5 Tips for Returning to Work

According to the Centers for Disease Control and Prevention, mental health is defined as, “our emotional, psychological, and social well-being. Impacting the way we think, feel, and act.” When you read that definition, we all have mental health and we all should be concerned about mental health issues. Any person, thing, or event that impacts the way we think, feel, and act could cause symptoms of a mental health condition.

I have done many posts about returning to school and the transition from school to summer and will soon have one up about the transition back to school. However, I haven’t done anything specific about the return to the office. Let’s face it… virtual and hybrid methods of work are here to stay! This might mean a company or position in a company going 100% remote or a hybrid method of some remote work as well as some in-person work. If you find yourself in a position where you do need to return to in-person work, whether 100% or a hybrid method, how do you prepare for that transition back? 

Here are 5 tips to get you started:

1. Identify coping skills sooner rather than later. Most of us have heard the phrase coping skills before, but how many of us actually use them? Coping skills and strategies can be different for everyone. What works for one person might not work for another. What works in one situation might not work in another situation. The trick is to find a variety of coping skills that you work for YOU and practice them before you need them. Engaging in coping skills while you are in a calm and relaxed state can help your body and brain get back to that state faster during emotional times. The sky is the limit with coping skills, but some common ones are:

   1. Exercise- running, yoga, gym

   2. Reading

   3. Socializing with others

   4. Listening to music or a podcast

   5. Watching a funny movie or show

   6. Journaling, drawing, coloring

   7. Puzzles or crafts

Some questions to ask yourself:

1. What coping skills do I use? Are they effective?

2. When was the last time I used my coping skills?

3. How often do I use my coping skills and do I need to change the frequency? to say, “no?”

2. Get back into a routine and schedule. Many of us were forced to get into a different routine in March 2020, and many of us disliked the loss of control. It’s time to get that back! If you are planning to go back to in-office work, think ahead at how your routine might need to change. What control over your schedule and routine do you have and what can you do to make it easier for yourself and your family? Everyone’s routine is different, so finding what works best for you is key. 

Some questions to ask yourself:

1. How will my routine change once I am back in the office?

2. What do I like or dislike about the upcoming change and what can I do to make it better?

3. Who else might be impacted by my schedule change?

3. Check-in with yourself. Many of us go on autopilot when we get into the groove of things. It isn’t necessarily a bad thing, but we can often forget to STOP, SLOW DOWN, and CHECK-IN with ourselves. Schedule breaks throughout the day, whether it’s setting an alarm or scheduling the breaks after certain tasks. Allow yourself to do a check-in. Are you feeling better or worse than you were since the last check-in? If so, what can you do to make the rest of the day better? If you are being more mindful and routinely checking in with yourself, you will be able to catch when you are starting to burn out quicker. 

Some questions to ask yourself:

1. How often do I check in with myself and does not frequency need to change?

2. When was the last time I checked in with myself?

4. Have a support system. Identify the people that are included in your support system. Next, identify who in your support system is good for what. Your best friend might be great when you need support at work, but not so much when you need support with your family life. When using a person for support be able to identify your expectations. Do you expect them to be a soundboard or do you want them to help you problem-solve? Communicate your expectations to them as soon as possible so everyone is on the same page. 

Some questions to ask yourself:

1. Who is included in my support system and who is good for what areas?

2. When was the last time I checked in with or used my support system?

5. Learning when to say, “no.” Saying no can be very difficult. Somewhere along the way the idea of saying, “no” translated into, “I don’t care,” or “I am weak.” Saying no is not weak. If you don’t want to do something or really don’t have the time to add this other thing to your plate, you owe it to yourself to say no. When you can say no to someone else, you are saying yes to yourself. Yes to your time. Yes to your mental health. Yes to what you want to do. Find someone who might be easier to say no to and start practicing on that person! From there, you can only grow to others. 

Some questions to ask yourself:

1. When was the last time you said, “yes” to something/someone when you really wanted to say, “no?”

2. How often do you agree to do something you don’t want to do?

The return to work will be different for everyone. As I frequently said at the beginning of the pandemic… these are uncharted waters. Take your time and think about what works best for you and your family. Consult feedback from family members and your significant others before making a final decision. Talk to HR, bosses, or anyone else that could assist in your decision.