For many professionals, the shift back into the office — whether full-time or hybrid — is proving far harder than expected.
If you’re feeling unsettled, anxious, distracted, or less productive at work, you’re not alone. And importantly, there is nothing “wrong” with you.
As a leadership coach working with professionals across the globe, I am seeing this more and more — from graduates at the start of their careers to highly experienced leaders and managers.
Why Returning to the Office Feels So Uncomfortable for Many
The world of work has changed dramatically over the last few years. For some people:
- You may be early in your career and have only ever worked from home since graduating
- You may be an experienced professional who has started a new role without ever meeting colleagues face to face
- Your organisation may now be mandating a return to the office or hybrid working, even though home working felt safer and more productive
Being back in an office environment can bring unexpected challenges:
- Increased noise and distractions
- Social interaction fatigue
- Anxiety about being “seen”, judged, or expected to perform
- A sense of not quite belonging
This can show up as social anxiety, reduced confidence, difficulty concentrating, or a drop in performance — especially for people who were previously thriving.
Many professionals tell me they feel:
- Embarrassed to talk about it
- Worried they’ll be seen as weak or incapable
- Alone in how they’re feeling
So they stay silent — and struggle internally.
How Social Anxiety at Work Impacts Performance
Unaddressed anxiety doesn’t just affect how you feel — it affects how you lead, communicate, and perform.
It can:
- Reduce focus and productivity
- Increase emotional exhaustion
- Lead to avoidance behaviours
- Undermine confidence and decision-making
Left unchecked, it can quietly erode your effectiveness at work — even when you’re highly capable.
Practical Strategies to Help You Cope With Returning to the Office
Here are some simple but powerful techniques I often share with my coaching clients.
1. Prepare Your Work Tasks in Advance
Before going into the office, be clear on:
- What tasks you need to complete
- What requires focus vs collaboration
- When you’ll need quiet time
This creates a sense of control and purpose, reducing mental overwhelm.
2. Visualise the Environment Beforehand
Take a moment to mentally rehearse:
- Who is likely to be around
- What the noise level may be like
- How the space might feel
This isn’t about worrying — it’s about reducing uncertainty, which is often the root of anxiety.
3. Decide Your Coping Strategies Before You Feel Anxious
When emotions are high, decision-making is harder.
Instead, plan ahead:
- Will you step outside for 5 minutes of fresh air?
- Make a coffee or take a short walk?
- Spend time with a trusted colleague?
Having these strategies decided in advance allows you to respond thoughtfully rather than react emotionally.
4. Identify a “Safe” Person
Is there one colleague you trust — someone you can have a brief, grounding conversation with?
Even knowing this person is there can significantly reduce anxiety levels.
How Leadership Coaching Can Help
Coaching offers a safe, confidential space to talk openly — without fear of judgement.
As a leadership coach with over 20 years’ experience in the corporate sector, including working as an Operations Director, I understand both:
- The human side of work
- The commercial and performance pressures organisations face
I am also proud to be the only ICF and Ikigai certified coach in the UK, combining internationally recognised coaching standards with deep purpose-led work.
Through coaching, you can:
- Develop personalised coping strategies that actually work for you
- Rebuild confidence and emotional resilience
- Improve focus, productivity, and leadership presence
- Feel like yourself again at work — not someone just “getting through the day”
This isn’t about forcing yourself to “just cope”.
It’s about helping you fire on all cylinders again, in a way that feels authentic and sustainable.
Leadership Coaching
I work with professionals, managers, and leaders, offering both face-to-face and online coaching.
If returning to the office is affecting your confidence, performance, or wellbeing, you don’t have to navigate it alone.
👉 If you’d like to explore how leadership coaching could support you, get in touch for a confidential conversation.
You deserve to feel confident, capable, and at ease at work — not constantly on edge.
