How to deal with back to work anxiety

The effects of anxiety in the workplace

If you find your job stressful, returning can be even more difficult - particularly after a relaxing break. "If someone doesn't enjoy their work or finds that they have lost motivation, it can be hard to get a positive perspective on returning to work. Anxiety is often triggered by our negative thoughts and how we perceive an outcome or situation," Crowe explains.

"Workplace bullying or difficult working relationships can also add huge amounts of stress and may cause anxiety regarding facing colleagues when the time comes to get back to work."

Back to work anxiety can be a particular problem for people who already struggle with clinical anxiety too. "Individuals who struggle with generalised or social anxiety may become overwhelmed with just the thought of getting back into a routine; the energy that it takes to be fully present at work can take its toll," Crowe says.

One of the key issues is that people with anxiety tend to experience 'what if' thoughts, which can lead to worry over future scenarios that may or may not happen.

How to handle back to work anxiety

If you find yourself struggling with anxiety after a break from work, there are steps you can take to make the transition a little easier.

Speak with your boss

It can be helpful to think about the source of your worries. If your workload is the problem, it might be worth politely bringing up the issue with your employer to find a solution. If your commute is the issue, it can be a good idea to enquire about flexible working, even if it's working from home for a day or two a week, or starting and finishing at a different time to avoid the worst of rush hour.

Prepare

Most of us feel stressed about getting stuck into work after time off, but preparing for it can make the process less challenging. This might mean preparing lunches and dinners in advance or making sure you've finished all your tasks before going away - so you aren't coming back to a pile of work.

"Make to-do lists and try to stick to a routine, even though it may feel easier to stay in bed," Lidbetter advises.

Be realistic

However, it's important to set realistic expectations of yourself and the week ahead. It's perfectly acceptable to be kinder to yourself and do what you need to get by for the first few days back in the office, rather than take on too much. "Separate tasks into smaller time periods - small bite-sized pieces," Crowe adds.

Try mindfulness

For some people, back to work anxiety is all about projecting ahead and worrying about what may - or may not - happen. Mindfulness, being aware of your surroundings, can help you stay in the moment and improve your mental well-being.

Plan fun things

Your holiday might be nearly over, but it doesn't mean you can't plan enjoyable things after you return to work. Whether it’s heading to the pub for after-work drinks with colleagues or arranging to see friends at the weekend, planning something you enjoy can help tackle the feeling of dread.

Write down the positives

"Focus on the people or elements of your job that you enjoy," Crowe advises. "Write down what you enjoy doing at work - helping others, problem solving, dealing with projects or being part of a team."

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