Returning to Work After Time Away

Returning to work after time away can feel surprisingly difficult.

You might have been away because of illness, caring responsibilities, parental leave, bereavement, redundancy, a career break or another change in your life.

Even if you previously felt confident at work, you may find yourself thinking:

“What if I’ve forgotten how to do everything?”

“What if things have changed?”

“How am I going to cope with being back?”

Feeling uncertain does not necessarily mean you are not ready to work. Returning often means adjusting to routines, expectations and relationships that may no longer feel as familiar as they once did.

Why can returning feel difficult?

While you have been away, your normal routine may have changed.

You may be used to different:

sleeping patterns
responsibilities
daily routines
levels of social contact
demands on your time
energy levels

Your workplace may also have changed.

There could be new colleagues, systems, processes, managers or priorities.

Even returning to exactly the same job can therefore feel unfamiliar at first.

Feeling rusty doesn’t mean you’ve lost your ability

Things that were once automatic may initially require more thought.

You might forget a process, struggle to remember somebody’s name or need help with a system you previously understood.

Try not to interpret this immediately as:

“I can’t do my job anymore.”

Knowledge and confidence can return as you become familiar with the work again.

Give yourself some time to adjust.

Find out what has changed

Uncertainty can create unnecessary anxiety.

Before returning, or during your first few days back, it may help to find out:

whether your responsibilities have changed
whether there are new systems or procedures
who is now responsible for different areas
what your immediate priorities are
whether there is anything important you need to catch up on
what support is available

You do not necessarily need to know everything that happened while you were away.

Concentrate on what you need to know now.

Don’t try to catch up with everything immediately

Returning can create pressure to prove that you are fully back from the first day.

You may feel tempted to read every old email, understand every change and complete every outstanding task immediately.

Ask instead:

“What are the most important things I need to deal with first?”

Your manager may be able to help clarify priorities.

A manageable first week may be more useful than trying to recover months of information in a few days.

Think about your routine

Work involves more than the hours spent doing the job.

You may also need to adjust to:

getting up earlier
commuting
preparing meals
organising caring responsibilities
spending more time around other people
having less flexibility during the day

Where possible, think about these practical changes before your return.

Reducing avoidable pressure around the working day can make the transition easier.

You may need to rebuild confidence

If you have been away for a long time, you might compare yourself with colleagues who have continued working.

They may know about changes you missed or appear more confident with current systems.

Remember that they have had time to adapt gradually.

You are catching up with changes all at once.

Try measuring progress against your own first day back rather than somebody else’s experience.

What should I tell colleagues?

You may worry about questions concerning where you have been or why you were away.

How much you choose or need to share will depend on your circumstances.

You do not necessarily have to give colleagues a detailed explanation of personal matters simply because they ask.

It can help to decide beforehand what you are comfortable saying.

A simple response may be enough:

“It’s good to be back. I’m just getting settled in again.”

Talk about support if you need it

If you are worried about your return, consider discussing it with your manager, HR team or another appropriate person.

Depending on why you have been away and your circumstances, there may be support available through your workplace.

This might include occupational health, an employee assistance programme or arrangements designed to help with the return.

If your absence has involved illness or disability, there may also be specific workplace considerations or rights. Individual circumstances vary, so appropriate employment or professional advice may be useful where needed.

Give the return time

Your first day back does not have to tell you how the next six months will feel.

You may be tired.

You may feel awkward.

You may question whether returning was the right decision.

Try not to make every uncomfortable feeling evidence that something is wrong.

Ask yourself after a little time:

What is becoming easier?

What am I still finding difficult?

Is there anything I need more support with?

Returning is a process, not just a date on the calendar.

When returning is affecting your wellbeing

If returning to work is causing significant anxiety, persistent low mood, sleep problems or other difficulties, additional support may be helpful.

Depending on your circumstances, you could speak with your employer, occupational health, an employee assistance programme, your GP or an appropriate mental-health professional.

If there is a specific employment issue affecting your return, independent employment advice may also be appropriate.

You do not have to feel exactly as you did before you left.

Sometimes returning to work is about finding a new routine and a new sense of confidence from where you are now.

6.1: Work-Related Stress

6.4: Feeling Overwhelmed at Work

6.7: Managing Workload Pressure

6.8: Starting a New Job and Feeling Anxious

5.3: Building Confidence One Step at a Time

5.7: Returning to Something After a Bad Experience

19.6: Returning to Work After Illness

19.7: What Are Reasonable Adjustments and Where Can I Find Information?

General information only. This is not a diagnosis or a substitute for professional healthcare advice.