Returning to work after a summer holiday break can feel like a big adjustment, especially when you’re working with arthritis. For many whānau, tamariki are still at home, eager to continue enjoying their summer break. Routines are unsettled, and the mental load of finding your routine while managing a family and working with arthritis ramps up quickly. Changes in pace can affect pain, fatigue, and stress.
But returning to work doesn’t have to mean pushing through. This time of year can be a chance to reset and to notice what supports you, protects your mana, and helps you work in a way that’s more sustainable when you’re working with arthritis.
Here are our tips to help you transition from holiday mode to work mode.
Ease back in and keep moving
After time away from usual exercise routines or movement, joints may feel stiff and energy levels lower than expected. The heat can also reduce energy levels making it harder to return to a regular movement routine. Instead of aiming to “get back to where you were,” focus on what helps you feel better now.
Gentle movement like stretching, walking, and swimming can help your body readjust without pushing too hard.
Visit the Resources section to find movement and exercise resources designed to support joint health and mobility, whether you have five minutes between tasks or a bit more time. Small, regular movement is a simple form of exercise for your joints and helps build your confidence.
Support your mental wellbeing at work
Going back to work often brings mixed emotions, such as motivation, worry about pain or fatigue, or concern about how you’ll manage everything at once. When you’re balancing mahi, pain, and caring responsibilities, the mental load can feel heavier than the physical symptoms.
“The mental load of managing work, pain, and family stuff is often harder than the pain itself.”
Your mental wellbeing matters. Being honest about your energy levels, planning your day, and permitting yourself to pace can help reduce stress and build resilience over time.
Visit the section on mental wellbeing to find useful tools and coping strategies.
Juggling work, kids, and self-care
For many people, returning to work also means managing tamariki at home (even the big kids!), and the constant planning that comes with that.
Self-care doesn’t need to be another task on your list. Small moments - a stretch at your desk, a cup of tea, a short break - can help manage pain and energy. Asking for support from partners, whānau, or your workplace is doing the right thing towards your health and wellbeing.
Try one of these ideas this week at work
If you’re working with arthritis, consider trying just one small change:
- Break your day into chunks and plan short pauses
- Adjust your workstation or work hours if possible
- Have a brief, practical conversation with your manager about what helps you work well
Small adjustments can protect your energy while supporting productivity.
Growth looks different for everyone
Living with arthritis doesn’t mean standing still. Growth might look like better pain management, clearer boundaries, more confidence in asking for support, or finding work and family routines that are more sustainable.
Returning to work isn’t about pushing through, but about finding what helps you work, care for others, and look after yourself over time. Support is available – just ask.
“I’m not doing more — I’m doing things differently, and that feels like progress.”
