For many of us, the pandemic has had a big impact on the way we work. Unable to continue at the office, remote work became a necessity. In 2019, 8% of Americans reported working from home. In 2024, that percentage tripled to 27%. While initially a temporary fix, the perks of working remotely have made it harder to return to the office.
Thanks to remote work, long, unnecessary commutes are a thing of the past. It’s hard to imagine having to wake up hours before our shifts to get ready for a long, exhausting commute on the road or subway in stuffy, formal clothes.
Companies are increasingly calling for employees to return to the office, with one survey revealing the majority of CEOs globally (64%) predict a full return to the office by 2026. Yet many employees are resisting. Another survey found that more than four in ten (41%) of remote workers in America said they’d rather quit than return to the office full time. While some may feel inclined to switch to a remote job, unwilling to return to the office, many of us are facing the Great Return.
Read more: The State Of Mental Health In Texas: Anxiety & Depression Statistics
Dreading The Great Return To The Office
Whether it’s the whole week or a few days at a time in a hybrid model, the shift back to the office can be emotional. The stress of change and new routines, coupled with the perception of lost autonomy, can be overwhelming. After years of adjusting to life with the pandemic, many of us dread another upheaval.
Our relationships with our supervisors and colleagues might also feel tense, as differing opinions on remote work clash, adding to our workplace stress. If you already struggle with anxiety surrounding work, the thought of preparing for the return could be bringing up feelings of burnout and frustration.
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Even The Smallest Steps Can Help Us Move Us Forward
As these feelings grow, you might feel inclined to withdraw from your colleagues and friends at work, because you no longer feel comfortable socializing, or the pressure of the interactions feel too heavy to bear. These coping mechanisms may give you a temporary sense of relief, but in the long run they can increase anxiety and lead to workplace burnout.
As anxiety specialists, we want to equip you with the best practices to help you alleviate your anxiety and navigate the upcoming changes. While you’ve already taken the first step by reading this blog, read ahead for the next steps you can take to better support your transition to the office.
Read more: Beyond The Blush: Your Toolkit For Coping With Social Anxiety
5 Steps To Manage Anxiety Returning To The Office
Identify Triggers
Sometimes, anxiety can come without cause, but in this case there are likely specific triggers that add to your worries and general unease around returning to the office. Take some time to write down your concerns (e.g. commute, social interactions, less time with family) and reflect.
Identifying these triggers is key in creating actionable solutions. For example, there may be ways to cut down on your commute or tasks you can do the day prior to make getting ready easier, saving you time in the mornings.
Ease into the Changes
If possible, speak to your supervisor about easing into your new routine with a temporary hybrid work arrangement. A gradual transition back into the office can help give you time to adjust to the changes of a new routine and ease any discomfort as it comes.
Once you’re at the office, establish a routine for yourself. A consistent schedule for sleep, meals, and commuting can help return a sense of control over your day. Make sure to plan plenty of regular breaks during the day for short walks, a stretch, or some deep breathing.
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Prepare your Environment
A big part of why working from home can feel so comforting is because we’re in a familiar environment. Think back to the little things you’re used to seeing each morning at your home office and consider bringing some of them to the office.
Set up your workspace to feel comfortable and personal. A touch of home will help create a sense of safety and familiarity. Items like photos, desk plants, and small mementos can easily make an otherwise cold and corporate space feel warm and inviting.
Build Community
Fostering relationships with your colleagues by gradually re-engaging by the water cooler or during coffee breaks can help you feel less out of place at the office. Start small with one-on-one chats or small groups, especially if large gatherings feel overwhelming.
Read more: Guide to Building Your Social Support System (And How to Ask for Help)
Manage Stress
As with any big change, stress can come in waves. It’s important to address it in the moment and mitigate the impact it has on your emotional wellbeing.
Try these techniques to deal with stress in the moment:
- Break tasks into smaller steps to avoid becoming overwhelmed.
- Celebrate small accomplishments like making it through a grueling hour of traffic.
- Practice mindfulness or grounding exercises such as the 5-4-3-2-1 to help you focus on your surroundings and get out of your head.
- Use breathing exercises such as pursed-lip breathing or box breathing to calm your nervous system and relieve anxiety.
Read more: 5 Breathing Techniques to Relieve Anxiety: A Guide from ATX Anxiety
Seek Help
Returning to the office after a long time working remotely can present difficult challenges and create feelings of unease and apprehension. Feeling nervous and a bit uncertain are a normal part of such an important transition. But when these feelings persist and you don’t feel like yourself anymore, it may be time to talk to someone.
While these steps are a great place to start, they’re not a substitute for professional medical advice or prescribed treatment. If you’re seeking specialized support in managing anxiety in Texas, book an appointment with us at Austin Anxiety and Trauma Specialists. Our expertise in CBT and EMDR treatments for anxiety can help you regain control of your life. It can get better. We can help.
