With the end of summer and the arrival of autumn, many people face the challenge of readjusting to work routines. This transition can be stressful, often leading to anxiety and even panic attacks. At the core of these reactions is the psycho-physiological process of adapting to the new environment – known as adaptation syndrome.
Causes of anxiety when returning to work after summer
The shift from summer vacation to a strict and often intense work schedule puts significant stress on the body. This stress activates the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s stress responses. Dysregulation of the HPA axis, triggered by the abrupt change in lifestyle, can lead to chronic anxiety.
Another cause of post-vacation anxiety is the confrontation with reality. After a period of relaxation, returning to work requires facing accumulated tasks and responsibilities. This shift often leads to ruminative thinking—obsessive contemplation of upcoming challenges and potential failures. Additionally, resuming social interactions in the workplace can trigger culturally induced anxiety, linked to expectations of high productivity and professional success.
Symptoms of anxiety and panic attacks
Anxiety manifests both mentally and physically. Amygdala hyperactivity—the excessive activity of the amygdala, which processes emotions like fear—is a key mechanism leading to heightened sensitivity to stressful situations. Symptoms include:
- Physical Symptoms: Difficulty breathing, rapid heartbeat, sweating, trembling.
- Mental Symptoms: Persistent anxious thoughts, fear of failure, trouble concentrating.
- Behavioral Symptoms: Avoidance of certain situations, changes in appetite or sleep patterns.
Panic attacks, often caused by chronic hyperarousal—a state of constant alertness and anticipation of threat—are linked to sudden and intense anxiety.
Self-help techniques for anxiety and panic attacks
- Breathing Exercises
Deep breathing techniques are one of the most effective ways to calm the nervous system.
Lie or sit in a comfortable and quiet environment. Start by inhaling slowly through your nose, counting to four. Feel the air fill your lungs and expand your diaphragm. Hold your breath for another four seconds to allow the body to absorb oxygen.
Then exhale slowly through your mouth for six seconds, imagining the tension leaving your body with each breath. Repeat the cycle until you feel a significant reduction in tension.
Meditation
Meditation helps develop mindfulness and focus on the present moment without judgment or distraction. Start with 5-10 minutes of meditation daily.
Find a quiet place, sit comfortably, and close your eyes. Direct your attention to your breathing—how the air enters and exits your body. If your mind wanders, gently bring it back to your breath. This practice cultivates inner peace and reduces stress while improving your ability to respond calmly to stressful situations.
Physical Activity
Physical activity is a key element in managing anxiety and panic attacks. Yoga and stretching exercises not only improve flexibility and circulation but also help release endorphins—hormones of happiness that naturally reduce stress.
Start your day with 10-15 minutes of light yoga or stretching. Focus on your breathing and the sensation of muscle stretching, which helps release tension and improve your overall mood.
Establish a Routine
Create a clear structure for each day—this significantly reduces feelings of chaos and uncertainty, which are often a source of anxiety and a precursor to panic attacks.
Start your day by planning tasks and setting priorities. Divide your time between work, rest, and personal interests. Set clear and achievable goals for the day and week. Include time for relaxation and leisure, which will help you maintain balance and avoid burnout.
Reduce Sugar and Caffeine Intake
Caffeine and sugar can significantly increase stress and anxiety levels. Consuming coffee, energy drinks, and sugary foods can lead to nervousness, irritability, and sleep problems.
Try to reduce or completely eliminate these stimulants from your diet. Instead, incorporate herbal teas, such as chamomile or mint, which have a calming effect on the nervous system and promote relaxation.
Healthy Sleep
Quality sleep is essential for emotional and physical health. Lack of sleep can significantly increase anxiety levels and the likelihood of panic attacks.
Try to establish a regular sleep schedule, going to bed and waking up at the same time every day, even on weekends. Be sure to allow enough time for sleep!
Avoid using electronic devices (phones, computers, TV) at least an hour before bed. Create a relaxing evening routine, which may include reading a book, a warm bath, or meditation, to prepare your body and mind for a peaceful sleep.
Maintain Social Connections
Plan time with friends and family. Social support is a key factor in coping with stress, anxiety, and panic attacks.
Regular contact with loved ones can help you feel more connected and supported. Sharing your thoughts and feelings with trusted people can significantly reduce feelings of isolation and help you overcome psychological difficulties more easily.
Professional techniques for coping with anxiety and panic attacks when returning to work
Managing anxiety requires a complex approach that includes various psychological techniques and strategies, such as:
- Cognitive Behavioral Therapy (CBT): This therapy is particularly effective for working with anxious thoughts. It focuses on identifying and changing negative thought patterns that lead to anxiety.
- Positive Psychotherapy: An approach that focuses on the individual’s strengths and their potential for self-development. This therapy encourages patients to view their experiences through the lens of positive emotions and resources.
- Art Therapy: This therapy uses creative processes like drawing, sculpting, writing, or other forms of art to help individuals express and process their emotions. It is especially useful for dealing with anxiety, as it offers a non-verbal way to express complex and often unclear feelings.
- Hypnosis and Hypnotherapy: Hypnosis and hypnotherapy are effective techniques used by psychotherapists to address various psychological challenges, including anxiety and panic attacks. These methods involve inducing a state of deep relaxation and focused attention, allowing access to the subconscious and working with deeply ingrained thought patterns.
Anxiety and panic attacks that may arise when adapting to a work routine after summer are common, but with the right approach, they can be successfully managed. It is important to recognize that you are not alone in this struggle and that there are ways to cope with anxiety while taking advantage of available support resources.
If you feel you need professional help or want to deepen your self-understanding, book an online consultation with me, Violeta Al Samara. I will help you find your path to peace and inner balance.
For additional support and inspiration, you can also explore my book, Embrace Yourself: Simple Practices for Self-Respect, Love, and Confidence. It offers valuable insights into personal development and emotional well-being.
