6 Strategies to Cope with Return-to-Office Anxiety

As the return to the office trend continues, transitioning back after years of remote work can come with a range of emotions. Perhaps you’re feeling happy to re-establish a clearer boundary between work and home life, or excited about more face-to-face interactions. Or, maybe the idea feels a little overwhelming, and you may be anxious about changing routines. If you find yourself struggling with the adjustment, we outline some practical tips on how to overcome return-to-office anxiety and thrive in your new working environment.

Acknowledge how you’re feeling

Understanding the root causes of your return-to-office anxiety can help you address and overcome these feelings. Are you worried about spending less time with your family? Does the office environment overwhelm you, especially if you experience sensory overload? The hustle and bustle of an office can be challenging for those sensitive to noise, lights, or other stimuli. Identifying specific triggers and finding coping strategies, such as noise-cancelling headphones or taking regular breaks, can make the transition easier.

Are you concerned about adjusting to a new routine or feeling a loss of control? Establishing a new routine that incorporates elements of your previous one can provide a sense of continuity and control. For example, continuing to attend your usual evening fitness class, or walking the dog as a family once everyone is home.

By identifying the specific reasons behind your anxiety, you can develop a plan to manage it. Ultimately, taking proactive steps to address your worries can help you feel better prepared for this time.

Remind yourself of the opportunities

Returning to the office can bring you many potential opportunities. For one, you might form closer bonds with your colleagues, turning those casual chats into meaningful connections. Plus, being in the office means you'll get to meet new people and expand your network. A commute could become your new "me time" - a chance to relax, listen to your favourite podcast, or even catch up on some reading. You might even get your home office room back for something more entertaining. Embracing these aspects can help you see the return to the office in a whole new light. 

Communicate with colleagues

Effective communication can be really important when it comes to returning to the office. For example, some colleagues might share your concerns, and discussing these feelings can be beneficial for everyone by providing a valuable opportunity to support each other, share tips and strategies for managing emotions and adapting to the new environment. By creating an open dialogue, you can create a supportive community that can help everyone navigate this transition in a productive way.

Establish a new routine

Returning to the office inevitably means a new routine. This might involve waking up earlier, rearranging childcare plans, and moving extracurricular activities. Planning ahead is key and can make a big difference. For example, meal prepping can save time and reduce stress. Whether you're a working parent looking for ideas for your family to prepare in advance or searching for meals to make for yourself, in this article, we share some quick and easy ideas you can make ahead of time.

Embracing a new routine can also be an exciting opportunity to establish new habits, making the transition more enjoyable. Planning ahead not only helps manage the challenges but also allows you to approach the change with a more positive mindset.

Make your workspace your happy place

While there will inevitably be some limitations in any workspace and especially if your return to office incorporates hot desking, getting creative with your workstation or working ‘tools’ may boost your mood by incorporating reminders of your usual environment. 

If you have a fixed desk, consider adding small touches like plants or display photos of loved ones (also a good source for conversation starters!). If you’re just a roving bag & a laptop, consider using nice stationery that you enjoy, or customising your keyboard with colourful keycaps. You might want to bring in a favourite mug from home to provide a sense of comfort and some special teas or coffees to bring a sense of home throughout the day. 

Patience is key

Be patient with yourself and those around you during this phase. Adjusting to change takes time, and it's important to recognise that people get comfortable with change at different speeds, and many may need time to adapt. If minor issues arise during this period, extend patience and understanding to yourself and others. Remember, just as it took time to adjust to working from home, the same is required as you return to the office. By being patient and compassionate, you can create a supportive environment that makes going back easier for all involved.