Returning to the Office: Why Am I Having a Hard Time, and How Can I Cope with the Transition?

It seems like we’ve been working from home for ages, and many of us have gotten comfortable with the flexibility and freedom that remote work provides. 

But it seems that this era is coming to an end for many. Reports show that a whopping 90% of companies plan to have their employees back in the office full-time by the end of 2024, and many larger companies have already started calling for their employees to return.

Some experts claim that there are mental health benefits to returning to the office, including reduced social isolation and better sleep habits. 

But according to surveys and reports, the reality is very different – instead of benefiting mental health, return-to-office mandates are leading to a mass worsening of mental health. Some are even calling it a mental health crisis.

If you’re having a hard time coping with being called back into the office, you’re not alone. Here’s why this is so hard for so many of us, and how you can cope.

Return-to-office mandates are affecting mental health

In a 2021 McKinsey survey, 1 in 3 American workers reported that returning to the office has had a negative impact on their mental health. That number was even higher – nearly 50% – for parents returning to in-person work.

In another more recent study, over 30% of workers reported that their mental health was worse than it was just six months ago. They also reported a decline in their sense of belonging and engagement at work, despite working harder than ever.

The same study made it clear that return-to-office mandates are – at least partly – to blame for workers’ declining mental health. 

Over 50% of workers reported that remote or hybrid work schedules would be the best way to improve or manage their mental health. Over 1 in 4 employees state that a toxic work culture is to blame for declining mental health; people who have to work in an office rather than remotely may be subjected to these toxic cultures on a more regular basis.

So if you find yourself feeling anxious or resentful about having to return to the office, know that these feelings are 100% valid. You’re not alone – many people are feeling the same way. But why are we feeling this way?

There are a few different explanations

• Return to office represents a lack of autonomy and freedom for many employees, which can breed feelings of resentment.

• Needing to commute to the office, especially over long distances, means that people have less overall time to themselves. This means less time to spend with family, practicing self-care, or completing other tasks.

• Just like any big change, returning to the office can disrupt daily routines, which can worsen mental health. For example, you may find it challenging to adjust to a new sleep schedule.

• Working in the office may lead to weaker interpersonal and work/life boundaries, especially in toxic work cultures. You may feel more pressure to be productive with your managers’ eyes on you – which, ironically, can lead to less productivity.

• People who already live with mental health conditions like depression may have less time and freedom to treat and manage symptoms the way they need to. 

• Returning to the office means that parents and caregivers have less flexibility, which means added financial and time-related stress.

How do you cope with returning to work?

If you’re one of the many people who are struggling with being called back into the office, here are some tips to keep in mind.

• Acknowledge your feelings

Although it’s tempting to push uncomfortable feelings away, it’s best not to try to ignore how you’re feeling. Notice your emotions about going back to the office, but don’t judge them. Name your feelings. For example, are you feeling angry? Resentful? Despaired? 

Whatever’s going on for you, acknowledge it. Ignoring your feelings won’t make them go away.

• Create a transition routine

One of the reasons why having to return to work is so hard is that it changes our routines.

Establish a transitional routine to help ease the shift from a remote work setting to the office. This routine could include activities like organizing your workspace, setting intentions for the day, or enjoying a relaxing commute playlist. Having a structured routine can provide a sense of control and familiarity during this big – and uncomfortable – change.

• Communicate your boundaries clearly

Clearly communicate your boundaries and expectations regarding work hours, workload, and availability as you transition back to the office. Advocate for a healthy work-life balance by discussing flexible hours or remote work options if possible. Open communication with your employer and colleagues can help manage expectations and reduce stress.

On a similar note, it can be helpful to be aware of what your dealbreakers are in terms of remote work. If you are absolutely not willing to work in the office over a certain number of days per week, then it may be time to start looking for a new job.

• Reconnect with colleagues

One positive about going back to the office is the social connection it can bring. However, after so much time away, you may be feeling distanced from colleagues who once felt like old friends.

Take the opportunity to reconnect with your colleagues in the office setting. Schedule informal meetings or coffee breaks to catch up and rebuild those essential social connections. Reconnecting with your work community can enhance your sense of belonging, reduce feelings of isolation, and make the transition smoother.

• Work with a therapist

Consider speaking with a mental health professional to discuss your concerns and emotions about returning to work. Professional therapists can offer coping strategies and tools to manage this stress effectively.

Mental health therapy for professionals in Washington D.C.

If you’re in the Washington D.C. area and are interested in working with a therapist about the stress of returning to the office – or any other area of your life – our team at North Star can help. All of our experienced clinicians are well-trained in effective techniques to help people with the full range of human experiences, including work-related stress and anxiety.

Get in touch with us to schedule a free consultation. We’re looking forward to hearing from you.