This week, New York's Governor Cuomo announced that the state is officially lifting all remaining COVID-19 restrictions and that residents can "return to life as we know it." For many, this was long-awaited news. For others, it was more jarring. After all, over 600,000 lives have been lost in the U.S. alone due to the COVID-19 pandemic and most of our children have not been vaccinated.
Mothers, in particular, have been hugely affected by this pandemic, which has wreaked havoc on their collective mental health. Families have adapted over and over to the ever-changing requirements of the CDC, their local and state governments, and their school districts.
So if you're now planning on going back to work after COVID-19, it's normal that there would be some post-pandemic anxiety. Read on for five tips to help you feel more prepared.
The CDC Guidelines for Returning to Work
The Centers for Disease Control and Prevention (CDC) has stated that all COVID-19 vaccines available in the United States are safe and effective. In addition, their official recommendation is that anyone who has access to a COVID-19 vaccine, should receive one as soon as possible.
As of May 2021, the CDC lifted its suggested restrictions for fully vaccinated Americans, saying that 2 weeks after an individual receives their final dose, they can "resume activities without wearing a mask or physically distancing, except where required by federal, state, local, tribal, or territorial laws, rules, and regulations, including local business and workplace guidance."
If you have not received a COVID-19 vaccine, the CDC provides the following guidelines for returning to work:
- Wear a mask
- Practice social distancing by remaining at least 6 feet apart from others at all times (even when wearing a mask)
- Wash your hands often with soap and water, for at least 20 seconds
- Use hand sanitizer with at least 60% alochol
- Clean and disinfect surfaces
- Monitor yourself daily for COVID-19 symptoms including fever, cough, and shortness of breath
Remember, the more closely you interact with coworkers and the longer you spend in close proximity to them, the higher the risk of contracting and spreading COVID-19. So no matter how much you've missed them, if you are not vaccinated, it's imperitive that you adhere to the aforementioned safety practices in order to keep everyone in the office healthy.
Most importantly, if you believe you might have COVID-19 or have been exposed to someone with COVID-19, do not go into the office. Contact your supervisor, stay at home, and speak with a physician.
How to Return to Work Safely
If you are returning to work after COVID-19, there's much to consider before your first day back.
1. Discuss the possibility of working from home
If you are at an increased risk of severe illness from COVID-19 — or simply do not wish to return to the office for various reasons — discuss with your employer what your options are for working remotely (either part-time or full-time). Some companies are requesting employees return to the office, but are not enforcing it. Others are allowing employees to work modified schedules or split their time between working from home and in the office. Have an honest discussion and know your options before returning.
2. Ask your supervisor about increased safety practices in the workplace
If you are required to be in the office, discuss what health and safety measures are in place. Can you move your station further away from others? Will the company install plastic barriers between work spaces? Have they provided hand sanitizer and cleaning supplies? Know what you will be returning to and make suggestions if you feel it's insufficient.
3. Practice COVID-19 safety precautions on public transit
If returning to work for you means that you will now be commuting to an office via public transport such as a bus, train, or shared vehicle, make sure that you are wearing your mask, physically distancing yourself from others, and disinfecting your hands frequently.
4. Be aware of your company's vaccination policy
Different companies have different requirements for returning to work, with some requiring workers to be vaccinated before going back to the office. Others are making exceptions on a case-by-case basis, and some have no requirements at all. Make sure you are aware (and comfortable with) your company's vaccination policy before your first day back.
5. Limit the number of people you interact with
You know the saying "this meeting could have been an email"? Well, if there's anything we've learned in the last year, it's that most really could have just been an email. If you're setting meetings, try to go virtual when you can or limit the number of in-person meetings overall. When you do need to have a meeting, only require the minimum number of people possible. Your team will not only thank you for keeping their safety in mind but for valuing their time as well.
How to Deal with Anxiety at Work
COVID-19 has impacted millions in so many ways, but one major consequence has been the toll on society's collective mental health. For those already suffering from anxiety, depression, obsessive compulsive disorder, or other similar mental health issues, the pandemic only magnified their struggles.
If you are suffering from anxiety around returning to work, know you are not alone.
"As a working mom who suffers from anxiety and obsessive compuslive disorder, the COVID-19 pandemic has been extremely triggering for me to navigate," Laura M. told Mom.com. "When my office notified us that they'd like us to return to work, I felt a wave of panic."
"To ease my anxiety, I had to build out a plan of action," Laura continued. "I spoke with my partner first about how we would care for our daughter during the day. Then I set up an appointment with my psychiatrist, and finally I had a candid conversation with my supervisor. Luckily for me, my supervisor was very accomodating and made several adjustments that helped minimize my anxiety about returning to work."
Ease anxiety by planning ahead
Kate Sweeny, a professor of psychology, says that the best way to tackle mild to moderate anxiety about returning to work is to focus on what you can control. According to the University of California, Sweeny said that by planning ahead, you "gain a sense of control over the uncertain future." By planning your work outfits, using a daily planner, or meal planning, you help control some aspect of the unknown.
Focus on the positives
What are you looking forward to about being in the office? Have you missed your work-wife? Did you used to love office gossip or grabbing a cup of coffee with a co-worker? Remind yourself of all the things you once enjoyed instead of focusing on all the things you fear.
Pour yourself into new challenges
Without overworking yourself or risking the all-important work-life balance, Sweeny recommends finding "challenging, engaging activities to absorb your attention — a process called 'flow' — and help pass the time pleasantly while you wait for the 'old normal' to return."
Speak to your doctor
Lastly, if your anxiety is starting to impact your daily life, speak to your physician about your options for managing it.
