Returning to In-Person Work: Why our Anxieties Feels So Strong Right Now
During the pandemic, work shifted almost entirely online. Homes turned into offices, masks became routine, and isolation shaped how we lived day to day. For years, many of us built comfort in that environment.
Now, in 2025, the workplace looks different again. Many companies expect employees to return to the office, sometimes full-time. For some, this brings excitement and connection. For others, it brings a sense of dread. Commuting, office chatter, long meetings, and daily face-to-face interactions feel overwhelming after years of distance.
This transition stirs up anxiety because our social skills have been underused. The thought of constant interaction, performance at work, and the loss of privacy can heighten stress. The body and mind react as though they are facing something entirely new, even though it once felt normal.
Another challenge is the restructuring of life outside of work. During remote work, many families built routines around flexibility; being home for school pick-ups, sharing meals, or managing household tasks between meetings. Now, the shift back requires renegotiating responsibilities, planning schedules with spouses or partners, and creating new systems to balance work and home. The adjustment is not only about the office, but also about rebuilding the rhythm of daily life.
Adjusting takes patience and small intentional steps. Here are a few ways to ease into this shift:
Rebuild Social Habits: Start with simple, low-pressure interactions outside of work. A quick chat at the coffee shop or a short walk with a friend can help the nervous system adapt to social energy again.
Practice the Commute: Revisit the route to your workplace before the first day back. Familiarity creates calm and helps remove the element of surprise.
Create Grounding Rituals: A playlist, a favorite snack, or a brief walk can anchor the day and signal safety to the mind and body.
Keep Interactions Simple: Show up as you are. Small, genuine exchanges matter more than polished small talk. Many people are relearning how to connect.
Plan for Recovery Time: Social energy takes effort. Make space for rest, quiet, or movement at the end of the day to recharge.
Offer Yourself Compassion: Feeling anxious about this transition does not mean you are failing. It reflects the intensity of change and the effort required to adapt.
Plan Weekly Check-Ins at Home: Sit down with your partner or family at the start of the week to review schedules, pick-ups, and responsibilities. Shared planning reduces last-minute stress.
Anchor the Day With Rituals: Small routines, like a family breakfast or an evening walk, create stability and help everyone feel grounded in the new structure.
Give Space for Adjustment: New systems take time to settle. Allow room for trial and error without expecting perfection right away.
Returning to in-person work is a major life adjustment. It changes daily rhythms, relationships, and even identity. With steady steps and care for yourself, the transition can move from overwhelming to manageable.
