Feeling Anxious About Returning to the Office? You’re Not Alone.

Tools for Employees and their Managers to Help Return to the Office

For some people, working from home may have involved comfier clothes, more regular breaks and better work-life balance. Others may have experienced greater challenges, including feeling isolated, distracted, and missing the social connection of the office.

So, while some people can’t wait to get back to the social environment of the workplace, for others, the idea is very anxiety-provoking and stressful. 

To help make this transition as smooth as possible, this article outlines strategies for both employees and their managers to help employees feel less anxious about returning to work. 

Why Might People Feel Anxious About Returning to the Office?

• Possible exposure to COVID-19
• Commuting
• Shared workspaces
• Changing routines
• Socialising
• Meeting a new team for the first time

RETURN-TO-WORK TOOLS FOR EMPLOYEES

Acknowledge Your Feelings and Be Kind to Yourself 

Returning to work in the context of a global pandemic is a new experience for all of us, and to feel unsettled at this time is completely natural. Be kind to yourself as you adjust to this period. Practice self-compassion rather than judgement, and try not to compare yourself to anyone else. Give yourself grace and say, “It is OK I am struggling because this is a big transition”. 

Voice your Concerns with your Manager and Ease Back in if you Can 

If you are struggling with the return to work, be honest with your manager. This is an unprecedented time for managers too, and they may not be aware of what is worrying their staff unless you tell them. 
Come up with suggestions of what might best meet your needs – whether it is flexibility regarding your work schedule, a phased return, time off for health-related appointments, regular breaks, a quieter work space, or some continued remote working. 

If you have the option, try to gradually return to work, even if it’s just one or two days, it may help ease the transition, and reduce some anxiety. 

It’s OK to Feel Awkward

After so much time alone, many of us are out of practice with basic social skills. It’s to be expected after two years conversing through screens. 
Practice is going to help here. If you have not yet returned to work: Go out, talk to people at the store or in the street, and start brushing up on your small talk. 

When you return to the office, consider scheduling in a catch up with a colleague you feel comfortable with on the first day. Consider telling your co-worker how you feel – you might find they feel the same way! 
Just know that the more you practice, the easier it will get, and any awkwardness should reduce over time.

Practice Relaxation throughout the Day 

Physical signs of stress and anxiety appear within our body in the form of shallow breathing, headaches, shoulder or back pain, restlessness and fidgeting. The first step to managing any stress or anxiety is to calm these physical sensations. 

If you are feeling stressed or anxious, step outside, pop into the bathroom, or close the office door and try these quick relaxation activities: 
Deep breathing: Slowly breathe in for four, hold it for four, and then breathe out for six. Repeat 10 times. Check out: https://youtu.be/ktoxSYCwoEw
Mindfulness: try a mini mindfulness meditation exercise. Check out: https://www.youtube.com/watch?v=cEqZthCaMpo

Prioritise Self-Care

To give yourself of the best chance of adjusting back to the office, be sure to prioritise your wellbeing and make sure to schedule time in for things that are good for you outside of work. Don’t forget to focus on exercise, eating well, limiting alcohol, getting enough sleep, and self-care activities such as meditation, leisure and hobbies. Reward yourself at the end of getting through any difficult days. 
If you were engaging in positive mental health activities at home during isolation – like going for a walk around the block at lunch time – try to keep them going now that you are back in the office.  

Ask for Help Where You Need It 

If returning to work is causing you significant distress, or you are feeling that you are still struggling to adapt after two weeks back at the office, then it might be time to seek professional help.

• Contact ARV’s dedicated Mental Health Clinician/Consultant Adele Bergin for a free one-on-one wellbeing support session from 9am – 5pm Monday to Friday by sending a confidential email to abergin@aquaticsandrecreation.org.au or book directly here.
• Contact your Employee Assistance Provider if available.
• Book in a time to see you GP.

If you are feeling overwhelmed and need someone to talk to, the below services offer free and confidential emotional support, 24-hours a day, 365 days a year:

• Call Lifeline at 13 11 14
• Call Beyond Blue’s dedicated Coronavirus Mental Wellbeing Support Line at 1800 512 348. You can also chat with a trained mental health professional online here: https://cmwssonline.beyondblue.org.au/#/chat/start

RETURN-TO-WORK TOOLS FOR MANAGERS

Providing an environment where employees feel psychologically safe to return to work is more likely to help reduce their anxiety, and adjust sooner.

Acknowledge Everyone’s Return Will Feel Different

Acknowledge that everyone is going to sit somewhere on the spectrum of feeling excited to feeling very anxious about returning to work. The best way to help employees adjust is to accept and acknowledge that fact. 
If you can see that one of your employees is struggling – acknowledge and validate how they feel before jumping into problem-solving mode: “I understand that you have some concerns about returning to the workplace – it is a really big change for us all. How can we best address any concerns?”

Be Flexible if You Can

Gradually exposing ourselves to any feared situation is the best way to overcome anxiety. It means that the anxiety is not as intense, and we build confidence that we can successfully manage a situation. 
If an employee is apprehensive about returning to the workplace, ask them what they think might best help, and try a gradual return to work if possible. Try to involve the staff in creating a safe place to work. 

Check in Regularly 

Consider increasing the number of check-ins and one-on-one meetings you have with employees in the first few weeks of returning to work. This shows employees you are listening, and will increase the likelihood they will talk to you about any difficulties they are having. It is important to take the time to check in with people, because if they are having any challenges with the return-to-work, it is likely to show up in some form of their work (or in other forms, such as absenteeism). 

Provide Role Clarity

One of the major causes of stress and anxiety for people is uncertainty, and if people are already feeling stressed, uncertainty in the workplace will add to this. Try to provide as much clarity and transparency around roles and how the workplace will operate as soon as possible. 

Engage in Team Building

Stress is contagious, but so is optimism, joy, gratitude, humour and courage. Take the time to get to know your employees again. For example, at the start of meetings consider icebreakers such as sharing what people have missed most about not being in the office; or a fun fact about themselves. 

Refer People for Additional Support as Needed

If an employee appears to be struggling to adapt after two weeks back at the office, then consider referring them for more support.  

• Contact your Employee Assistance Provider for advice if available.