Anxiety, Stress, & The Workplace: Anxiety About Going Back To Work

If you’re experiencing nervousness about returning to work after the COVID-19 pandemic or an extended absence, you aren’t alone. Understanding the root causes and factors contributing to this nervousness may empower you to move forward with more confidence. You can also employ several strategies that may reduce feelings of doubt as you return to your regular work schedule.

What causes anxiety about returning to work, also known as work anxiety?

If you are being asked to return to work after a difficult absence or the COVID-19 pandemic, you may experience nervousness. These nerves could be due to internalized self-doubt, uncertainty, or the dynamic thrill of taking on a “new” or unusual routine compared to your regular daily patterns.

Possible reasons for being anxious in the workplace

When asked to return to work after an extended absence, you may feel accustomed to isolation and a lack of social interaction. Returning to in-person meetings, water cooler socialization and office politics can all contribute to nervousness, especially if one is living with social anxiety disorder. Rates of social anxiety disorder have increased by over 25% since the COVID-19 pandemic, causing more individuals to experience significant fear in social situations. 

Changes in your daily routine or financial situation can also cause feelings of nervousness about returning to work. For example, there may be lingering questions about transitioning from the flexibility of working at home to the structure of working at the office. You might also worry about changes that may have been implemented since your last office visit.

Anxiety disorder strategies: Tips for managing anxiety and stress about returning to work

Regardless of the cause of your nervousness, you can implement several strategic measures to reduce your anxiety about upcoming changes, including the following. 

Talk to a therapist regarding your anxiety about going to work, or about an ongoing anxiety disorder

Therapy can be an effective way to reduce anxiety. Therapy has been proven to treat the symptoms of anxiety disorders like social anxiety disorder or general anxiety disorder and the underlying thought processes of these conditions. 

Different therapy methods for anxiety about going back to work

Practice self-care to improve mental health

Taking care of yourself is one way to reduce anxiety and improve mental health. Self-care can look different for everyone. However, sufficient sleep, regular exercise, and a healthy diet are places to start. 

Worries may sometimes get in the way of self-care. For example, if you are concerned about returning to work, you may not be as motivated to follow your exercise and nutrition routine due to stress or distraction. If you are experiencing this type of cyclical struggle, adding a fruit or vegetable to each meal or setting a sleep schedule to follow every night may help. 

Taking care of yourself also means making time for hobbies. If you don’t know what you enjoy doing, you might take a few minutes each day to learn a new hobby or spend time with your family. These activities can add joy and meaning to your life, helping you build resilience to tackle your fears about returning to work.

Talk to your boss when feeling anxious about going back to work

Some concerns people have about returning to work may be related to the potential changes and possible stress they may face upon their return. Not knowing what changes might be made in the office can be scary. However, you may be able to address this fear by speaking to your employer.

If you are worried about having different responsibilities than those you’ve had remotely or before your absence, consider asking your boss what you can expect upon your return. If you are worried about new guidelines or safety precautions, you may choose to let them know of your concerns and request accommodations.

Adopt coping techniques to manage feelings of anxiety and stress

Coping and relaxation techniques can be valuable tools for difficult moments throughout the course of your life. They can help build resilience and improve quality of life, regardless of your current situation. One of the most common relaxation techniques is deep breathing. 

Deep breathing is a convenient option because it can be done anywhere. To begin, try breathing in for four seconds, holding that breath for three seconds, and then slowly letting the breath out for six seconds. You may notice your mind and body relax after trying this exercise a few times. 

You can also try positivity exercises and affirmations to cope with anxiety. This can involve telling yourself positive statements that foster hope for the future. You may also benefit from keeping a journal to write down positive aspects of your days or what you are grateful for.

Organize your life to reduce stress and work anxiety

The concept of organizing your life might be overwhelming. However, you can start small by organizing your workspace. Studies show that organizing your desk or work area can reduce symptoms of stress. Whether in the office or working from home for an entire year, you might benefit from cleaning up your space. 

You can also use the opportunity of being physically at work to decorate and personalize your desk or workspace. Decorations like trinkets or pictures from special moments can bring joy to your workday and keep you motivated 

Some people invest in stress-reduction items for their workspace or home. A plant on your desk can reduce your stress and anxiety. In addition, desk organizers can give your desk a tidier appearance, positively impacting your mental health. 

How online therapy with a mental health professional can help if you have anxiety about going back to work

Returning to work can induce nervousness or self-doubt, especially after the events of the COVID-19 pandemic. Changes and transitions can be challenging beyond the present-day difficulties of the modern workplace, which can result in individuals feeling too overwhelmed to seek professional help via in-person therapeutic formats. 

Online therapy through a platform like BetterHelp can be as effective as in-person therapy and offer extra convenience and cost-effectiveness. With an online platform, you can choose between phone, video, or chat sessions with your therapist and find flexible scheduling options. 

Effectiveness of online therapy for mental health conditions

With the rise of online therapy over the past few years, some people may wonder if it is as effective as in-person therapeutic options for mental health conditions. Recent research suggests that online therapy can be just as effective as traditional in-person therapeutic formats, with some citing more convenience and cost-effectiveness than in-person therapy.