How To Manage Back-to-the-Office Anxiety

It’s happened – the dreaded call back to the office has arrived. ☹ If the thought of trading your cozy pajama pants and comfortable home setup for fluorescent lights and shared coffee machines fills you with feelings of anxiety, panic, and dread, you’re not alone. Take a deep breath (seriously…take one now) – it might not be as bad as you think. In fact, it could be better than expected.

Over the past few months, I’ve been working with many clients making the same transition, and the surprising truth is that they’re discovering hidden upsides to working in the office. Read on for practical tips to help ease your back-to-office anxiety and make the shift a little smoother.

Coping with Common Back-to-Office Anxieties

Returning to the office can stir up a mix of emotions, as well as specific challenges such as panic attacks, social anxiety, and specific fears. With a slight shift in perspective and the right strategies, these challenges can become far more manageable. Below are some common back-to-office anxieties, and how to overcome them.

What if I have panic attacks or social anxiety?

If you experience anxiety or panic attacks it makes sense that you’ve been steering clear of the office, and spending as little time as possible interacting with others. The good news is that more in-person time may actually help. While it might feel overwhelming at first, increasing your time in the office and social interactions can actually reduce anxiety and panic attacks – not just at work, but overall. For example, Cognitive Behavioral Therapy (CBT) for Panic Attacks will help you get your life back by gradually approaching the activities you once avoided. It may seem counter intuitive, but the more days you spend at the office, interacting with people, the faster CBT can work to decrease your anxiety symptoms. Try thinking of it like ripping off the Band-Aid instead of doing it slowly -it might sting, but it’s over quicker.

What if I hate the commute?

If you dread returning to a commute to and from the office, try to reframe it as transition time. It can be helpful to have a natural buffer between your work and personal life – something that’s harder to come by when working from home. Use your commute time to listen to music, nature sounds, or something funny, interesting, or relaxing. If your thoughts turn to dread, gently shift them back to the music or podcast and soak up the potential relaxation. You can even save your favorite music/podcasts for your commute to build a positive association with the ride and eventually even look forward to it.

What if I feel self-conscious in my work clothes?

Wearing different clothes at work and at home helps contribute to a healthy work-life balance. Changing into work clothes can shift your mindset and signal to your brain that it’s time to focus, while changing out of them and into your pajama pants at home reinforces boundaries between work and homelife. Channel your inner Mister Rogers and embrace the outfit changes as part of your routine – a simple but effective cue for shifting gears! If you feel self-conscious in your work attire, remind yourself that people are not paying as much attention to your appearance as you probably think they are. If you want in on a little secret, most people are focused on themselves, not on what you’re wearing.

Hidden Benefits of Returning to the Office

Sure, ditching pajama pants for work clothes might not sound appealing at first, but getting back to the office comes with some unexpected benefits. Here are a few hidden advantages to take advantage of:

• Social Connections

Even small interactions can make a significant, positive impact on our mood and engagement at work. Smile at a coworker, strike up a brief conversation, eat lunch near other people, or take a mini walk with someone. Don’t have someone in mind? Look outside your department for new connections – being on-site opens up more social opportunities. And if socializing feels overwhelming or arises feelings of anxiety or panic, working with a San Diego Psychologist at Therapy Changes can help ease the transition.

• Contact with Nature

Stepping outside, even just during your commute or walking between buildings, offers exposure to natural light and fresh air – both of which support your mental and physical health. Sunlight helps regulate your sleep cycle and boost Vitamin D – a nutrient known to contribute to mental health. If you are lucky enough to work near green space, take advantage and grab some nature time by taking a walk or simply step outside to tune into the sounds and sights of nature for a quick mindfulness reset!

• More Movement

Returning to the office naturally provides more opportunity for physical activity in your day. Whether it’s climbing stairs, walking to your car or to the restroom, these little bursts of physical activity add up. Take advantage of the opportunities to get your steps in!

• Behavioral Activation

This psychological concept refers to how action can spark energy and motivation – how we get moving, energized, and build momentum. If you sometimes feel uninspired or sluggish at home, simply getting dressed and going to work can help kick start your momentum. That energy might carry over into other activities such as going to the gym, taking a walk, or picking up groceries. Since you are already getting ready for the office, use behavioral activation to build positive momentum to accomplish other tasks throughout the day.

Still feeling unsure about the benefits of returning to the office? That’s completely natural, and you’re not alone. At Therapy Changes, our team of skilled Cognitive Behavioral Therapists (CBT) are here to help you understand and work through your thoughts, feelings, and behaviors that may be holding you back, so you can confidently face this transition and discover its hidden benefits.

Whether you’re dealing with anxiety, overwhelmed, or just need a little guidance, we offer practical strategies tailored to your needs. Contact Us today to schedule a consultation – we’re here to help, in your return to the office, and beyond.

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