Day one of the new administration brought with it a new set of challenges for federal workers. Pursuant to the “Return to In-Person Work” executive order signed on January 20, 2025, federal employees across the country are being forced to return to the office after years of enjoying a remote work lifestyle.
At Serving Those Who Serve, we understand that the transition back to in-office work can bring about a unique set of challenges, especially for Feds employees who have experienced a long period of remote work. The shift to an in-person work environment can feel overwhelming, both professionally and personally. Whether it's adjusting to new routines, balancing work-life demands, or managing the emotional impact of change, the return to the office can trigger stress for many.
To help you manage this transition smoothly, we’ve put together some practical tips on managing the stress of returning to in-office work.
- Acknowledge Your Feelings
Returning to the office after a long period of working remotely can stir a variety of emotions. It's completely normal to feel anxious, stressed, or even excited about the change. The first step in managing this stress is to acknowledge how you’re feeling. Identifying your emotions can help you better understand and address the sources of stress. Remember, it’s okay to feel a mix of emotions as you navigate this transition.
- Set a Realistic Routine
One of the biggest sources of stress for Feds returning to in-office work is the adjustment to a new routine. After years of working from home, many people have become accustomed to more flexible schedules, the absence of commuting, and the comfort of their home office environment.
To ease the transition:
- Start slow: Gradually adjust your routine to prepare for the change. If possible, start adjusting your wake-up time, meal schedule, and commuting habits at least a week before you return to the office.
- Plan for self-care: Make time in your day for activities that reduce stress, such as exercise, meditation, or journaling. These activities can help you maintain balance during the transition.
- Simplify your schedule: On days when you're adjusting to a new in-office schedule, keep your day as simple as possible. This reduces the risk of overwhelm.
- Reframe the Transition as an Opportunity
Instead of focusing on the challenges, try to view your return to the office as an opportunity for growth and renewal. Reframing the situation can help shift your mindset, making the transition feel less stressful. Think about:
- Reconnecting with colleagues: In-person interactions can offer a sense of camaraderie and create opportunities for new collaborations that might have been missing during remote work.
- Enhanced focus and productivity: Many employees find that they are more productive in an office environment, with fewer distractions. This can be a great opportunity to sharpen your focus and tackle projects head-on.
- Professional growth: Being physically present in the office allows you to take part in impromptu discussions, attend meetings, and engage with leadership in a way that might be harder virtually.
- Create a Healthy Work-Life Balance
One of the key stressors of returning to in-office work is the challenge of maintaining a healthy work-life balance. When working remotely, it can be easier to set boundaries, but the return to the office can blur the lines between personal and professional life.
To help manage this stress:
- Set clear boundaries: Establish boundaries for when your workday starts and ends. Resist the urge to check emails or work after hours. Set aside time for family, hobbies, and relaxation.
- Use your commute to decompress: Whether you’re driving or taking public transit, your commute can become a vital buffer between your personal and professional life. Use this time to listen to music, a podcast, or simply unwind.
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- Focus on What You Can Control
Returning to the office may come with a variety of new guidelines, schedules, and expectations. Some of these changes may be beyond your control. However, focusing on the aspects of your workday that you can control can help reduce stress.
- Stay organized: Keep a daily schedule or planner to track meetings, deadlines, and to-do lists. This can help you stay on top of tasks and feel more in control of your day.
- Communicate effectively: Be open with your supervisor or team about your needs and concerns. Open communication can help you navigate any adjustments and ensure that you’re receiving the support you need.
- Leverage Technology to Stay Connected
The shift back to in-office work doesn’t mean you need to abandon all the digital tools that helped you stay connected while working remotely. Leverage technology to remain efficient and keep communication lines open with your colleagues.
- Use productivity tools: Continue using collaboration platforms like Microsoft Teams or Trello as permitted to keep projects on track and maintain communication, even while in the office.
- Set virtual check-ins: If you're working on hybrid schedules or if your team is dispersed, continue scheduling regular virtual meetings to keep everyone aligned and on the same page.
- Take Care of Your Mental and Physical Health
The return to the office can bring on stress, but it’s important to prioritize your mental and physical health during this time. Stress, if left unchecked, can have long-term effects on your well-being.
- Exercise regularly: Physical activity is one of the most effective ways to reduce stress. Incorporating exercise into your routine – even if it’s just a daily walk – can have significant benefits for your mental health.
- Practice mindfulness: Meditation, deep breathing exercises, or mindfulness practices can help lower stress levels and improve focus. Even taking a few minutes during the day to pause and breathe deeply can make a big difference.
- Get enough sleep: Rest is crucial for your overall well-being. Ensure you’re getting enough sleep, as it can help you manage stress and stay focused during the day.
- Seek Support When Needed
If the stress of returning to in-office work becomes overwhelming, don’t hesitate to seek support. Many federal agencies offer Employee Assistance Programs (EAPs) that provide resources for stress management, mental health support, and counseling. Talking to a licensed counselor or therapist can help you process your feelings and develop coping strategies.
Additionally, speaking to a financial planner can be helpful if the stress of returning to work is tied to financial concerns. At Serving Those Who Serve, we specialize in helping federal employees plan for both their financial and personal well-being. We’re here to provide guidance and support as you navigate this transition.
The return to in-office work is a significant change, and it’s natural to feel stressed or uncertain. However, with the right mindset and tools, you can ease the transition and manage the challenges that come with it. By focusing on your routine, maintaining balance, and taking care of your mental and physical health, you can thrive in your new work environment.
At Serving Those Who Serve, we are committed to supporting federal employees through every aspect of their professional and personal lives. If you need assistance managing stress related to your financial planning or are looking for more guidance on how to balance work and well-being, feel free to reach out to us. We’re here to help you navigate life’s transitions with confidence and peace of mind.
**Written by Katelyn Murray, CFP®, ChFEBC®, FBS®, CFT-1™, ECA. The information has been obtained from sources considered reliable but we do not guarantee that the foregoing material is accurate or complete. Any opinions are those of Katelyn Murray and not necessarily those of RJFS or Raymond James. Any information is not a complete summary or statement of all available data necessary for making an investment decision and does not constitute a recommendation. Investing involves risk and you may incur a profit or loss regardless of strategy suggested. Every investor’s situation is unique and you should consider your investment goals, risk tolerance, and time horizon before making any investment or financial decision. Prior to making an investment decision, please consult with your financial advisor about your individual situation. While we are familiar with the tax provisions of the issues presented herein, as Financial Advisors of RJFS, we are not qualified to render advice on tax or legal matters. You should discuss tax or legal matters with the appropriate professional. **
