5 Strategies to Cope With Your Return to the Office

Baita, the life and career coach, recommends setting up a weekly time to sit down with the members of your household to openly discuss the transition, particularly during the first month, when family routines might be most in flux.

And don't neglect the basics of self-care, says psychologist Schiff. That means making sure you're getting enough sleep (particularly if you'll need to wake up earlier to commute), exercising and eating well — plus making time for activities that allow you to unwind, like journaling or meditation.

Build a better workday

Going back to the office also means a “once-in-a-lifetime opportunity to recalibrate” your choices at work, McKee says.

She recommends embracing the adjustment period by prioritizing tasks and activities that were challenging or impossible to do remotely, like face-to-face meetings or catching up with colleagues over lunch — interactions that will also help you return to the social rhythm of office life.

For workers dreading their commute, McKee recommends either finding ways to use your time productively (for instance, can you safely make phone calls en route?) or to unwind, whether that means cueing up some good music, listening to books on tape or simply reflecting on your day.

And once you're home in the evening? “Know when to close the laptop,” Schiff says. The return to the office is a valuable chance to reclaim some of the work-life boundaries that may have eroded during your time working remotely, she says.

Seek (and give) support as needed

While some feelings of anxiety about the return to work are to be expected, Schiff notes that anyone experiencing a level of distress that interferes with daily functioning should consider reaching out to a mental health professional for help.

And don't forget your personal network, Baita says. Knowing which friends you can turn to for support is a crucial part of what she calls “adding people to your toolbox.”

McKee also notes that the office itself can be a source of meaningful personal connection during this time — and that personal bonds between colleagues have been shown to make us more productive and effective at work.

Bottom line? “We've all changed as a result of the pandemic,” she says. “Get to know people again and give yourself the permission to … care about each other.”

Mind your mindset

Ultimately, experts stress that the transition back to work is just that: an adjustment period best approached with an open mind.

To that end, Schiff recommends that her clients practice something called radical acceptance: the recognition that while you can't control whether you're being called back into the office (or other people's behavior once you're there), that you can take charge of your own feelings and behavior in response to changing circumstances.

Similarly, Baita notes that strict expectations or preconceived notions about the back-to-work transition can cause unneeded stress and frustration. Instead, she recommends cultivating an open mindset (think: I don't know how this will be instead of I should know how this works). Then, nonjudgmentally observe and take note of how you feel your first few weeks back and adjust accordingly, she says.

Another helpful way to reframe the transition? Think about the return to work in terms of future momentum, not regression. As she puts it: “You're not going back. You're going forward.”