The New Kind of Anxiety
After years of remote work, returning to the office isn’t just a shift in location—it’s a major psychological adjustment. Many employees are experiencing what’s now known as “return-to-office anxiety.” The transition can trigger stress, fear of change, and social discomfort.
If you’re dreading your commute, uneasy about in-person meetings, or anxious about losing the freedom of remote work, you’re not alone. This post will explore why this anxiety happens and what you can do to feel calmer, more in control, and confident as you re-enter the workplace.
What Is Return-to-Work Anxiety?
Return-to-work anxiety refers to the stress and unease people feel about going back to a physical office after working from home—especially for long periods. It can stem from:
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Social anxiety and fear of in-person interaction
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Losing the flexibility and autonomy of remote work
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Health-related concerns in shared spaces
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Pressure to perform or “catch up”
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General resistance to change or uncertainty
While this is not a new form of anxiety, the post-pandemic context has made it more widespread and socially relevant. In fact, a 2023 study by the American Psychological Association found that over 49% of remote workers reported elevated stress at the thought of returning to in-person work.
Why Is It So Stressful?
Understanding what’s happening in your mind and body is the first step to managing return-to-work anxiety effectively.
The Neuroscience of Change
When we anticipate change—especially one we don’t control—our brain triggers a stress response. Cortisol and adrenaline levels rise, your nervous system becomes activated, and your thoughts may turn negative or repetitive. The uncertainty of a new routine, social dynamics, and the pressure to “perform” again can overload your emotional system.
This isn’t weakness. It’s biology. But the good news is: you can re-train your brain to feel safe in new environments.
Signs You May Be Experiencing Return-to-Work Anxiety
Not all anxiety looks like a panic attack. Here are subtle and common signs:
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Trouble sleeping the night before work
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Feeling mentally drained before your day begins
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Irritability or dread during your commute
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Difficulty concentrating in meetings
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Physical symptoms like headaches, tight chest, or upset stomach
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Avoidance (calling out sick, rescheduling in-person tasks)
7 Practical Ways to Cope with Return-to-Work Anxiety
You don’t need to eliminate anxiety to feel in control—you just need tools to manage it. Here are science-backed strategies:
1. Ease Into a New Routine
Don’t expect your energy, focus, and stamina to match pre-pandemic levels overnight. Instead, create a transition plan:
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Wake up earlier gradually over 1–2 weeks
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Start dressing as if you’re going to the office to mentally prepare
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Practice “dry runs” of your commute
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Reduce screen time an hour before bed to sleep better
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2. Name the Emotion to Tame It
Journaling or simply saying, “I’m feeling anxious because…” activates the prefrontal cortex, the part of the brain that helps regulate emotion. Instead of being hijacked by stress, you begin to manage it with awareness and language.
Try this:
“I’m feeling anxious about returning to the office because I’m afraid I’ll lose my flexibility. I can cope by setting clear boundaries.”
3. Use Affirmations to Rebuild Confidence
Your internal dialogue shapes your external experience. Use affirmations that ground you in safety and competence, such as:
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“I can adapt at my own pace.”
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“I bring value wherever I work.”
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“It’s okay to feel nervous and still show up.”
Repeat these aloud each morning or write them in an affirmation journal.
4. Plan Micro-Breaks at Work
Give your nervous system a break by scheduling 2–3 micro-pauses during your workday:
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Go outside for 5 minutes
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Use a calming breath (inhale 4, exhale 6)
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Do a “body scan” to release tension
These small resets make a big difference in managing workplace stress.
5. Set Boundaries Early and Clearly
One of the biggest sources of stress is the loss of control over your time. If possible, advocate for:
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A hybrid work schedule
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Clear hours for communication
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Saying no to unnecessary meetings
Setting boundaries at work is essential for maintaining your mental well-being, and it can be done without damaging professional relationships. The key is clear, respectful communication. Start by being honest about your capacity and needs, using “I” statements that focus on your experience rather than blaming others
6. Reconnect with Colleagues—Gradually
Social anxiety is a real component of return-to-work stress. Start small:
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Chat with one coworker over coffee
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Join a team meeting via Zoom before going in person
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Share your transition concerns—you’re likely not alone
Connection builds emotional safety, which reduces the fear response.
7. Know When to Seek Help
If your anxiety is persistent, interferes with your ability to function, or triggers physical symptoms, it’s time to speak to a mental health professional. Therapies like Cognitive Behavioral Therapy (CBT) and Mindfulness-Based Stress Reduction (MBSR) are highly effective for workplace anxiety.
Give Yourself Time to Re-Adapt
Returning to the workplace after extended remote work is a significant transition—emotionally, mentally, and physically. You’re not failing if it feels hard. You’re human.
Give yourself grace, use the tools outlined above, and remember that you’re allowed to ask for what you need. The goal isn’t to force yourself to perform—it’s to build a life where your well-being leads the way.