The start of the new year is a time filled with renewed energy, resolutions and plans. But for those of us living with chronic illness or burnout, returning to work after the holiday break can come with mixed emotions. The winter season often brings challenges: colder weather, shorter days and the need to adjust back into a work routine after a period of rest over Christmas. Managing this transition effectively means having a solid winter self-care toolkit to keep your symptoms at bay and your energy levels balanced.

In this post, I’ll guide you through some essential items and practices to include in your self-care toolkit, setting you up for a smoother and more energised return to work.

1. Layered Clothing and Warm Accessories

Cold weather can often worsen symptoms like joint pain and asthma. Keeping warm is key, so invest in quality layers like thermal tops, cosy jumpers and warm scarves. Don’t forget accessories like gloves and hats to keep the chill at bay when you’re commuting or spending time outdoors.

Practical Tip: Opt for breathable, moisture-wicking fabrics to prevent overheating when moving between cold outdoor air and heated indoor environments. Keeping a spare scarf or shawl at your desk can also be a lifesaver on particularly cold days.

2. Hydration Essentials

Staying hydrated is crucial for maintaining energy levels, but it’s easy to forget during the colder months. Keep a large water bottle on your desk as a reminder to sip throughout the day. You can also add herbal teas to your routine for a warm, comforting way to stay hydrated.

Practical Tip: Try teas with ginger, peppermint, or chamomile, which can help soothe digestive issues, reduce inflammation and promote relaxation. A thermos flask can be handy to keep your tea warm all day.

3. Aromatherapy and Soothing Scents

Scents can have a powerful impact on your mood and stress levels. Essential oils like lavender, eucalyptus and citrus can be calming and uplifting. Consider keeping a small roller bottle of your favourite essential oil blend in your bag or using a mini diffuser at your workspace.

Practical Tip: If you’re sensitive to strong scents or work in a shared space, a personal aromatherapy necklace or bracelet can be a subtle way to enjoy the benefits of aromatherapy without overwhelming others.

4. Gentle Movement Tools

Sitting for long periods at a desk can make physical symptoms like muscle stiffness and joint pain worse. Include items in your toolkit that encourage gentle movement, such as a yoga strap for stretches, a massage ball for sore muscles, or a small footrest to improve circulation while sitting.

Practical Tip: Set a gentle reminder on your phone or computer to stretch or move every hour, even if it’s just a few minutes of standing or stretching at your desk. Remember, it’s about doing what you can manage, even on tough days.

5. Mindfulness and Stress-Relief Tools

Returning to work after a break can be stressful, so having tools to support your mental well-being is essential. Apps like Headspace or Calm offer guided meditations that can help you reset during the workday. You might also consider keeping a journal in your toolkit to jot down any thoughts, worries, or reflections.

Practical Tip: If you’re feeling overwhelmed, try a quick breathing exercise: inhale for four counts, hold for four counts and exhale for four counts. Repeat this a few times to calm your mind and body.

6. Energy-Boosting Snacks

Managing your energy levels is key when returning to work, especially during the winter. Include easy, nutrient-dense snacks in your self-care toolkit, like mixed nuts, fruit, or oat bars. Avoid snacks that lead to energy crashes, such as high-sugar or highly processed foods.

Practical Tip: Prep your snacks the night before to make your mornings less stressful. Batch-prepping healthy options, like energy balls or chopped veggies, can save you time and effort during the week.

7. Your Workspace Setup

Adjusting your workspace for comfort and accessibility is a huge part of managing symptoms. If you haven’t already, consider investing time into creating a workspace that supports your well-being. My FREE 30-Day Journey to a Symptom-Free Workspace is a great resource for starting the new year with a workspace that works for you. This guide provides step-by-step tips on everything from ergonomic setups to optimising lighting for focus and comfort.

8. Emergency Self-Care Kit

Finally, having an emergency self-care kit can be a lifesaver on days when your symptoms flare up. Include items like your medication, a heat pack for pain relief, a soft eye mask for headaches and any comfort items that help you feel grounded.

Practical Tip: Keep your emergency kit easily accessible, whether in your bag, car, or desk drawer, so you can quickly grab what you need when a flare-up hits.

Final Thoughts

Returning to work after a break can feel overwhelming, but with the right self-care toolkit, you can ease the transition and support your well-being. Remember, the goal isn’t to push through or ignore your symptoms but to care for yourself in a way that allows you to be present, both at work and in your personal life.

If you’d like more tips on managing your energy and symptoms in the workplace, sign up for my newsletter for weekly insights and practical advice. And don’t forget to follow me on Instagram @theemaspry for daily inspiration and self-care ideas.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.