970x125
Manage your energy and mental load
Returning to work is not only about managing workload. It is also about managing energy.
Your usual pace may not feel realistic immediately. That does not mean it will never return. It may simply mean your capacity needs time to rebuild.
NICE guidance on mental wellbeing at work highlights the importance of creating supportive and inclusive working conditions, including manager support and clear communication. CIPD also notes that people are more likely to return safely and productively after long-term absence when they are well supported during their absence and on their return.
On a personal level, one simple way to reduce overload is to build small pauses into the day.
Not long breaks. Not anything complicated. Just short moments where your body and mind have a chance to settle.
Try this:
Pause for 60 seconds.
Place both feet on the floor.
Let your shoulders soften.
Take a gentle breath in through your nose.
Let the breath out slowly.
Ask yourself:
“What is the next useful step?”
Breathing exercises are one way to help with stress, using slow, gentle breathing without forcing the breath. This kind of pause will not remove every pressure, but it can interrupt the sense of rushing. It gives you a moment to respond rather than react.
You can also reduce mental load by planning in smaller blocks.
Instead of asking:
“How am I going to get through the whole week?”
Try asking:
“What needs my attention this morning?”
“What is the one thing I need to complete before lunch?”
“What can I park for later?”
“What do I need to clarify before I continue?”
These questions help make the return feel more manageable because they bring your attention back to what is realistic and immediate.7
