Positive Psychology Supports a Better Work Life

For many of us, time off work can provide a much-needed break from the rush and responsibilities of everyday life. It offers a great opportunity to step away from work, relax, and recharge. However, returning from a holiday can sometimes feel surprisingly challenging. Getting back into routines and work schedules can take some adjustment, and it’s important to give yourself time to adapt. During the holiday, sleep patterns might have become irregular, making it difficult to adjust to early morning starts again. Additionally, it can be hard to find motivation for work tasks after a holiday, as holidays often mean relaxation and freedom, whereas work demands focus and responsibility. 

People have a natural tendency to resist change, and returning to work after a holiday is a significant transition that requires time and adjustment. Fortunately, positive psychology can offer methods to make the return to work smoother and even enjoyable. 

WHAT IS POSITIVE PSYCHOLOGY?

Positive psychology aims to understand what factors enhance the well-being of individuals and communities and to develop ways to utilise these factors in everyday life. Key figures in the field include Martin Seligman, Mihaly Csikszentmihalyi, Christopher Peterson, and Barbara Fredrickson, who have advanced our understanding of well-being and human flourishing. 

HOW CAN POSITIVE PSYCHOLOGY HELP WITH RETURNING TO WORK?

Gratitude: Practising gratitude is a fundamental principle of positive psychology. Write down things you are grateful for, both during your holiday and at work. This can help you see the positive aspects of both and alleviate any negative feelings about returning to work. 

Setting Goals: Clear and meaningful goals can increase motivation and help you focus your energy effectively. According to Martin Seligman’s PERMA model, accomplishments are a key part of well-being. Set realistic and small goals for your first days back at work and take pleasure in achieving them. 

Positive Thinking: Practise positive thinking and focus on what is going well. Think about what went smoothly today and where you made progress. Barbara Fredrickson’s “broaden-and-build” theory suggests that positive emotions broaden our thinking and action capabilities, helping us build lasting personal resources. 

Identify and Use Your Strengths: Recognise your own strengths and try to use them throughout the workday. Using your strengths enhances satisfaction and helps you feel competent and motivated. Positive psychology researchers Seligman and Christopher Peterson have developed the VIA Character Strengths classification, which can help you identify your own strengths. 

Find Enjoyable and Challenging Tasks: Psychologist Mihaly Csikszentmihalyi has suggested that one of the key elements of a happy life is experiencing flow—a state of deep focus and immersion where time seems to fly, and tasks feel effortless. Aim to find work tasks that challenge you just enough and allow you to experience flow. This increases both job satisfaction and productivity. 

Connect with Others: Good relationships and a sense of community at work enhance well-being. In Seligman’s PERMA model, meaningful relationships are a central part of well-being. Spend time interacting with your colleagues, share stories from your holiday, and suggest collaborative projects. This helps build a positive work environment. 

Reward Yourself: Reward yourself in small ways for your achievements or good performance as you return to work. This can boost your motivation and sense of well-being. For example, treat yourself to a coffee at your favourite café or set aside time for a relaxing hobby after work. 

Mindfulness: Practise mindfulness. Take short breaks during the workday to focus on your surroundings and your own body. You might sit quietly, close your eyes, and listen to the sounds around you, or feel the support of the chair against your body. Alternatively, fully focus on listening when speaking with a colleague. Mindfulness is known to reduce stress responses and enhance your ability to concentrate. You can also try online mindfulness exercises and find the techniques that work best for you. 

The principles of positive psychology can make returning to work a much more pleasant experience. By focusing on gratitude, setting goals, practising positive thinking, and using your strengths, you can create favourable conditions for success at work and boost your well-being. A well-planned transition back to routine can be an excellent opportunity for self-development and improving the quality of your work life in the long term. 

Author: Development Specialist Anne Burman, HY+

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