5 ways to manage back-to-work anxiety
If you’ve had a break over the summer, or are returning to work after parental leave, sabbatical or unemployment, it’s not unusual to feel nervous. But sometimes it can feel more than just nerves. Clinical psychologist Dr Laura Keyes discusses what work anxiety is, why it occurs and what you can do about it.
Whether you're returning to the workplace following illness, parental leave, a sabbatical or extended break from employment, you may find yourself dealing with some feelings of anxiety about the return. While some might look forward to a return to the workplace, especially if working from home or if an absence of work has proved difficult, others might experience feelings of dread and worry. This can lead to poor sleep, irritability and even panic.
Next, find out what is stress and how to reduce it, discover mindfulness tips for working from home and learn how exercise benefits our mental health.
Am I experiencing work anxiety?
Many of us experience anxiety or dread when returning to work after a holiday or time off. We can expect to feel apprehensive about change, however some of us may experience a more intense anxiety as a reaction to changes. Signs can include:
- heightened worry about work
- feelings of dread
- panic
- disrupted sleep
Why do we get back-to-work anxiety?
Change can sometimes be hard, but for those of us who thrive on routine and control, returning to a workplace may pose a bigger challenge. Many of us feel bonded with our homes and associate them with feelings of safety. Some of us may miss our home, pets or family to the point where we experience separation anxiety.
You may have felt safe and sheltered at home, and settled in a new routine with comfier clothes, more regular breaks and a better work-life balance. Or you may have experienced a more challenging time working from home, and have felt isolated or distracted.
5 things to do if you feel anxious about work
1. Acknowledge your feelings
Accept feelings of unease, as these will pass. In difficult moments, focus on breathing slowly and deeply, and speaking kindly to yourself as you would a loved one.
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2. Create a feeling of safety
Think about what it is about home that helps you to feel safe and comfortable, and take reminders of home with you. For example, a particular smell, trinket or item of clothing may be comforting. It might even be possible to take your dog to work with you, as some companies have become more flexible with work practices. Trial a short routine when returning home to help you feel more in control, such as showering, changing clothes or doing some exercise.
3. Speak to your manager
Explain that you're struggling and what you might need, such as flexibility from the employer in regards to childcare arrangements, a phased return to work or some continued remote working. Explore whether some meetings can be conducted remotely, or have allocated meeting-free days. It's okay to ask your employer questions about policies on flexible or hybrid working, for example, if something isn't clear.
4. Talk to colleagues
Sharing anxieties with colleagues may help you to feel less alone and more comfortable. Strong social connections can sometimes help to ease anxiety, so aim to set time aside at lunchtimes and breaks to connect with colleagues.
5. Seek help if needed
If your feelings are causing significant distress and impacting greatly on your life, seek out a psychologist via your local NHS wellbeing service, or source one privately. Acceptance and Commitment Therapy (ACT) or Cognitive Behaviour Therapy (CBT) can teach you more flexible ways of responding to anxiety.
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This article was last reviewed on 1 August 2024.
Dr Laura Keyes is a Clinical Psychologist, registered with the Health and Care Professions Council (HCPC). She runs a private practice offering psychological therapy and assessments for neurodiversity to children and adults in Bedfordshire: drlaurakeyes.com
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