Returning to face-to-face work environments is going to be challenging for all of us. It may be several weeks since we have been in the same environment as our colleagues. This will undoubtably cause feelings of anxiety for many of us.
The CIPD Good Work Index 2020 examined working lives and discovered that:
- 44% are anxious about returning to work, rising to 62% for those with an underlying health condition.
- 31% of respondents felt anxious about their commute, rising to 52% for those in London.
So how can we help to reduce these feelings?
Firstly, what is anxiety?
As defined by the NHS it is “a feeling of unease, like a worry or fear, that can be mild or severe”. Symptoms can include our heart racing, feeling sweaty, shaky or short of breath.
Anxiety can interfere with our everyday lives and relationships but there are things we can do to help manage it.
Learning to manage anxiety
In order to manage your anxiety it is helpful to recognise the early signs/symptoms. Self-awareness of what is going on in your body and what your emotions are, can help you spot the signs and implement coping strategies to manage it.
Breathing exercises are one of the easiest ways to help with this. Below is an example which takes just a few minutes and can be done anywhere. You will get the most benefit if you do it regularly, as part of your daily routine.
You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor. Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.
If you’re lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.
If you’re sitting, place your arms on the chair arms.
If you’re sitting or standing, place both feet flat on the ground. Whatever position you’re in, place your feet roughly hip-width apart.
- Let your breath flow as deep down into your belly as is comfortable, without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first.
- Then, without pausing or holding your breath, let it flow out gently, counting from one to five again, if you find this helpful.
- Keep doing this for three to five minutes.
Communication is key
It is also important to talk about how you are feeling, don’t try to just ignore it. Identify what you feel anxious about. Discuss with your employer, a colleague or a member of HR any concerns you may have. Then you can develop a plan to help your return to work be as smooth as possible given the current situation.
Facing your fears rather than trying to ignore them will help you to overcome them. And remember, everyone will be feeling the same but may not show it. So don’t feel like you are alone in this.