Do You Have Return To Office Anxiety? 5 Best Practices To Ease The Transition

Unless you have a permanent WFH position, you are one of several professionals heading back to the office. BusinessWorld shares that 2022 is the year of the office re-return. They say that while WFH is an available option, working in a physical workplace still feels “ideal.” 

But while the return to the office is inevitable for most companies, some professionals feel otherwise about the comeback. Whether you had to deal with a mental health concern or not, this was common among most employees bound to return. Those who reveled in the WFH setup have to deal with the loss of freedom and autonomy. Others who live far from their workplace have to budget costs for gas and commuting again. The rest are fearful of getting exposed to COVID-19.

Whatever the reason, the jitters you feel about returning to work have a name. It is called Return To Office anxiety. 

Why does “Return To Office” anxiety exist?

The causes of these are several, but their beginnings can be traced to the COVID-19 pandemic. Since lockdowns happened all over the world, offices shut down as a result. Professionals moved from desk jobs to remote assignments, accomplishing tasks one by one from anywhere in the country to internationally. What started as avoiding COVID-19 became a 180-degree switch in routine. People integrated their personal and business schedules together, and have found life outside a routinary 9 to 5. While isolation and loneliness became issues for some, working at home decreased stress, depression, and anxiety for others. 

But now that the office re-return is inevitable, this type of anxiety has come about. The severity of such is on a case-to-case basis, depending on how people who have this handle it. But whatever the reason is for having this, we have prepared a series of practices you can incorporate to ease the nerves. 

How do I deal with anxiety going back to the office?

Before anything else, know that addressing your Return To Work anxiety is anything but a quick fix. It takes time to unlearn certain patterns, habits, and attitudes that induced this in the first place. The way to combat anxiety is through a committed series of acts that are both conscious choices and a determination to resolve this in the best way possible. 

So how do you deal? Here are the five most common ways to.

1. Identify the point of anxiety.

In this regard, identification is acknowledgement. It is a process in itself, knowing what your triggers are.

If there is a long list, you must be able to identify them. Whether it be dealing with a difficult boss, contracting the COVID-19 virus, or increasing expenditures, know what they are so you know how to manage them. Note that we did not say solve your anxiety, because these direct points will always be there for as long as you are employed. 

As much as you want to get rid of them, you cannot. So, for now, write down a list of what gets on your nerves. This is the first step to a journey of easing back into what was then, but in this case, better than before. 

2. Switch up your routine slowly.

Think of it as a reverse process to your WFH routine. To play on a very popular verse – “from the office you came, to the office you shall return.” But make sure you build your schedule slowly. Start out with re-adjusting your body clock based on how you get ready and the time it takes to head out to the office. 

Identify the morning rush hour to avoid the traffic, and if possible in the afternoons and evenings too. If that proves impossible, listen to your favorite playlist on the road, or a wellness podcast. Have little breaks in between tasks to shake up the routine. Spend time with your officemates by having lunch together, whether it be at the restaurant nearby or at the company cafeteria. Whether it be adding or subtracting activities in your schedule, think of it this way: you can finally treat your home as your home again, a respite from the hustle and bustle of work. 

3. Speak to your superior.

Sometimes, it is difficult to manage things alone. If you need a little support, your superior should be your first point of contact. But it is crucial that you understand what kind of support you need. Should you need to ease deadlines, lessen your workload, or have alternate days for WFH and office reports, know what you need first before you go. 

Being open with your boss will not only help you get the things you need, but it will also help in seamless communication between you both. You are, after all, under their wing, and therefore their primary responsibility. But if you have a difficult relationship with your boss, HR can step in to help. 

4. Make your office space comfortable. 

They say a clean space improves mental health. If you are tired of the plain desk and computer, jazz it up and make it how you want it to look. Add plants, pictures of your friends and family (or even your pet!), colorful office supplies, and the like. Clean up your desk regularly to avoid clutter and to promote peace of mind.

Make each nook and cranny in your space useful and purposeful. Stock up on snacks and treats that you can nibble on once in a while. Treat your office space like your home. After all, you spend about 40 hours every week here. So, might as well take comfort in it.

5. Patience and kindness are key.

Just like everything else in your life, you do not become an overnight success at managing your emotions. You can mess up and backslide at any point, especially if new triggers come into the picture or old ones have not yet been resolved. Whatever scenario you are in, it is always important to know that it is okay to make mistakes.

Being kind to yourself allows for a wider room for improvement. More than that, being okay with imperfection can give space for more opportunities in the future. You do know the best mistakes can sometimes become the keys to your success. 

When to seek professional help

If you are having difficulty managing your triggers by yourself or with your trusted company colleagues, it may be time to go to a professional. Having a session or several with them can help you address underlying issues that are affecting your mental and emotional health at work. You never know if you need a proper diagnosis or not.

The sooner you address it, the sooner you can manage your symptoms or environmental triggers.

Returning to work can cause anxiety for most, the severity of which is dependent on an individual’s capacity to handle. But know that you are not alone in this undertaking. What you need to understand most is how you can manage your triggers moving forward, as the world starts to return to its old working ways. 

We wish you the best of luck! You can do this. 

It’s time to kickstart your career so #LetsGetToWork! But before anything else, make sure you take a look at our comprehensive Career Tools to ensure you get the help you need. 

Update your profile then search jobs on our website or download the JobStreet app on the App Store or Google Play. 

Visit our Career Resources Hub for more expert advice on developing a rewarding career.