How to Reduce Anxiety from Returning to the Workplace
The idea of no restrictions is a mixed blessing. Yes, it’s exciting to know that we may be able to mix with family and friends legally, and to attend big events. But it’s also a little anxiety provoking. After all, the pandemic hasn’t magically gone. It will take time for the world to be a safer place, but at least the UK is getting there with our vaccination programme going full steam ahead.
Many people are feeling anxious at the thought of returning to the workplace after so long. Even the most stalwart of us. It’s normal and to be expected. Even if you’re feeling positive and focused about returning to work, your teams may not be. They may be worried about travelling to work, let alone coping with being in enclosed spaces with others. Needing to use public transport and even queueing up for buses, trains or taxis can raise anxieties at the best of times. Negative self-talk can take over, especially if you find it difficult to distract yourself with other tasks.
Depending on the nature of the negative thoughts, it can be hard to diffuse them. Certainly, our current real-life pandemic challenges have heightened negativity in many of us. But those worries can be helpful as they make us consider any pitfalls and prepare for them. When you’re aware of having these thoughts, change can happen. You learn how to see the positivity in yourself and the situation.
But there’s another crucial way to turn your negative worries into positive thoughts, and that’s being prepared.
Preparation is key!
Preparation is also a big part of controlling the controllables, as I spoke about in last month’s article.
Particularly relevant to today’s worries about returning to the workplace, let’s examine some of the most obvious situations where we can prepare. Planning is really helpful in reducing concerns and turning negative thoughts into positive ones.
Start by making a list of everything you’ll come up against during your day, the things that are particularly worrying. Then write next to each situation what will help to make it more positive.
Here are some ideas that you can share with your teams:
The Daily Commute
- If you’re driving, check for any roadworks on your route and allow time for extra traffic and detours.
- Look into what parking facilities are available nearby if you cannot park on site.
- Catching the train or a bus? Double check the timetables and make a note of the one you need. And then opt for the earlier one! This ensures that any delays won’t make you late, including purchasing a ticket if you don’t have a season ticket and there’s a long queue. Being early to work will help that feeling of positivity.
- Need to use the Underground? That can be an anxiety provoking environment for many at the best of times. Check to see if you need to use it for your whole journey – it could be that it’s just as quick to walk, which also provides some exercise to help you feel better. For me, I usually travel from Marylebone to Baker Street but often choose to walk.
First Day Back in the Office
- This could be a hard day. But not if you plan ahead. Make sure you are fully aware of the new processes and procedures.
- Ask ahead about what has changed, such as desk space, meeting room protocol, drinks facilities (you may need to take your own), whether the canteen is open or if you need to take your own lunch.
- As air conditioning should not be used for COVID-19 safety reasons, dress appropriately.
- To prevent overwhelm, pace yourself on your first day in the office. Ideally, avoid back-to-back meetings in small rooms that day.
- The first day back should be more about being at your desk and creating your new comfort zone. Will you wear a mask at work? What else do you need to take with you? What strategies can you put in place to make you feel safe?
Personal Boundaries
- Consider how comfortable you are with having people around you. How will you react if someone gets too close? Be prepared to ask people to step back and give you space – figure out how you can ask someone to do that without sounding either rude or anxious.
Remember – the more positive you are, the more successful you will be!
