The transition back to office work after an extended break can be difficult. In the era of covid, many workers have had to take on new and unexpected roles to keep their businesses afloat. Now that things are starting to return to normal, it is crucial to focus on stress management to make the most of this time.
What are the anxieties or types of stress people are facing?
People face a few acute anxieties as they return to office work:
1) The fear of contracting covid
This fear is a valid concern that many people face, given the virus’s highly contagious nature. You can talk to your supervisor about the guidelines, such as wearing masks and maintaining social distance. It is also important to remember that contracting covid is low if you are healthy and not in close contact with someone who has the virus.
2) Meeting deadlines and expectations after taking an extended break
If you have been out of the office for an extended period, it is natural to feel anxious about meeting deadlines and expectations. It is understandable as there is a lot of stress to perform well after an extended break. However, as a worker, you can communicate with your managers openly, and they will be able to provide you with guidance and support as you transition back into the office.
3) Fear of job loss
The current economic climate is uncertain, and many workers are anxious about losing their jobs. It is important to remember that job loss is not always within your control. Many factors contribute to job loss, and worrying about it will not change the outcome.
4) Social anxiety
Many workers are anxious about interacting with others after an extended period. For some, readjusting to face-to-face interactions can be uncomfortable or just awkward. However, you can reach out to your colleagues before returning to the office and set up a plan for socializing. You can also take breaks to interact with people outside of work throughout the day.
5) Returning to a new normal
The “new normal” is an anxious time for many people. The world has changed a lot in the last year, and it can be challenging to adjust to these changes. It is important to remember that the stress response created by change is temporary, and eventually you adapt and become comfortable with the changes.
How You can Control Your Stress Response
There are a few things that you can do to manage these anxieties:
- Talk to your manager: Communicating openly with your manager is vital. They will be able to provide you with guidance and support. This concern is valid as many businesses have had to downsize due to the pandemic forcefully. However, workers can take steps to improve their chances of keeping their jobs. For example, they can improve their skills and stay up-to-date with industry trends.
- Make a plan: If you are feeling anxious about returning to the office, it is helpful to make a plan. This plan can include setting up social interactions with colleagues or taking breaks throughout the day. Having a plan will help you feel more in control and less anxious.
- Focus on the positive: It is important to remember that the “new normal” is only temporary, and you are resilient and adaptable to change. Focusing on the positive aspects of this time can help you stay motivated and reduce anxiety.
- Remember that you are not alone in feeling anxious about returning to work. Many people are facing similar challenges. Talking to others about your experiences can help you to feel connected.
- Take care of yourself: This includes getting enough sleep, exercise, and relaxation. Taking care of yourself will help you stay focused and stress free.
These Techniques can Help in Alleviating Stress
1) Meditation
Meditation is the act of focusing your attention on a single object or thought. It can help clear your mind and reduce stress/anxiety. There are many different types of meditation, but all of them involve focusing your attention on something. This practice is by repeating a mantra, listening to calming music, or concentrating on your breath. Choose to focus on the positive side of getting back to work.
If you are new to meditation, learn it takes time to get comfortable with the practice. But there are many resources available to help you get started, including apps, books, and websites. Start by setting aside a few minutes each day to meditate. You can increase the amount of time you meditate as you become more comfortable with the practice.
Apps that offer guided meditation:
- Calm
- Headspace
- Happify
- Stop, Breathe, & Think
2) Mindfulness
Mindfulness is the act of being present in the moment. It means paying attention to your thoughts, feelings, and sensations without judgment. Mindfulness can help you be stress-free by teaching you how to focus on the present moment. You can incorporate mindfulness into your every day activities by paying attention to your thoughts and sensations as you go about your day before setting for work.
Start by taking a few minutes each day to be mindful of your surroundings. Pay attention to the sights, sounds, smells, and tastes around you. You can also try focusing on your breath or body sensations. As you become more comfortable with the practice, you can increase your time of being mindful.
3) Breathing Exercises
Breathing exercises are a type of meditation that involves focusing on your breath. Concentrating on your breath can help calm your mind and body and reduce stress.
Start by finding a comfortable place to sit or lie down. Then, focus on your breath and count each inhales and exhale. You can also try deep breathing exercises by taking slow, deep breaths through your nose and exhaling through your mouth. Do this for several minutes each day to help reduce stress and anxiety.
Examples of breathing exercises:
- Box breathing involves inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and then holding your breath again for a count of four. Repeat this cycle several times.
- Belly breathwork involves placing one hand on your stomach and the other on your chest. As you inhale, focus on filling your stomach with air. As you exhale, focus on pushing your stomach’s air out. Repeat this process several times.
4) Yoga
Yoga is an exercise that involves stretching, breathing, and meditation. It can help calm your mind and body and reduce anxiety. You can do yoga at home or in a class. Start with a beginner’s class or tutorial if you are new to yoga. Once you have learned the basics, you can practice yoga at home. Many apps and websites offer yoga classes.
Some examples of yoga poses:
- Mountain pose: Stand with your feet together and your hands by your sides. Then, raise your arms above your head and take a deep breath. As you exhale, bring your arms down to your sides.
- Downward facing dog: Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Then, lift your hips into the air and straighten your legs. It would help if you formed an upside-down “V” shape with your body. Hold this pose for several breaths before returning to the starting position.
- Warrior III: Start in a standing position with your feet together. Then, step one leg back and raise your arms above your head. Lean forward so that your body forms a straight line from your fingertips to the top of your head. Hold this pose for several breaths before returning to the starting position and repeating it on the other side.
5) Do Activities that Make You Happy
Doing things that make you happy outside of work can help alleviate stress when you are at work. These things can include spending time with friends and family, pursuing hobbies, or doing things that make you laugh. When you have positive experiences outside of work, you can bring that positivity into your work environment.
It is also important to remember that we all deal with stress differently. What works for one person may not work for another. Experiment with different techniques until you find something that works for you. And don’t forget to ask for help if you need it. There is no shame in seeking out support from a mental health professional or therapist if you are struggling to cope with stress on your own.
Returning to the office after a long period of working from home doesn’t have to be stressful. There are a few simple things that you can do to manage stress in your return to the office work environment. First, take some time for yourself each day. It can be as simple as taking a few minutes to meditate or exercise. Secondly, make sure you stay connected with your friends and family. It is vital for both your mental and physical health.
Lastly, remember to focus on the positive aspects of your job. It can be an opportunity to reconnect with co-workers and re-establish routines. By focusing on the positive, you will be able to deal with any negative aspects of the transition. And remember, if you are struggling to cope with stress, ask for help. There are many others feeling the same way and you’re not alone.
