How to feel better about going back to work in 10 simple steps

Going back to work can be hard on your mental health. Here are some tactics to help get you through. Photo / Getty Images

For many, the Christmas break is drawing to an end and most of us are daunted by the prospect of heading back to the office.

Never fear, experts offer 10 easy steps to start the new year right and help kick the back to work blues, reports The Daily Mail.

Make sure you fit a few of these things into your daily life to keep yourself feeling good.

1. Find three good things to boast about

Yes, your trousers might be unusually tight, your bank balance is running on empty, you've got the back to work blues and no time off to look forward to for months.

But try focusing on what you have got to be grateful for rather than what you haven't.

Dr Martin Seligman, director of the Penn Positive Psychology and author of Authentic Happiness, says writing down three positive things that happen to you daily (and why they were positive) helps reduce that stress.

Try it from today.

There is evidence to show both the de-stressing effects of being grateful, especially if you make a concerted effort to document it.

2. Be kind

Simple acts of kindness and politeness can improve your mental health and even reduce physical pain according to research.

Check on elderly neighbours, give blood, donate to your local food bank, volunteer locally.

Give up a seat for someone, buy a stranger a coffee, help carry a pushchair up the stairs, start a fundraising event.

A 2006 study by the National Institutes of Health found when people gave to charity it activated the parts of the brain associated with pleasure, social connection and trust creating a kind of 'helper's high'.

3. Get the sleep you dream of

Sleep pattern all out of whack after the festivities?

Being sleep-deprived (generally taken to mean six hours or less a night) is linked to everything from weight gain to a weakened immune system.

It is also likely to make you grumpy and less productive. Avoid booze before bed, lay off the caffeine after 4pm, try to keep your bedtime and waking times largely consistent.

If you are having trouble nodding off, or staying asleep, try a bath before bed containing muscle-relaxing magnesium flakes 30 minutes before you turn in.

4. Slim down without denying yourself any food

On average, we put on around 2kg over the festive period and many of us start dieting immediately in a bid to lose it.

We also, sadly, tend to fail.

Jackie Wicks, creator and author of the Cheats & Eats Lifestyle Programme has spent years trying to understand why and concludes that we set ourselves up to fail by going on diets that are ultra-restrictive and then getting into a negative cycle of stressing and distressing over food.

Her solution?

A healthy, sustainable eating plan where no food is off the table; food is split simply into two basic groups: 'Cheats' (the foods you probably crave most) and 'Eats' (foods that will help you lose weight).

5. Swallow the sunshine vitamin

Flu season will be coming into full effect soon so aim to nurture your health as far as possible in a bid to avoid it and build your immunity generally.

GP and Medical Nutritionist Dr Sarah Brewer says: "Vitamin D is vital for immunity, as well as for healthy bones", adding "deficiency is one reason why some people experience frequent coughs, colds, respiratory infections and even asthma attacks at this time of year".

A lack of it is also linked to low mood and depression.

6. Go out for a bit

Getting yourself outdoors for a brisk walk for just 30 minutes is an effective way to help improve low mood, anxiety and mild to moderate depression. It should help you feel clearer-headed.

Exercise increases blood flow to the brain, releases endorphins and neurotransmitters like serotonin, known to enhance mood.

It should also help to shift your pavlova and wine belly.

Personal trainer Nicola Addison of EQVVS Training says: "Any exercise is helpful just as long as you do enough of it and enjoy it so you keep at it."

7. Have something to look forward to

Scrolling through images of gorgeous sunny locations will help remind you there is life beyond your desk.

In a bid to get us to forget the miserable associations of Blue Monday Dr Cliff Arnall has joined forces with Virgin Atlantic and Virgin Holidays for its 'Screw It, Let's Do It' campaign aimed at getting us to focus on creating new adventures.

Can't afford a holiday?

Book an event like a posh afternoon tea or a spa break – discounted ones are always available at the time of year on voucher sites like Grabone.

8. Have a word with yourself

There is no 'science' behind the whole idea of Blue Monday and it is entirely normal to feel a bit down about going back to work after the Christmas break.

As Psychologist Dr Megan Arroll points out: "If you continually tell yourself how horrible it is, chances are it will feel grim. Try and change your internal monologue about this time of year."

9. Eat the right foods to feel more energised

Feeling unusually tired?

"Tucking into foods with a low Glycemic Index (GI) – where the sugars are absorbed more slowly - will give you more sustained energy levels," says Rob Hobson Healthspan Head of Nutrition.

Low GI foods include whole grains like brown rice, wholemeal pasta and wholemeal bread; high fiber vegetables and nuts and healthy oils.

Proteins and fats also have very low GI.

10. Plan to end the year a bit richer

At this time of year, you're strapped for cash and probably got paid before Christmas making this feel like the longest month in the history of the known world.

But as long as you can lay your hands on one dollar you can help yourself out.

Start saving just one a day from today and you will have over 300 by the year's end to spend on whatever you want.