🏢 Ready to get back to the office?

Tips and experts' opinions on return-to-work anxiety: 1,5 years after the pandemic first hit.

A lot of us have been adjusting to the new normal of working from home (WFH) since the COVID-19 pandemic hit. Some might never even knew what it felt like to work from the office pre-pandemic.

Right now as new rules are being put in place and public facilities are starting to open up again, most people are probably divided into two groups: those who are very excited to get back to the office and enjoy all the amenities, and those who are dreading it due to a fear or anxiety.

Neurobiology effects of isolation

The University of California, Riverside (UCR), has interviewed some of their Psychology professors on how returning to work during a pandemic could affect us internally—both physically and mentally. Here are some facts to help you understand why and how return-to-work anxiety is formed:

• Fact 1: Greater social interaction correlates with increased volume in the amygdala (encodes salient information), the hippocampus (important for learning and memory), as well as greater cortical thickness in prefrontal cortex (responsible for decision making and social behavior).

  Implication: We have become more used to interacting with fewer people and turning inwards. A return to meetings, classes, and in-person social events can be overwhelming initially and lead to greater anxiety.

• Fact 2: You have been living through very uncertain times; therefore, it is completely normal to feel anxious about yet another change.

  Implication: You may begin to feel anticipatory anxiety, which arises when you begin to think about what “may” or “could” happen.

Find the full Q&A session with UCR professors here.

The risk of living

In the YouTube video titled “Overcoming Pandemic Re-Entry Anxiety”, Psychologist and Founder of mental health app Loop.co, Ali Mattu, explains that there is actually no way to completely reduce the risk of living. This is the key mindset to have when dealing with return-to-work anxiety, as it often stems from the fear of getting infected or spreading the virus itself.

Return-to-work anxiety is mostly felt by those who live in an area where:

• The risk of widespread COVID-19 outbreak is low.

• Businesses and public facilities are beginning to open up.

• Places are opening up in a responsible manner that reduces and mitigates risk.

In Indonesia, this means green zones or areas with lower levels of PPKM. If you happen to live in one of these areas, and you feel more anxious than you are excited about working from the office again, there are 3 things you need to keep in mind:

1. Practice behavioral independence. As we now have to learn new routines, new systems, and new procedures, make sure familiarize yourself and get everything down at least a week before your first day back at work.

2. Learn to manage difficult emotions. Intense and powerful emotions will come up as you re-adjust to the new ways of working. Plan on what to do when these emotions come. Anticipate by not putting too much on your schedule for your first week back, and have something to look forward to at home (like your favorite tv show!).

3. Ask for help when needed. For when things get a bit too overwhelming, make sure you know how and where to get help. The easiest path is to reach out to a close friend, preferably one who does not share a similar situation for less emotional advice.

4. Normalize check ins. Seize the awkward moments of asking questions like “how are you feeling?” or “has your first week back been tough?” to your colleagues. Help create an encouraging work environment by giving help and knowing when to ask for one when needed.

Watch the full 12-minute video on re-entry anxiety here.

Anxiety from a leader’s POV

The tips above might be useful for most employees looking to return to the office in the near future. But for leaders who bear a unique set of responsibilities, there are also ways you can do to be supportive of the people in your team.

• Be understanding. People’s behavior may seem “off” as they process new realities. For some, return-to-work anxiety could result from the lack of family support during the pandemic. Encourage them to take paid time off, or consider reducing work hours to ease them back in.

• Encourage a sense-making process. Create a safe space for your team to share their challenges and be honest about the impact recent changes have on them.

• Be honest about what you know. Share facts and data regarding new changes as you have them. Ask your team for their input and questions. The dialogue will help everyone process the situation and feel a sense of control.

• Overcommunicate. Don’t let open space fill with anxiety. Make extra time and effort to communicate early and often. Look for ways to actively include your team in figuring out a path that works for the business.

• Be aware of signs of distress. Keep a sharp eye out during your interactions with your team, and look for signals (verbal and non-verbal) that they may be experiencing unhealthy levels of anxiety or difficulty.

Read more on what leaders (and all employees) should do to prepare before returning to work here.

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May you find at least one or two insightful tips from this week’s Monday Mavens edition, and that they’ll equip you for the new way of working that’s coming soon!

In the meantime, subscribe for more productivity tips and share our editions to your colleagues if you feel that they could use some of our tips.

Cheers!