Use a desk with a sitting or standing option. The 24 Hour Movement Guidelines say that time spent standing has some of the same benefits of light physical activity, and it’s a great way to break up sedentary behaviour.
Instead of meeting in the boardroom, invite colleagues for walking meetings outside, especially when the weather is nice. Walking has innumerable benefits. Harvard Health says that walking can counteract the effect of weight-promoting genes, help tame a sweet tooth, reduce the risks of developing breast cancer, ease joint pain and boost immune function. The best part is that you’re getting fresh air and connecting with colleagues in a way that will make the transition back to office life a little easier.
The same goes for one-on-one meetings: take a walk or wheel together through the hallways or outside. If you’re up for it, you could organize a walking club, where you take a stroll as part of your lunch hour.
When you take breaks, remember to stretch your body. Sometimes a stretch and a deep breath is exactly what we need.
Take a walk or wheel together through the hallways or outside.
We hope these suggestions get you back to work with less stress and more confidence. But if you’re still working from home, the same concepts apply to you, too.
Not having a morning commute means you can make time for a light walk or some gentle stretching or yoga. You can also end your work hours with physical activity. This will energize you and remind you your workday is done. Going for a walk or meeting a neighbour or friend for a stroll after work is a great way to mark the end of your workday and encourage work-life balance, which is increasingly difficult when our home acts as our workplace, too.
What are your favourite ways to squeeze in movement during your workday? Let us know in the comments below.