Overworked and Disconnected? 8 Quick Ways To Come Back From This

Spring 2025 edition.

Photo by Unknown Wong on Unsplash

Many of my clients are married to their jobs.

One of my clients was telling me last week* that it could be Summer, Christmas or Spring outside and she wouldn’t know as she hasn’t had a moment to connect to the seasonal joys available.

The demands of her job leave little room for rest or reflection, and this disconnection from the world creates a vicious cycle where she throws herself harder into work because the chronic stress causes tunnel vision and a sense of urgency.

It’s a story many of us can relate to.

In fact, this autumn my sister shared a beautiful stop-motion reel of an autumn leaf montage as inspiration for me and my kids to recreate (she lives in Dubai so misses the autumn leaves falling now that she lives in permanent summer-time).

I looked at the gorgeous video and thought “lovely, if only I had time for this”.

Many of us feel like we’re constantly on the go, the seasons pass by without us noticing… and suddenly another year has gone.

Some Neuroscience of Nature

Our autonomic nervous system is constantly scanning for signs that our surroundings are safe for us. In particular, it’s wired to sense safety from the types of environments that our ancestors thrived in - this is called the Savannah hypothesis.

According to this theory we feel safer, and therefore are innately drawn, to landscapes where all our needs will be met easily - access to water, food, hiding places (from threats) and cosy spaces for retreating to for the night so we can rest.

This is why we feel good when we are either out in nature or our internal surroundings mimic these features - such as having lots of natural light, plants, interesting nooks and cosy-places without being overly cluttered.

The problem with a lot of our places of work is that these needs haven’t aren’t usually tended to. Many places of work have typically been built to prioritise functionality over form and aesthetics (which impacts our wellbeing).

For this reason we might need to make some tweaks or deliberate choices in the working day that allow us to dip into the calming resources available in the natural world.

This post is very much aimed at those who want ideas on how to connect to these things but don’t have time for a long walk in nature in the middle of the working day. The research here offers us an idea over what is possible even if we only have a few minutes to spare - for example even exposure to a calming picture of a natural scene (a forest or water) for 90 seconds stimulates a calming physiological response too.

I’ve been reflecting on all of this with my clients quite a bit recently. I’ve been using the idea of seasonal ‘glimmers**’ to nurture our well-being.

‘Glimmers’ are the brief cues of safety picked up by our nervous system - they are the opposite of triggers. You will recognise a glimmer when you get a spark of joy, connection or contentedness.

This can be as simple as noticing the sunlight streaming through the window or hearing birdsong outside. These moments, though small, have the potential to ground us, calm us, and reconnect us to a sense of balance— but only if we take the moment to actually notice them and lean in for a few precious seconds.

Why Glimmers Matter

But why do these glimmers—especially those rooted in nature—hold such power for our well-being? I’ve already outlined the Savannah hypothesis but there is a little more to share related to the body.

Soothing Lighting

Exposure to natural light regulates our circadian rhythms, helping us maintain healthy sleep patterns and manage stress. It also increases the production of serotonin, the neurotransmitter that helps us feel calm and happy.

Natural Sounds

Our autonomic nervous system has a cluster of Vagus nerve endings in our ears. This is because sound can indicate signs of threat very quickly and effectively. For example, a loud or shrill sound would have been a sure sign of danger to our ancestors, and as a result these sounds set us on edge. Unfortunately a lot of the sounds of modern life mimic this because they are at the pitch that our nervous system interprets as threatening e.g. traffic honking, gadgets beeping and so on. Whereas sounds like birdsong, wind rustling through trees, or even the sound of rain can only be heard when there everything is peaceful and no signs of threat. As such these stimulate a relaxation responses in our brains, lowering cortisol levels and easing stress.

The Power of Smell

Smell is another deeply powerful sense when it comes to well-being. The olfactory system—the part of our brain responsible for processing smells—is directly linked to the limbic system, which governs emotions and memories. This connection is why scents can have such a profound effect on our mood and stress levels. The smell of fresh flowers, pine trees, or even the comforting aroma of a warm cup of tea can trigger a soothing response, creating a sense of calm and grounding in the moment.

Springtime Glimmer Ideas

I asked my community on social media for the ways that they connect with nature and calm in the springtime. There were so many fresh ideas which actually motivated me to write this post - so they could be shared more widely.

Whether you’re at an office or working from home, how can these be incorporated into your day?

1. Let the Light In

One simple yet powerful way to start your day is to mindfully open your blinds or curtains to let the morning in. One of my followers shared that she relishes the moment of revealing the outside world every morning when she draws back the curtains—whether it’s the first rays of sunlight in winter or the early signs of spring—she gets an uplifting feeling from this noticing. I often shove my curtains open without thinking to drink in this moment in so I felt this was a lovely one I will start to do!

2. Tea or Coffee ‘ceremony’

I’m British so you’ll be unsurprised to hear that a cup of tea is very special to me. But this is relevant for what ever your hot drink preference is. Slowing down and making these moments more of a ‘ceremony’ with a special mug using a small teapot with loose leaves or choosing a different, seasonal blend, can be lovely methods of achieving this.

Once your drink is made can you take it outside in the morning to expose yourself to the natural light, or if this isn’t practical, can you drink it by the window to take in the view instead?

3. Seasonal Scent and Sound

It’s amazing the number of smells that have now been captured by fragranced-candles these days. Which smell evokes a sense of comfort and calm for you? One follower suggested ‘fresh linen’ smell and someone else, fresh flowers or woodsmoke.

Another creative suggestion was using a birdsong app (e.g. Merlin) to identify the different species around you. We can enjoy the birds on a whole other level if we have this deeper understanding of which ones are sharing the space with us.

4. Incorporating Seasonal Rhythms Into Your Day

For many people, the changing seasons hold deep meaning. Following the natural cycles of the year—whether through religious or spiritual traditions or simply by observing the way the seasons shift—can provide a sense of structure and grounding. One person shared how they find it comforting to mark seasonal events like Imbolc or Candlemas, and this awareness can be especially soothing if life feels chaotic, plus they can offer a chance to connect to your local community too.

5. Create Your Own Seasonal Rituals

A powerful way to stay grounded is by incorporating seasonal rituals into your routine. Whether it’s planting bulbs in autumn to watch them grow in spring, taking photos of your plants’ progress, or dancing barefoot in the rain (as one person beautifully suggested!), these small, creative acts help us stay attuned to the world around us.

Seasonal tea blends, hot-cross buns, listening to music that reflects the time of year, or even keeping a photo journal of the changing landscape as you commute can bring a touch of springtime alignment. I particularly love that last offering as some people simply get more engaged with their surroundings when taking an active interest in documenting change through photos.

6. Handwashing

Sometimes the most grounding moments come from the simplest of actions. One person shared how they found comfort in washing their hands more slowly, connecting to the sensation of warm water as it cascades over their skin. The act itself becomes a moment of mindfulness, a reminder to be present and that you can choose not to rush on to the next moment.

The shops are full of seasonal handwash fragrances - choose a refreshing smell of spring and follow it up with a hand cream to create a mini-spa moment in the midst of a busy day.

7. Mindful Spring Walks

A grounding practice is mindful walking, but you don’t need to go on a long walk to achieve this. One person suggested focusing on one sense at a time while walking to or from the office, paying attention to the sounds, sights, or even the sensations of your feet on the ground.

I try to do this when I pick the kids up from school. I park one block further than I need to to allow myself to settle into this (it takes a bit of time for my thoughts to become less busy). This act of tuning into my surroundings centres me after my working day and means I’m more refreshed to greet the kiddos out of school (and ready to take the brunt of what ever they need to throw at me!).

8. Look Up!

I was touched by a response where someone mentioned their love for watching clouds, it felt playful but also links to a metaphor that we often use in therapy about allowing the weather patterns to pass through. It might sound trivial, but there’s something deeply calming about observing the way clouds move through the sky—whether they’re fluffy and white or dark and brooding. It’s a gentle reminder of the flow of life: that everything moves, changes, and shifts over time.

Another person suggested in a similar vein - listen to the rain. There’s been plenty of that in the UK recently. I do find it makes me feel cosy to do this. I also enjoy watching raindrops falling down the window - it reminds me of being a kid.

Why This Matters: The Calming Power of Senses & Seasons

Connecting with the seasons isn’t just a whimsical idea; it’s rooted in our biology and psychology. Seasonal rhythms help us feel more connected to nature, which in turn fosters a sense of stability and calm. Being attuned to the natural world allows us to pause, reset, and recharge—something that’s especially needed in today’s high-paced work environment. Embracing these small moments of connection, or "glimmers," gives us a chance to step out of our stress and ground ourselves in the present.

I’m sure there are so many more ideas - do share yours in the comments below!

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Hi! I’m Dr Claire Plumbly a clinical psychologist, EMDR Consultant and author.

This Substack publication is for anyone who wants to build a life that they don’t regularly wish they could escape from. If you would like to have a better work-life balance too then do join us here:

*shared with permission

** Glimmers comes from Deb Dana’s work translating Polyvagal Theory into therapist friendly ideas. I also talk more about this in my own book which is designed to mold these ideas into preventing and recovering from burnout.