Return to office mental health tips from a psychologist

From increased work-life balance to health-based anxieties, COVID has brought with it many changes. But what impact can we expect to see as work from home employees return to the office after 2 years? We spoke with Michelle Dolan, registered Psychologist and mental health trainer, to get some top tier advice on looking after yourself.

What impact has COVID had on people’s mental health?

During the pandemic we saw an increase in mental health issues due to social isolation, uncertainty, and challenges relating to remote working and parenting. A lot of people were working longer hours, experiencing more digital fatigue, and struggling to get up to speed quickly on new ways of working. And just as some have finally adapted to the challenges of remote working, we are now seeing this adjustment in reverse as restrictions lift and employers begin to bring staff back into the office.

“Many people now have more flexibility, but for many others there was social isolation,” Michelle says. “A lot of people were working longer hours, experiencing more digital fatigue, having to get up to speed quickly on new ways of working. But plenty of people stopped to re-assess their values and what they want from their lives.” Just as some have finally adapted to the challenges of remote working we are now seeing this acclimation in reverse as restrictions lift and employers begin to bring staff back into the office.

How might return to office impact people’s mental health?

“Some people are happy to get back because there is more social interaction, the day is a bit more structured, and there’s more balance and a feeling of normality,” Michelle points out. However, with restrictions lifted return to work protocol might look a bit different. “We are seeing a cohort of people who are quite nervous about the return.”

Drastically less social interaction over the last 2 years means these new adjustments can be expected to be as radical as the beginning of the pandemic. “It’s a disruption after trying to stabilize from the pandemic. There will be a new stabilization.”

How to ask to work remotely by seeking support from your manager

Not ready to leap head-first into this next transition? “Speak directly to your manager and express your concerns. Reflect on what you would find helpful and share what you need to make this happen. Collaborate on this return and focus on problem-solving.”

Also consider what worked well for you pre-pandemic. What can you re-incorporate into your schedule? “It’s a combined effort between our own resilience and commitment to what works and an open dialogue that allows your manager the opportunity to put support you with this transition,” Michelle says.

What are some tips to ease the transition from virtual to in person?

“It’s just that – a transition. It depends on where the person is with that transition and their psychological readiness to re-engage. It’s important to normalise that there will be ups and downs as people re-adjust. Not everyone will have the same appetite to restore normal contact, so make sure to give others their space.”

It can be daunting, especially for those who started in their current companies remotely. Michelle reminds us that, “Many people are feeling the same way! Ease yourself into a new routine slowly. Schedule tasks you’re comfortable with and buddy up with someone you know from working remotely.” Michelle reassures that even if you are very uncomfortable at first, “The more you do it the more your anxiety will dissipate.”

For those with children at home, “Try to keep an open dialogue with the whole family. A good rule of thumb is to ask open questions. Do some probing and actively listen. Be empathetic and try to reflect this back as you’re listening. If they don’t want to talk try to find another way to engage with them, but empathy is key.”

How to find the best therapist for you

If you need a little extra help with the transition, that’s perfectly acceptable - and actually quite normal! When looking for a therapist that will work for you, make sure to ask about their approach and style and have an initial phone conversation to see if you feel comfortable with the individual. It’s common to try a few before you find the perfect fit. “Your GP can be a really good first port of call,” Michelle recommends. “They can recommend counsellors they’ve already tried and tested.” Before you start your search, also consider if you’re more comfortable working with a man or a woman.

If you’re not ready to take the leap to working with a professional, consider the self-help route. “Find a friend or family member who’s a good listener and someone you can trust,” Michelle suggests.

Overall, Michelle’s biggest tip is to, as with any transition or change, “Make sure you’re prepared for it with healthy coping strategies and resources.” Transition is expected to bring an array of emotions that may vary from day to day, but that’s okay. “Feel those emotions, but bit-by-bit keep looking forward.”