Experiencing anxiety because you have to go into the office after working in a remote environment? Maybe your work was temporarily remote because of the COVID pandemic or maybe you had a career change from a hybrid or remote organization to an on-site organization. Whatever the reason for reentering an on-site work environment is, it’s an understandable adjustment that can cause stress.

Work environments in a post-COVID world

Working from home became largely popular—and in most cases, mandatory—for nonessential workers in 2020 when the global pandemic hit. Nonessential workers got used to the perks of working from home, so it’s no surprise that there is anxiety around going back to the office. 

Some psychologists have called this reentry anxiety. The pandemic heavily impacted many people’s mental health, which can affect their lives at work. Some workplaces are still transitioning from a remote to an on-site work environment. Others have landed somewhere in the middle and have put in place the hybrid work model. 

There are many benefits with working from home—a better work-life balance, flexible schedules, less stress about your commute, a creative and customizable workspace, and increased productivity. In fact, many workers don’t want to return to an in-person job after being in a remote position. There are also many benefits to working on-site like social interaction, collaboration, and clear communication.

Although there are pros and cons to both work environments, it’s common to have anxiety around going back to an on-site work environment.

Changing from a remote job to an on-site job

The last three years have brought a tremendous amount of change. For many, the move to remote work was abrupt and took adjustments, then the stress of the pandemic and economic factors took a toll on workers’ well-being. This new shift back to on-site work environments demands for more change after a period of flux. And it can significantly impact you on many levels—for some requiring relocations, adding commutes, daily social interactions, and different routines. 

It’s understandable that these transitions will have an impact on both your well-being and home life. Even though on-site jobs can help create more structure in your work life, this can still be a challenging and overwhelming transition.

How to make the transition as smooth as possible

Whatever the reason is for your shift from a remote work environment to being on-site, there are ways to make this transition as smooth as possible. There are many ways you can prepare for this shift and ways to get support. 

• Bring some remote habits on-site. Adjusting to an in-person environment doesn’t happen overnight. There are ways to be creative about bringing some remote habits to your on-site work environment like customizing your workspace. This takes “making yourself at home” to a new level. Of course, it’s not the same as taking calls from your couch in your robe, but you can find ways to make yourself more comfortable and productive—putting up pictures of your friends and family, bringing a yummy lunch from home, or maybe even having a cozy blanket on standby if your workplace allows it. 

• Keep a routine and structure. Not having structure to your work life will more likely provoke anxiety. Plan your routine and structure in advance. For instance, what will your commute look like? Planning your week in advance can help you feel a sense of control and minimize the spinning uncertainty that can lead to increased anxiety. Set reminders on your phone for meetings, keep a structured calendar for deadlines, and have your day planned out ahead of time while factoring in your commute. Being prepared does wonders for your well-being.

• Set boundaries. The escalation of social interactions in this transition may be overwhelming. It’s important to set boundaries and advocate for yourself. Working in-person can also come with problems you might have not had to confront in a remote setting—in-person conversations, shorter breaks, more pressure to socialize, or even loneliness. Remember to advocate for yourself, manage expectations, and set boundaries. It’s also important to take space, go for walks, and build breaks into your schedule. It’s normal that going from fewer social interactions to many more may require a break during the day. 

• Talk to a friend, coworker, or thought partner. Sometimes, all we need to do is talk to someone. It helps to talk through the questions and thoughts you may have. Chances are, one of your coworkers may be feeling the same way about going back to the office. Even if you have a trusted friend to listen deeply to your experience, it may feel nice to just vent. If you want to talk to someone who is indifferent to your work situation, our peer counselors are here for support. 

If you’re struggling with navigating a transition from a remote work environment to a job that requires you to be on-site, you’re not alone. We’re here to support you. Text 510-674-1414 for free, confidential support from a trained peer counselor.

*Note: Empower Work provides non-legal support for workplace challenges. This information, while authoritative, is not legal advice or guaranteed for legality. Employment laws and regulations vary by state. We recommend consulting with state resources for specific interpretation and decisions. If you believe you were discriminated against in violation of the law, we recommend you seek legal advice.