Navigating the Journey Back to Work: Prioritizing Mental Health After a Long Hiatus

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We often assume that everyone is a polished professional, yet each individual has a unique connection with their work. Returning to work after a long break can be challenging—whether due to maternity leave, illness, mental health struggles, or various reasons.

Reestablishing your routine can positively impact your mental health and serve as a vital form of self-care. Balancing work with personal responsibilities can be tough, so it’s essential to prepare yourself mentally and physically and to stay optimistic about the transition. Although you may face challenges, such as past issues with an employer’s compliance with labor laws, remember that you can succeed.

Let’s explore how to get ready for your return to work after an extended absence.

Plan Ahead for Your Transition

Your employer likely knows about your time away from work and may have inquired about it. If you’ve been honest and still secured the job, they will probably be understanding. During your initial weeks, consider negotiating staggered or part-time schedules before committing to full-time hours. It’s worth asking for flexibility.

You might also opt for a month of regular 9-5 work to ease into the role before exploring the possibility of remote work. Preparing for your transition and requesting support can make a significant difference. For instance, if you need weekly physiotherapy sessions, it’s important to communicate this. Being open about your needs fosters a healthier work environment, and employers are legally obligated to accommodate reasonable requests for personal conditions or disabilities.

Update Your Skills and Knowledge

Even highly skilled professionals can feel out of touch after a break, as returning to work is not quite like riding a bike—you may need some time to readjust. Before starting again, you could ask to review essential materials about the company, your role, and any relevant updates.

If you have access to tools or software required for your job, spend some time getting familiar with them. For example, if you’re returning to a position in a marketing department, consider refreshing your skills in editing software like Premiere Pro and updating yourself on any changes. This preparation can help you feel more confident and competent from day one.

Adjust Your Daily Routine Beforehand

If you have a few weeks before starting, use that time to adapt to your new routine. Start waking up and going to bed earlier to help reset your internal clock. Consider practicing your commute to ensure you’re comfortable with the route and won’t be late on your first day. If it involves busy train times or navigating traffic, familiarizing yourself will ease any worries.

Additionally, plan your lunches the night before or purchase your train tickets in advance to create a sense of normalcy. Getting accustomed to these habits will help you avoid feeling overwhelmed when you return to work. You want to wake up feeling refreshed and ready, rather than tired and irritable. If you experience work-related anxiety, it’s okay to talk to a trusted friend, family member, or therapist for support.

Avoid the Pressure of Over-Achievement

Many individuals strive to make a good impression during their first week on a new job, but remember not to push yourself too hard. Take your time and focus on the onboarding process. While it’s natural to participate in meetings, there’s no need to present grand plans or take on too much responsibility right away.

Adapting to a new work environment takes time, and good managers will recognize that. Use this time to ask questions, no matter how trivial they may seem. It’s better to seek clarity now rather than struggling later. If you feel a bit out of practice, it’s okay to acknowledge that and gradually regain your confidence. You don’t need to reveal every insecurity; just focus on learning and don’t set impossibly high standards for yourself.

Manage Stress and Anxiety Wisely

Feeling some stress at work is normal, and anxiety can be amplified in a new role. However, you can manage these feelings effectively. Consult a doctor before using any supplements; options like valerian root or ashwagandha may help with mild stress relief. Listen to your healthcare provider’s advice, especially if you’re on other medications. Therapy can also be beneficial.

In addition, practices such as breathing exercises, maintaining good sleep hygiene, and taking one day at a time can significantly reduce anxiety. The initial weeks may be nerve-wracking, but you will start to feel more comfortable with time.

By following these suggestions, you can ease your transition back to work after a long absence.