{"id":29272,"date":"2022-04-11T19:38:18","date_gmt":"2022-04-11T23:38:18","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=29272"},"modified":"2022-04-11T19:38:46","modified_gmt":"2022-04-11T23:38:46","slug":"back-in-the-office-health-tips","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/back-in-the-office-health-tips\/","title":{"rendered":"8 Tips For Making A Healthy Transition Back To Office Life"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">After more than two years of many people working from home, companies have begun the inevitable move of bringing employees back to the office, a shift referred to in the press as \u201cthe great return.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How workers feel about this change, though, is a little unclear. While a 2021 <\/span><a href=\"https:\/\/futureforum.com\/wp-content\/uploads\/2021\/10\/Future-Forum-Pulse-Report-October-2021.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Future Forum<\/span><\/a><span style=\"font-weight: 400;\"> survey of more than 10,000 found that nearly 75 percent wanted to return to the office three to five days a week, other research, including one recent<\/span> <a href=\"https:\/\/www.pewresearch.org\/social-trends\/2022\/02\/16\/covid-19-pandemic-continues-to-reshape-work-in-america\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Pew survey<\/span><\/a><span style=\"font-weight: 400;\">, suggests that as many as 78 percent would like to continue their work-from-home lifestyles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of your personal position on \u201cthe great return\u201d (and what your return will look like), one thing is for sure: It <\/span><i><span style=\"font-weight: 400;\">will<\/span><\/i><span style=\"font-weight: 400;\"> be a significant transition that brings on all sorts of feelings. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSome people are eager to return back to the office and miss the social aspects and structure of it, while others are more anxious and worried about the transition,\u201d explains psychologist<\/span> <a href=\"https:\/\/www.psychologytoday.com\/us\/therapists\/emily-guarnotta-merrick-ny\/285517\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Emily Guarnotta<\/span><\/a><span style=\"font-weight: 400;\">, Psy.D., blogger at <\/span><a href=\"http:\/\/www.themindfulmommy.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Mindful Mommy<\/span><\/a><span style=\"font-weight: 400;\">. \u201cAfter two years, many people have adjusted to the \u2018new normal\u2019 and now must establish a completely new routine.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, there are plenty of reasons why one might feel hesitant or anxious about returning back to the office. \u201cFor some people, returning back to the office brings on many additional physical demands, including having to commute again, manage childcare, and plan for extra time to get ready in the morning,\u201d Guarnotta says. \u201cReturning to the office is also emotionally stressful for some people, as it brings with it social contact that\u2019s been significantly minimized in two years of a pandemic.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This shake-up in routine can also lead to a slew of health changes. While working from home may have afforded you the opportunity to settle into a consistent exercise and cooking routine, limitations brought on by your commute, time spent in the office, or other added responsibilities outside the home may threaten your consistency (and stress levels).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you adjust, we reached out to experts to get their best tips for staying healthy and on track with your goals as you return to the office.<\/span><\/p>\n<h2><b>1. Start the transition at least one week before Returning<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Adjusting back to your office-life routine can take time, which is why Guarnotta recommends not waiting until the last minute to start the process. In fact, she suggests giving yourself a minimum of a week to settle back into your routine. \u201cThis includes going to bed and waking up at the new time, wearing professional clothing from the comfort of your home so you get used to the feel, and taking your lunch and coffee breaks at the time you will when you\u2019re back in the office,\u201d she says. \u201cThis will help you gradually transition back.\u201d<\/span><\/p>\n<h2><b>2. Build up office time gradually<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If your employer allows, explore going back into the office just a couple of days a week rather than diving right back into a full five days a week, suggests naturopathic doctor and clinical nutritionist<\/span><a href=\"https:\/\/www.doctordavidfriedman.com\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">David Friedman<\/span><\/a><span style=\"font-weight: 400;\">, N.D., D.C. \u201cThis can help reduce the stress from a sudden environmental shift,\u201d he says.\u00a0<\/span><\/p>\n<h2><b>3. Create a Positive morning routine\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Prioritizing some <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/acts-of-self-care-five-minutes\/\" target=\"_blank\" rel=\"noopener\">small act of self-care<\/a> in your morning routine can go a long way in setting a positive tone for days back in the office. \u201cWhether it\u2019s simply sipping your morning coffee while journaling some thoughts, enjoying a morning tea after a workout, or stretching in bed before putting on your favorite uplifting podcast or music to get ready for the day, it can help set your day on the right trajectory,\u201d says Chicago-based corporate wellness trainer and yoga instructor Stephanie Mansour.\u00a0<\/span><\/p>\n<h2><b>4. Resist the temptation to work through lunch<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">When working from home, you may feel more able to step away from your desk for lunch than when you\u2019re in the office and have colleagues calling your name or a manager who sits nearby. Still, it\u2019s important to schedule time during days in the office to eat lunch in an environment where you won\u2019t be interrupted, such as your work kitchen. \u201cTaking time to eat lunch is critical for your mental health and your digestion,\u201d says functional nutritional therapy practitioner<\/span> <a href=\"https:\/\/www.tansyrodgers.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Tansy Rodgers<\/span><\/a><span style=\"font-weight: 400;\">, F.N.T.P. Answering stress-inducing emails while trying to scarf down a meal is a recipe for poor productivity, indigestion, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/culprits-behind-brain-fog\/\" target=\"_blank\" rel=\"noopener\">brain fog<\/a>, and more.<\/span><\/p>\n<h2><b>5. Pack a well-balanced lunch <\/b><b><i>and<\/i><\/b><b> a few snacks\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If being at the office means being surrounded by restaurants and fast-food joints, Rodgers suggests packing a well-balanced lunch of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a>, healthy fats, veggies, and complex carbs to keep your nutrition solid and your blood sugar levels stable. \u201cWhen your blood sugar drops, your energy, focus, clarity, and mood drop, as well,\u201d she notes. (Here are a handful of <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">lunches nutritionists pack for busy days<\/span><\/a><span style=\"font-weight: 400;\">, if you need inspiration.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another smart move: Stock your desk drawers with <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/high-protein-snacks\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">healthy snacks<\/span><\/a><span style=\"font-weight: 400;\"> (think <a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/foods\/nuts-trail-mix\" target=\"_blank\" rel=\"noopener\">nuts<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/foods\/snacks\" target=\"_blank\" rel=\"noopener\">jerky<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/drinks-snacks\/protein-bars\" target=\"_blank\" rel=\"noopener\">protein bars<\/a>) so you\u2019re not tempted by the vending machine when hunger strikes.<\/span><\/p>\n<h2><b>6. Bring WFH Wins Back To The office with you<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you developed certain routines at home that really worked for you (such as<\/span> <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/intermittent-fasting-benefits\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> in the morning or taking a walk break at a certain time of the day), try to maintain these habits as you transition back into office life, suggests<\/span> <a href=\"https:\/\/www.healthybylianna.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Lianna Neilsen<\/span><\/a><span style=\"font-weight: 400;\">, a London-based certified integrative nutrition and health coach. Take inventory of what you liked most about your WFH approach and see if there\u2019s a way to make the wins work back in the office.<\/span><\/p>\n<h2><b>7. List out the benefits of returning to the office<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re feeling negative about returning to the office, Guarnotta suggests trying to identify whatever positives you can about the change. \u201cSome positives may include more opportunities to socialize, less time spent on technology thanks to in-person meetings, and a greater sense of structure and routine,\u201d she says. \u201cReflecting on the positives can help you cope with negative feelings that may arise in the beginning.\u201d<\/span><\/p>\n<h2><b>8. Make happy hours once-in-a-while occasions<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">One thing you might miss about office life: happy hour. And while it\u2019s fun to socialize with colleagues outside of the cubicles, sipping back too many alcoholic beverages could crush your sleep and ultimately make transitioning back to working outside of your home more of a struggle. \u201cStick to one or two drinks and call it quits three hours before lights out,\u201d suggests Michael Breus, Ph.D., clinical psychologist, and author of <\/span><i><span style=\"font-weight: 400;\">The Sleep Doctor&#8217;s Diet Plan: Lose Weight Through Better Sleep<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>After more than two years of many people working from home, companies have begun the inevitable move of bringing employees back to the office, a shift referred to in the press as \u201cthe great return.\u201d How workers feel about this change, though, is a little unclear. While a 2021 The Future Forum survey of more<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/back-in-the-office-health-tips\/\">Read More <span class=\"screen-reader-text\">8 Tips For Making A Healthy Transition Back To Office Life<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":29275,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-29272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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