Nandir Temlong is a licensed clinical social worker and change management consultant. She is the founder and CEO of iXhale wellness center, where she offers a comprehensive approach to fostering wellness for individuals, groups, and organizations as they navigate major changes and mental health challenges.
Major changes in work settings, especially after years of enjoying the flexibility and solitude of hybrid or remote work, can trigger a natural level of anxiety. When the familiar routines of home-based work are disrupted, professionals often face new challenges: long commutes, the constant hustle of busy public transportation or congested roads, a sudden flood of in-person interactions, and the loss of private space that once allowed for concentrated work. This transition not only disrupts established work-life balance but also introduces stressors that many did not experience during remote work.
Moreover, this anxiety is further heightened by the fear of job loss, which forces many employees to comply with a return-to-work mandate despite their apprehensions. As a result, individuals find themselves grappling with mixed emotions, grateful to have a job in uncertain economic times yet frustrated by the drastic changes that have stripped away the flexibility which previously enhanced their work-life balance. For some, returning to an office environment also prompts questions of self-worth and skills competency, especially in a landscape where countless highly qualified colleagues have been laid off. In many organizations, the unpredictability of who remains or who is let go can undermine psychological safety, leaving employees in a fight, flight, freeze, or fawn response.
Still, economic stability often hinges on earning a steady income, making it crucial to adapt despite the unease. Below are strategies to help you embrace change, rebuild in-person collaboration, and manage workplace anxiety while remembering that change can be an opportunity to reimagine systems and processes in ways that are both effective and sustainable.
1. Reframe change as an opportunity for growth
Creativity and innovation: When confronted with significant changes, take the opportunity to recreate or refine workflows, team structures, or daily routines. Seeing this as a chance to innovate rather than a mere disruption can shift your mindset from dread to possibility.
Growth mindset: Embrace a perspective that every challenge, whether a new commute or a changed team dynamic, can help you develop new skills. This outlook can reduce stress by focusing on potential benefits rather than just the downsides of change.
2. Give yourself grace
Adjusting social interactions: If you’ve been working remotely or in a hybrid format, you may find face-to-face conversations and busy office environments overwhelming. Acknowledge that this is normal and give yourself time to adjust.
Pacing yourself: Be patient if you find social cues awkward or feel drained after frequent in-person meetings. Over time, your brain and body will recalibrate to handle higher levels of in-person engagement.
3. Set boundaries for mental well-being
Limit unnecessary conversations: If small talk or frequent interruptions heighten your stress, politely communicate your boundaries. This might mean letting colleagues know you need uninterrupted focus time.
Take breaks strategically: Seek out quiet spaces or step outside for fresh air to recharge. Short walks or brief mindfulness sessions can help you regain composure in a high-stimulation environment.
4. Find your support network
Inside or outside of work: Identify trusted peers, mentors, or friends who understand your situation. Having a sounding board can help you stay anchored in your abilities and your “why.”
Safe space to vent or seek advice: Whether it’s a professional mentor or a personal friend, sharing your challenges and seeking feedback can alleviate anxiety and remind you that you’re not alone.
5. Practice mindfulness and grounding techniques
Focus on what you can control: Rather than worrying about company-wide layoffs or industry trends, center your attention on day-to-day tasks and personal development.
Mindful breaks: Integrate short grounding exercises like deep breathing, a brief meditation, or a gratitude list throughout your day. These small actions lower stress levels and build emotional resilience.
6. Manage media and information intake
Limit exposure to stressful news: Constantly reading about job market uncertainties or economic downturns can escalate workplace anxiety.
Curate your feeds: Seek out balanced information and set boundaries for when and how often you check the news, especially if it triggers additional stress.
7. Organize your workday
Time management in the office: Continue to use productivity tools calendars, task apps, or project management software to prioritize tasks and ensure you remain efficient in a more distracting environment.
Routine for motivation: Infuse your day with small routines that excite you, like a mid-morning coffee break, a brief walk outside, or a favorite podcast during your commute. These positive anchors can boost morale.
8. Acknowledge your emotions
Normalize anxiety: Recognize that fear, uncertainty, or frustration are common when big changes happen, especially when job security is at stake.
Fight, flight, freeze, or fawn response: Understand that these reactions are evolutionary coping mechanisms. By naming them, you can better strategize how to move forward, whether that means seeking reassurance, focusing on tangible goals, or discussing concerns with a trusted colleague or supervisor.
Returning to a traditional office setting after years of remote or hybrid work can feel like an uphill climb, complete with new routines, social dynamics, and concerns about job stability. While the roller coaster of emotions is understandable, reframing change as an opportunity for growth and innovation can significantly ease the transition. By practicing mindfulness, setting clear boundaries, finding a support network, and embracing a growth mindset, you can rebuild your confidence, strengthen in-person collaborations, and maintain your mental well-being in this evolving professional landscape.
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Nandir Temlong, Psychotherapist, Coach & Change Management Consultant
Nandir Temlong, the CEO and Founder of iXhale Wellness Center, is a psychotherapist, coach, and change management consultant with over a decade of experience in mental health, coaching, and change management consulting. Nandir's expertise is rooted in both professional and personal experiences dealing with changes in life and the workplace. With an extensive clinical background, Nandir works with individuals facing mental health challenges, coaches on identity and mindset, and collaborates with organizations to provide training on topics such as emotional intelligence.
