Mental Health Tips for Return-to-Office

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The full-time return-to-office process can stir up a mix of emotions. Beyond acclimating to the many facets and logistics of in-person work again, staff will have to adapt to the emotional and psychological shifts that come with such transitions. You might experience some challenges that might include adjusting to commute times again, feeling less autonomy or balancing personal life with office demands.

The NIH Employee Assistance Program (EAP) has devised a short guide for the NIH community as employees navigate the return-to-office transition.

Go easy on yourself and others.

It’s normal to experience anxiety during transitions. We will likely all react a bit differently to returning to on-site work, so have patience and empathy for yourself and your colleagues as you reconnect and navigate the new reality of your workplace.

Plan and adjust.

Small tasks, such as making your lunch at home, packing your work bag the night before and planning when to take breaks can help your workday run more smoothly.

Prioritize positivity.

Actively build a list of what you have gained that is important to you, such as social connection, improved access to leaders or quicker problem-solving. Help channel positive energy, and you will all gain.

Take care of your mental and physical health.

Practice self-care. If returning to the office full time feels overwhelming, embrace mindfulness as your anchor. Set aside time each day for a few moments of reflection, setting an intention to stay present and open to in-person dynamics. 

Seek out support systems: If you feel anxiety, need to adjust your health habits or just want some support with your wellness, the EAP offers a variety of self-care resources to help you manage this transition.

Having tools and best practices—like clear communication, flexible options, where possible, and a supportive work culture—can make all the difference in navigating this change with a positive mindset.

For more resources, please see:

Strategies to Reduce Stress: https://go.nih.gov/Il5ygSd 

Heart Walk on campus: https://go.nih.gov/y2XWBsW                

Wellness at NIH: https://go.nih.gov/UBv8PEo   

For EAP contact information, see: https://go.nih.gov/34cHxwZ.