Whether you returned fully to work months ago, have been balancing a partially remote and partially at the office schedule, or are just now returning to work at all, there are some things that can cause stress and anxiety.

It is important to note that some people will not feel the stress of returning to work immediately and it may take weeks or even months before their stress and anxiety pile up and they begin to feel stressed out.

Common Stressors When Returning to Work – and how to tackle them

Some people may have anxiety about social interaction. This can be for a couple of reasons. First, you probably have not been interacting with other people as much or in the same way for a while now. This can make people’s social anxiety flare up.

Another concern about being around other people Is a fear of the virus itself. Even if you are vaccinated, you may be worried that you will contract or spread the coronavirus. This is especially true for those who work in public areas.

There may also be new procedures and rules to learn and follow. These may ease some anxieties but can also add on to the stress of returning to work after being away so long. You may also have to do more work because coworkers may self-isolate or there may have been layoffs because of lockdowns.

Some may find that the industry they are in has been negatively impacted which can cause a concern about reduced hours, productivity, and layoffs. This has been a major cause of stress and anxiety for people around the world since the beginning of the pandemic.


Sometimes therapy is the best solution to ease your increased anxiety. If you have distressing thoughts that distract you from your work or personal life, then you may want to look into online therapy. You can learn more about online therapy in this article. There are several different types of therapy that can effectively reduce anxiety.

Plan Ahead

You can reduce a lot of stressors by planning ahead. Try to leave early so that you do not have to worry about being late or getting caught in traffic. You can make your lunch the night before, so you are not too rushed in the morning. Also, you can bring hand sanitizer and an extra mask to work so that you always know that you will be able to take the necessary precautions to protect against Covid-19.

Talk to Your Boss

You can also talk to your boss about the things that contribute to your anxiety about returning. It could be your workload or the days that you have off. Speak with your manager and work something out with them. Some bosses may even be comfortable with letting you return to work gradually instead of just jumping in 100% after working remotely.

Be Healthy

It is important to stay physically and mentally healthy and doing so can help your anxiety levels. You should try to eat healthy, nutritious, well-balanced meals three times a day. This can go a long way towards promoting good energy levels and improving your mood. You may also want to avoid coffee or at least consume less caffeine because it can contribute to anxiety as well.

You also need to make sure that you exercise regularly. Research shows that exercising can help you reduce your anxiety levels. You should also strive to get enough sleep every night, even on the weekends. This can help your focus and productivity. Furthermore, lack of sleep can be bad for anxiety.

Be Mindful

Anxiety may cause you to worry about the future and things that may happen. Mindfulness helps you stay in the present and increase your awareness of your thoughts. This can help you reduce anxiety and improve your overall wellbeing.

It is not hard to start practicing mindfulness. You can just take a few minutes to practice deep breathing techniques. Focus on your breathing as you inhale and exhale. Breath slowly in through your nose and out through your mouth.  Let your thoughts pass without judgment. Try to do this once every day and you may find that you have less anxiety.

Avoid ‘All Work and No Play’

A lot of people tend to forget to have fun. You may want to plan a day trip or pick up a new hobby. These types of things can provide you with time away from your stressors. They can also release brain chemicals that can help us reduce our anxiety levels. You should always be sure to have the time you need for your personal life.

Final Thoughts on Returning to Work

As more and more people in Wales return to normal work schedules, anxiety levels may be on the rise. It is important that you do the things in your control to reduce your anxiety and improve your mood. However, if you find that you have overwhelming anxiety that is impacting your wellbeing, then you may want to talk to a mental health professional.


About the author

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.