So the last bank holiday is out of the way until December, the kids are going back to school and the days are becoming notably shorter as Autumn approaches.

It's natural to feel a shift in our moods as our routines alter, it can also be a time to reflect on the past months and prepare for the challenges and opportunities that lie ahead.

Returning to work after a relaxing summer vacation can be a bit of a shock to the system. The transition from carefree days to a structured work routine can sometimes lead to feelings of stress, anxiety, or even dread. However, with a few simple strategies, you can ease back into work and make the transition as smooth as possible, beating those ‘post-holiday blues’.

Set Realistic Expectations:

* Don't expect perfection: It's normal to feel a bit rusty at first. Give yourself time to adjust to your work routine.

* Prioritise tasks: Make a list of your most important tasks and focus on completing them one at a time.

* Ease back into your routine: Gradually increase your workload over the first few days and weeks back.

Look after yourself:

* Get enough sleep: Ensure you're getting enough rest to help you feel refreshed and energised.

* Eat healthy: Fuel your body with nutritious foods to maintain your energy levels.

* Exercise regularly: Physical activity can help reduce stress and improve your mood.

Find a Work-Life Balance:

* Set boundaries: Establish clear boundaries between work and personal time.

* Schedule breaks: Take short breaks throughout the day to rest and recharge. A quick coffee and a five minute chat can make all the difference.

* Disconnect: Limit your work-related activities outside of work hours.

Stay Positive and Motivated:

* Celebrate small wins: Acknowledge your accomplishments, no matter how small.

* Focus on the positives: Remind yourself of the reasons you enjoy your job and the satisfaction you get from your work.

On that final suggestion, the power of positive expectation can be a valuable tool. Just as the allure of the lottery lies in the hope of winning, our minds thrive on the belief in a brighter future. When we imagine ourselves in a better place, or we focus on the positives, we feel better. By focusing on our goals, visualising positive outcomes, and cultivating gratitude, we can create a more optimistic outlook for ourselves. Conversely, if we think the coming months are going to be miserable, then that’s more than likely how they will be.

As the old saying goes, ‘whether you believe you can or cannot do something, you are usually right’. So give yourself something to look forward to, and focus on it.

As the new school year begins, it's important to be mindful of the emotional well-being of our younger people. The transition back to school can be both exciting and daunting, and some may experience feelings of anxiety or stress. This is especially so if your child has moved schools. One of the big issues with young people is bullying, something we should all be alert to the possibility of. Many children who experience bullying may feel shame and blame themselves, so will hide their distress.

Signs of emotional distress to look out for in young people may include:

* Withdrawal: Becoming less social or isolating themselves.

* Changes in appetite or sleep patterns: Eating more or less than usual, or having trouble sleeping.

* Irritability or mood swings: Becoming easily frustrated or experiencing frequent mood changes.

* Difficulty concentrating: Struggling to focus on schoolwork or other tasks.

* Physical complaints: Experiencing headaches, stomach aches, or other physical symptoms.

Of course, any of the above could describe virtually every teenager at some point, such things can be a natural part of adolescence. However, if you notice any of these signs in a young person you know, it's important to offer support and encouragement. Many teenagers find it difficult to communicate how they are feeling, as they struggle to cope with all the changes. It can be really helpful to create a safe and open space for them to express their feelings. Just keeping any eye out for our younger people can make a huge difference to their sense of well-being and can help prevent more serious issues developing.

Finally, this week, it is great to see that the NHS 111 service now offer help if you are in some kind of mental health crisis. I have long upheld the view that mental health issues should be treated equally with physical health issues.

I am always keen to hear about any local support groups in the area, which help and support people with their mental health and well-being. Please feel free to drop me a line if you would like me to include details in a future column.

* Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England. Email wellbeing@martinfurber.com