How to Handle Anxiety About Returning to the Office

Returning to work after a long hiatus can be a difficult experience. Whether you’re just coming back to the office after doing remote work for a while or you haven’t been working at all due to unemployment, school, injury or illness, your routine has completely changed and it’s not abnormal to have some anxious feelings bubble up. Often, you can simply push through those fears and get back into the swing of things; but what if sheer force of will isn’t enough?

If anxiety is holding you back from your best performance, here are some tips to work through the “first day back in the office” jitters.

1. Prepare for the positive

   Take some time in advance to think about what you have coming up. Walk yourself through the day in your mind; from interactions with bosses and coworkers to successfully carrying out your duties.

   Affirmations are also a good way to prepare yourself. Repeat aloud your determination for things to go well: “I am going to have a good day.” “I am going to succeed.” “Things are going to go smoothly.” “I am capable.”

2. Organize beforehand

   If you’re concerned about forgetting things in the morning, start by preparing yourself for success the night before. Choose an outfit, prep your lunch, and put your wallet, phone and keys in the same place. Take all the decision out of your morning so you can have a calm start to the day.

3. Have a good morning

   Give yourself a great start to the day before you even arrive. Get up in time to eat a healthy breakfast, shower and dress. Give yourself extra time to get to the office – better to sit in your car for a few minutes before going in because you’re early than to show up late from the inevitable traffic jam.

4. Breathing exercises

   Breathing exercises can quell the anxiety that still happens even with all the preparation in the world. Start by breathing in continuously for 4 seconds, hold it for 4 seconds, then release it in a 4 second exhale and wait 4 seconds before breathing in again. When panicked, it’s common for breathing to become quick and shallow, but these exercises force you to slow down and get more oxygen to nourish your body and brain.

5. Grounding exercises

   This can help keep your mind from racing. One of the simplest is to identify things around you with your senses. Take the time to name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. Doing so forces your mind to focus on the tangible things in front of you and not on the things you can’t control.

Coping with Workplace Stress is a virtual seminar that can give you even more tips. Register now! 

If you find that your anxiety is uncontrollable, know that there is no shame in getting help. Psychiatrists and therapists are trained to help you find a path forward through your fears until you reach a place of comfort.

In the event of a mental health crisis, don’t hesitate to call or text 988, a national hotline for those in need of support.