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Returning to work after the pandemic: Coping with stress

Updated: Jul 27, 2023

Key Points

  • The return to work after the pandemic presents unique stressors, including adjusting to new routines, health concerns, work-life balance challenges, social anxiety, and performance anxiety.

  • To cope with stress, employees should develop healthy habits, set boundaries, stay informed, seek support, and practice empathy and compassion.

  • Employers play a crucial role in supporting employees by providing clear communication, offering flexibility and accommodations, and fostering a supportive work environment.

  • Providing mental health resources, such as Employee Assistance Programs, and soliciting employee feedback can help employers create a more resilient and inclusive workplace.

  • Navigating the new normal requires a collective effort from both employees and employers, with open communication, understanding, and support as key components for success.


The COVID-19 pandemic has had a profound and lasting impact on the world, including the way we work. With the introduction of vaccines and better understanding of the virus, many people have gradually returned to their physical workplaces after months of remote work. However, this transition comes with its unique set of challenges, including stress and anxiety. This article explores the key sources of stress in the post-pandemic work environment and provides practical tips for coping with and managing stress as we navigate the new normal.

Section 1: Understanding the Sources of Stress

Adjusting to New Routines

The sudden shift to remote work left many people scrambling to create a functional work-from-home environment. As we return to physical workspaces, the transition can be equally challenging. Creating new routines, such as waking up earlier, resuming the daily commute, and adjusting to new working hours, can be significant sources of stress.

Health Concerns

Despite the widespread availability of vaccines, many people continue to worry about the risk of infection or transmitting the virus to their loved ones. This anxiety can be compounded by uncertainty about workplace safety protocols and the behavior of colleagues.

Work-Life Balance

Remote work blurred the lines between personal and professional lives, allowing many to become accustomed to flexible work schedules. The return to the workplace may require readjusting to a more rigid routine, which could impact work-life balance and lead to stress.

Social Anxiety

The pandemic has transformed the way we interact with others, with social distancing and virtual communication becoming the norm. As a result, many people may experience social anxiety when returning to in-person interactions with colleagues.

Performance Anxiety

Extended periods of remote work may have left some employees feeling disconnected from their teams and unsure about their performance. The return to the workplace can heighten concerns about meeting expectations, being productive, and staying relevant in the evolving job market.

Section 2: Practical Tips for Coping with Stress

Develop Healthy Habits

Establishing a daily routine that includes regular exercise, balanced meals, and sufficient sleep can help manage stress levels. Additionally, mindfulness practices, such as meditation and deep-breathing exercises, can also be beneficial.

Set Boundaries

Maintaining a healthy work-life balance is crucial for mental wellbeing. Communicate your boundaries to colleagues and supervisors, and be diligent about taking breaks, disconnecting from work during personal time, and using your vacation days.

Stay Informed and Be Flexible

Keep up-to-date with the latest guidelines and safety protocols from reliable sources, and be prepared to adapt to changes in the work environment. Staying informed can alleviate some of the uncertainty and help you feel more in control.

Seek Support

Do not hesitate to reach out to friends, family, or colleagues to discuss your concerns and feelings. Many workplaces also offer Employee Assistance Programs (EAPs) that provide mental health support and counseling services.

Practice Empathy and Compassion

Extend empathy and compassion to yourself and others during this challenging time. Recognize that everyone is navigating the new normal at their own pace, and it is essential to be understanding and supportive.

Section 3: Employers' Role in Supporting Employees

Clear Communication

Employers should provide clear and consistent information about safety protocols, work expectations, and any changes in company policies. This can help alleviate employees' concerns and create a sense of stability.

Flexibility and Accommodations

Offering flexible work arrangements, such as hybrid schedules or remote work options, can help employees maintain a healthy work-life balance and reduce stress. Employers should also be open to discussing individual accommodations to address specific concerns or needs related to the return to work.

Foster a Supportive Work Environment

Creating a positive and inclusive work culture can help employees feel comfortable discussing their concerns or requesting support. Encourage open communication, provide team-building opportunities, and promote mental health awareness.

Provide Mental Health Resources

Investing in mental health resources, such as offering access to EAPs or wellness programs, can help employees manage stress and maintain their wellbeing. Employers should also consider providing training and support for managers to identify and address mental health concerns within their teams.

Solicit Feedback and Adjust

Regularly gather feedback from employees about their experiences and concerns related to returning to work. This can help identify potential areas for improvement and demonstrate the company's commitment to supporting its employees.


The return to the workplace after the pandemic is a significant transition that requires adaptation and understanding from both employees and employers. By acknowledging the sources of stress, implementing practical coping strategies, and fostering a supportive work environment, we can navigate the challenges of the new normal and create a healthier, more resilient future for the world of work. It is essential to remember that we are all in this together and that empathy, compassion, and open communication will play a crucial role in our collective success.


Are you having challenges recovering from the emotional effects of the pandemic?

Explore your wellness with the Post-Pandemic Recovery Workbook. This workbook is designed by professionals utilizing the best of the clinical literature on self-improvement to assist you in achieving your wellness goals.


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