Going back to the office
Big changes to where you work can shake up your whole life. It is okay to need time, a plan and a little support.
By the numbers
Office rules, preferences and how they affect wellbeing.
United States
Wellbeing
Why going back can feel hard
It’s not just a change of desk. It’s a change of life.
For many people, working from home reshaped their whole day: sleep, childcare, exercise, meals and time with family. Being asked to return to the office can unsettle all of that at once. Feeling stressed, sad or resentful about it is a normal reaction to change.
How much control you have matters. People working in the setting they prefer report better mental health, more job satisfaction and a stronger sense of meaning. When the choice is taken away, it can feel like a loss, even if the office has upsides.
Common worries
What people often feel anxious about. Tap any card.
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A long commute eats into time for sleep, exercise and family. A 2023 study of over 23,000 Korean workers found that commuting more than an hour was linked to higher odds of low mood. It shows a link, not proof of cause.
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If you arranged school runs or caring for a relative around being at home, office days can feel impossible. Conflict between home and work demands is a known risk to mental health at work.
Talk with your manager early about what you need. Some caregivers also have rights to job-protected leave.
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After time away, being around lots of people can feel tiring or nerve-wracking. This often eases with practice. Start with a few planned chats rather than trying to be “on” all day.
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Noise, lights and interruptions can make focus hard, especially for people who are neurodivergent or sensitive to sound.
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Office days can bring new costs. Money worries can affect your mood and sleep. Writing down the real weekly cost can help you plan and talk to your employer if needed.
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For some people with a disability or health condition, working from home removed big barriers. In the U.S., telework may be a reasonable accommodation when a disability makes on-site work hard.
Upsides you may find
What the office can offer, even if you didn’t choose it.
Even if going back wasn’t your choice, the office can bring some good things. Noticing them doesn’t mean you have to like the change. It can just make the days a little easier.
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Employees who work on-site are less likely to report feeling lonely during the day than fully remote employees.
Social connection at work is an important part of worker wellbeing.
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When home is also the office, it is easy for work to spill into the evening. Physically leaving can help your brain switch off.
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Being around coworkers can make it easier to ask quick questions, learn from others and build relationships with leaders. This can matter especially for people early in their careers.
Planning the practical side
Sleep, care, meals and money.
A lot of the stress of going back comes from logistics. Sorting the practical side a few weeks ahead can make the first days feel much calmer.
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If you need to wake up earlier, move your bedtime and alarm by 15 minutes every few days. Sudden changes can leave you tired and irritable for weeks.
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Ideas
- Ask whether you can choose which days you come in
- Line up a backup for sick days and school holidays
- Share drop-offs with a partner, family member or neighbour
- Ask about flexible start and finish times
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Ideas
- Pack your bag and lunch the night before
- Keep a few office basics at your desk
- Plan simple dinners for office days
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Add up travel, food, parking and care costs for a typical week. If the numbers worry you, ask whether your employer offers travel support, and see the money guides in this app.
Easing in: the first weeks
Go gently. Adjusting takes time.
Expect the first few weeks to feel tiring, even if nothing goes wrong. Your body and brain are adjusting to new routines, more people and more noise. Being patient with yourself is part of adjusting.
A gentle first week
- Do a practice commute before your first day.
- Plan one or two catch-ups with coworkers you like.
- Block some quiet focus time in your calendar.
- Take your full lunch break, ideally outside.
- Keep your evenings light. Don’t pack them with plans.
- At the end of the week, notice what went better than expected.
Making peace with the commute
Turning travel time into something that helps.
Longer commutes have been linked to low mood. A long journey can also leave less time for sleep, exercise and rest. You may not be able to shorten it, but you can change how it feels.
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Ideas
- A podcast, audiobook or music you love
- Calling a friend (hands-free if driving)
- A short breathing or mindfulness practice on public transport
- Simply looking out the window and letting your mind rest
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Many remote workers miss the way a commute helped them switch from “work mode” to “home mode”. On the way home, try leaving work thoughts behind at a set point, like a certain station or turn.
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If it’s safe and possible, walking or cycling some of the way adds movement to your day. Being active is one of the NHS’s five steps to mental wellbeing.
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Some employers allow flexible start times. Travelling outside rush hour can make the journey calmer and quicker. It is worth asking.
Noise, focus & sensory needs
Finding your calm in a busy office.
Offices can be loud, bright and full of interruptions. If you got used to a quiet home, the contrast can be draining. Small changes can make a big difference.
Ideas to try
- Ask about desks away from walkways, kitchens or printers
- Book quiet rooms or focus spaces for deep work
- Save meetings and teamwork for office days, and focus work for home days if you’re hybrid
- Take short breaks outside to reset
- Use noise-cancelling headphones, if allowed
If noise, lighting or crowds affect you because of a disability or health condition, you can ask for changes as an accommodation. Examples include flexible hours, or changes that reduce triggers in your work environment.
Asking for flexibility or accommodations
How to ask, and your rights in the U.S.
Many employers are open to some flexibility, especially when you explain how it helps your work. Research suggests hybrid work can be good for both sides. In one large study, a hybrid schedule cut resignations by a third with no drop in performance or promotions.
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Tips
- Be specific: which days, which hours, for how long
- Explain how you’ll stay reachable and keep work on track
- Offer a trial period with a review date
- Put the request in writing after you talk
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Telework may be a reasonable accommodation when a disability makes working on-site hard. A request should not be refused just because the job involves some contact with coworkers.
Employers can choose between options that work, but should give your preference primary consideration. Working from home may be limited to what your condition requires.
It is illegal for an employer to discriminate against you because of a mental health condition, and your medical information must be kept confidential.
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JAN gives free, confidential guidance on workplace accommodations to workers and employers. Visit askjan.org or call 1-800-526-7234 (voice and TTY).
When it’s not working
If the change is harming your health or life.
Sometimes, even after adjusting, the new set-up just doesn’t fit your life. Workers who are not in their preferred setting are more likely to plan to look for a new job. That is a valid choice, not a failure.
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Signs it may be too much
- Constant exhaustion that doesn’t lift on weekends
- Missing important family or care needs
- Health getting worse
- Dreading every office day for months
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Your manager may be able to help you agree priorities, adjust your workload or find other ways to support you. Policies can also shift over time, so it’s worth raising again.
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You could look at roles with different office rules, inside or outside your organisation. Take your time, and talk it through with people you trust.
When and where to get help
Signs it’s time to reach out, and where to turn.
It is a good idea to talk to a professional if stress, worry or low mood lasts two weeks or more, or gets in the way of your work or home life.
Where to start
- A therapist or counselor
- Your primary care provider, who can also support accommodation requests
- Your workplace Employee Assistance Program (EAP), free and confidential
- The Job Accommodation Network (JAN) for advice on workplace changes
📝 Worksheets for this guide
Fill these in privately in the app. Your answers stay on your phone.
Sources
- American Psychological Association (APA) (2025). 2025 Work in America Survey: The Experience of Working in America During Times of Change
- Gallup (2024). 1 in 5 Employees Worldwide Feel Lonely (Pendell)
- Journal of Transport & Health (peer-reviewed) (2023). Association between commuting time and depressive symptoms in the 5th Korean Working Conditions Survey (Lee et al.)
- Stanford Institute for Economic Policy Research (SIEPR) (2024). Hybrid work is a “win-win-win” for companies and workers, study finds (on Bloom, Han & Liang, Nature 2024)
- International Journal of Environmental Research and Public Health (peer-reviewed) (2022). Telework and Worker Health and Well-Being: A Review and Recommendations for Research and Practice (Beckel & Fisher)
- National Institute for Occupational Safety and Health (CDC/NIOSH) (2023). Social Connection and Worker Well-being
- NHS Every Mind Matters. How to deal with change and uncertainty
- NHS Every Mind Matters. Work-related stress
- NHS Every Mind Matters. Money worries and mental health
- NHS. 5 steps to mental wellbeing
- World Health Organization (WHO) (2026). Mental health at work (fact sheet)
- U.S. Department of Labor, Wage and Hour Division. Family and Medical Leave Act
- Job Accommodation Network (JAN). Telework (accommodation topic)
- U.S. Department of Labor. Where can I get information about making workplace accommodations?
- U.S. Equal Employment Opportunity Commission (EEOC). Depression, PTSD, & Other Mental Health Conditions in the Workplace: Your Legal Rights
- U.S. Office of Personnel Management (OPM). What is an Employee Assistance Program (EAP)?
- National Institute of Mental Health (NIMH) (2026). Caring for Your Mental Health
This guide is for education and self-care. It is not a diagnosis or a substitute for professional care. Please talk to a counselor or clinical provider about your health. Reviewed October 2026.
