6 Tips for Dealing with Return-to-Work Anxiety

March 30, 2022 by nextstep4adhd Uncategorized 0 comments

Are you seeing the signs of return-to-work anxiety? Returning to in-person work and moving back into offices is a big adjustment for a lot of people who have been working remotely for the past two years. Yet, for those struggling with social anxiety, the unmasking combined with the return to the office can “unmask” social anxiety.

If you’re planning to return to the office but feel a little uneasy about it, read on to explore these tips.

5 Tips for Facing Your Return-to-Work Anxiety

These tips can help you manage your anxiety.

1. Feel your feelings about return-to-work anxiety

Acknowledging your feelings is the first step in facing your return-to-work anxiety. It’s normal and to be expected to feel a little anxious about any big changes like this. Remember that feeling some anxiety about big changes is normal. There are many tips for working through these feelings. You might find that journaling is helpful and talking with your therapist can help you manage these thoughts and feelings.

2. Plan ahead and reawaken old habits

While you can’t control everything regarding your return to work, there are some things you can plan. Planning what you can gives you a sense of control. For example, you may need to plan your lunches (brown bag lunches or meal prepped boxes, etc.) instead of eating at home.

Lay out your outfits or items you need for the next day, so your mornings are calmer and less rushed.

3. Find the silver linings

Although there is a lot of change happening right now, try to find the silver linings. Take a minute to reflect on your favorite parts of working at the office. Did you enjoy coffee breaks with a co-worker? Maybe you enjoyed your lunch time walks around the campus? Focus on anything that sparks joy. Remembering your favorite parts of your day at the office can help make your transition easier.

In addition to remembering your favorite elements of working in an office, make new traditions to tame return-to-work anxiety. Even little things, like buying a new lunch bag or making new habits (like listening to a fun podcast on the way to work) can help make your transition easier.

4. Be compassionate with yourself and others

Set realistic goals and expectations. It’s okay to not love returning to work right away. Be compassionate and easy on yourself as you go through this transition. Likewise, be compassionate with others who may also be experiencing similar feelings as you.

Believe in yourself. Develop your skill of self-confidence which can help ease anxieties.

“The secret to self-confidence is repetition, repetition, repetition.”

5. Practice mindfulness

6. Ask for help

Even with your best efforts, you might still need help managing your social anxiety, and that’s ok. Social anxiety, like all anxiety disorders, can be managed. If you are looking for a trusted and experienced mental health doctor or therapist, contact us today to get started exploring your multidisciplinary social anxiety treatment options.