Chess, sleep and 15 minutes on social media: St Petersburg University expert speaks about how to prepare for the new academic year
The beginning of September is often perceived as the start of a busy schedule — holidays and school vacations are coming to an end. Tatiana Veselova is Associate Professor at St Petersburg University and Chief External Expert on occupational medicine of the Health Committee of St Petersburg. She has told us what to do to make the transition to the new regime as painless as possible.
Do doctors have an understanding of how an average person feels at the end of August?
Yes, scholars at Radboud University in Nijmegen in the Netherlands have even carried out a study on this topic. They have found that performance, attentiveness and memory were at their peak on the eighth day of the holiday but fell sharply in the first days after returning to work. This is only the case when there is a sudden change from ’doing nothing’ to vigorous intellectual activity.
How to make the transition to work mode as painless and effective as possible?
It is advisable to prepare for this change of pace at least a week in advance. Gradually bring your wake-up time closer to a time that enables you to calmly get ready before the working day. It is helpful to remember the approximate time of your lunch break at work and return to your usual workday eating schedule.
In order to reduce the stress of the increased cognitive load in the first weeks after the holidays, it is advisable to include activities that involve thinking in your timetable in advance. For teachers, this could be reviewing lecture presentations and class handouts to keep them updated and up-to-date. I realise that among students my recommendation to refresh the material of the previous semester will not be implemented by more than 1%. But the recommendations to at least do crossword puzzles, play chess, and watch science programmes have a better chance of being followed.
Start the alarm clock again. To help you fall asleep faster, it is a good idea to ventilate the room before going to bed and listen to melodious music. You should not eat too much before going to bed, nor go to bed on an empty stomach. The last meal should be three hours before going to bed. And no alcohol as a sleeping pill! Chamomile, lime, valerian, thyme or mint with a spoonful of natural honey will do the trick. Walk for at least 30 minutes every day. The more exercise you get during the day, the better your sleep will be.
One should get out of bed immediately after the alarm, rather than sleep for another 10 or 15 minutes: this throws the rhythm back (sleep is known to have certain cycles) and one may end up less awake and refreshed after such an attempt to snatch some more rest than without it.
You will have to show willpower and character.
Yes, it is important to be persistent and consistent in normalising your schedule. It is best not to let your body relax at all and throughout the holidays continue to get up in the morning and go to bed in the evening at the same time as on weekdays.
Can you cut yourself some slack in the first few days of work or study, or should you dive right in?
In the first couple of weeks after returning to study or work, giving yourself a break is a must. The recommendation to give yourself 15 minutes to surf social media after waking up looks very appealing. The main thing is not to get carried away and ‘hang out’ for half a day.
It is very difficult not to get carried away, you can lose track of time.
From a purely technical point of view it looks like this: you should set the alarm clock 15 minutes earlier than usual to get out of bed and immediately set another alarm for the time of getting up. You will allow yourself to lie in bed doing something pleasant after waking up, so you will be more motivated to wake up and have a better chance of not oversleeping than if you just set several alarms and switch them off in your sleep and sleep through your first lesson.
Among other indulgences there may be allowing yourself to postpone tasks that seem difficult. In the first days of the term or after a holiday, try to focus on the things that are easy for you. This will get you back on track more quickly and increase your motivation.
Are there any effective and simple methods for dealing with workplace stress after a big break?
The most effective way to reduce the ’damaging effect’ of going to work is to make a plan. Plan your day by the hour, make sure you have 10-15 minute breaks every hour and a half. It is important to sort things not only by time, but also by importance and content. In the evening, plan activities that will help you relax. This could be a casual walk or a visit to the theatre.
At lunchtime, make it a habit to switch off your smartphone so that you can concentrate fully on eating and not be distracted by the news on your Friend Feeds. It’s also important to pay attention to your physical and emotional health. A healthy person finds it easier to cope with stress. The better you feel, the easier it will be for you to cope with stress in the workplace.
Do not expect a flurry of activity immediately after the holidays and do not plan to do lots of things. Try to get back to work as smoothly as possible, which is how you can reduce the stress load.
Autumn is said to harbour many aggravating circumstances. Bad weather, vitamin deficiency, reduced daylight hours. As a doctor, can you advise some simple tricks to keep it from ruining your mood?
Autumn ’depression’ is a common phenomenon for most people. It mainly affects people who are highly emotional: they are more sensitive to the transition from hot weather to cold and rain, and the shortening of daylight hours.
To prevent mood swings during this difficult period, sleep and rest, a healthy diet, moderate physical activity (dancing, swimming) and physiotherapy (relaxing baths, Charcot shower) are recommended. It is advisable to abstain from stimulant drinks (tea, coffee, energy drinks) and alcohol. It is sufficient to enrich your diet with fruit and vegetables to cope with vitamin deficiency. Vitamins should only be taken for medical reasons and after consulting a doctor.
During autumn, you should: spend more time outdoors; take walks if the weather permits; change your surroundings; get out of the house more often; don’t get caught up in yourself and your thoughts; and go to parties or theatres. Socialising with friends and acquaintances can help to take your mind off negative thoughts.