Early in the pandemic, so many of us kept the elusive “return” in the back of our minds.

Whether it was the return to being with those we care about again, the return to the places we love, or the return to the office (for both snacks and otherwise)—the promise of a return to our rituals and routines all kept us going during the darker days.

These days, with the help of vaccine rollouts, many folks are actively packing up our work-from-home set-ups or selling desks on Facebook Marketplace in preparation for the return to office buildings around the country.

If that sounds familiar to you, you might also be facing the reality of what that return actually means in your life—and if you’re feeling a mix of emotions around this, know you’re not alone.

Trepidation, fear, excitement, anxiety, grief, stress: These (and more) feelings are all valid—especially considering the rollercoaster of a year we collectively experienced in 2020.

We chatted with Dr. Krystal Lewis—a clinical psychologist who works at the National Institute of Mental Health and specializes in cognitive behavior therapy and exposure therapy—to help you navigate this return to work with your mental and emotional health in mind.

Understand the return to work looks different for everyone—and protect your mental health accordingly

Unfortunately, many of the complex feelings we carry about returning to the office can be exacerbated based on our lived experiences.

Workplaces have long been a hotbed for microaggressions or racial biases, and the return to those spaces only amplifies the stress and representation burnout caused by toxic behaviors.

For people of color, members of the LGBTQIA+ communities, or anyone else who might be from marginalized communities: It’s especially important to prioritize self-care as you head back into your offices—and find someone, whether a peer or in management, you can turn to.

"One way to help cope with returning to a stressful workplace is to find an ally at work," Dr. Lewis shared. "People who experience the same things you do and who can relate to you are helpful individuals to turn to when in stressful situations. Having trusted people in the work environment helps so that you don’t feel so alone."

Embrace self-compassion as you transition

The key to any transition is having a foundation of self-compassion in place. The ways in which you show up for yourself with kindness—even in the face of mishaps or fumbles—can help make this adjustment back to work a bit easier.

“This is an unprecedented time and there is not one person who is amazing all the time,” Dr. Lewis says. “There will be good days and not-so-great days, so it is important to find what works for you and do more of that. Try not to compare how you are currently functioning to how things were pre-pandemic because it is very likely that it may look different, but that is okay.”

The key to any transition is having a foundation of self-compassion in place. The ways in which you show up for yourself with kindness—even in the face of mishaps or fumbles—can help make this adjustment back to work a bit easier.

Whether it’s with a mantra or a daily self-compassion meditation in the Shine app you queue up, try to incorporate reminders into your routines that help you prioritize positive self-talk.

Take preventative measures when it comes to burnout

The best way to navigate burnout is to take active steps before you experience it. That preventative care is so valuable—and includes making time to rest, setting boundaries, and not pushing your self-care rituals to the side.

If you’re worried or unsure of how to start preventing burnout in your work life, try taking inventory of what drains you—and the different options available to you to prevent that from emptying your cup.

Maybe that’s saying “no” to social events more, as Dr. Lewis suggests—or maybe it’s building a sleep routine that works for you. Or maybe it looks like taking things one step at a time to make sure you aren’t biting off more than you can chew.

The best way to navigate burnout is to take active steps before you experience it. That preventative care is so valuable—and includes making time to rest, setting boundaries, and not pushing your self-care rituals to the side.

Regardless of how you choose to set those boundaries, remember that it’s always OK to take mental health breaks or create space to recharge.

Remember that it’s OK to ask for help

“When you notice your productivity declining and feel like you are struggling to get work done, it is important that you acknowledge that you may need help,” Dr. Lewis says. “Be open about what you are experiencing, and problem-solve with your boss, manager, or trusted individual at work. Perhaps, you can talk to your partner or a close friend if you need help figuring out how to ask for help at work or express how you are feeling.”

If someone at your organization isn’t available to you, seeking help from a mental health professional may also be an option. Regardless of how you choose to obtain it, know that asking for help isn’t a sign of weakness. Instead, it’s a sign that you understand yourself and your needs.

Use this return as an opportunity to end the mental health stigma in the workplace

Over the past year and a half, so many people have experienced profound loss, loneliness, sickness, mental health struggles, and more—many topics of which have historically been hard for some to discuss in the workplace.

But if there’s anything that a global pandemic has taught us, it’s that we all have shared experiences when it comes to our mental health. There’s no need for the stigmas that have previously existed around discussing those issues to be perpetuated any longer—and that change can start with you.

Dr. Lewis suggests first educating yourself on what folks—or yourself—might be experiencing by reading articles or listening to others. “Educate yourself,” she says.” The more information you have, the better able you are to educate others and reduce stigma around certain topics. The goal is to spread awareness and reduce discrimination.”

Then, if you feel comfortable, try reflecting on your own lived experience—and talking about it.

“When you talk about how you are feeling and what you have experienced, you will find people who reach out and can relate. Talking helps so that you don’t feel so alone,” Dr. Lewis says.

“When you talk about how you are feeling and what you have experienced, you will find people who reach out and can relate. Talking helps so that you don’t feel so alone,” Dr. Lewis says.

It’s OK to take it slow, even if that means chatting in the Shine Squad with other Shine Premium members or starting with just one trusted friend at work.

Eventually, if you’re able to, Dr. Lewis suggests asking trusted folks at work or those in your HR department for resources to help prioritize mental health—like the Shine at Work program.

“Each organization may be different, but given the significant impact this pandemic has had on the world, most places are at least aware of the potential difficulties that individuals may have,” she says. “They may not have the resources to assist, but you can at least start the conversation and let them figure out ways to help.”

Reflect on what your needs are today—not what they were last year

So much has changed over the past year in the world—and within ourselves. Whether it’s your routines that have shifted or your priorities, it’s important to not hop back into this return to work with expectations that you will be able to do all the things you did before.

“It will take some time, but make adjustments as necessary and know that what worked before may not work so well now,” Dr. Lewis says. “Identify things that you have done that have worked for you and made you feel good and figure out ways to continue doing those things to maintain your psychological well-being.”

Whether it’s your routines that have shifted or your priorities, it’s important to not hop back into this return to work with expectations that you will be able to do all the things you did before.

She also emphasized the need to allow for imperfections to pop up in your life (and don’t forget that self-compassion when they do) and give yourself time to adjust to the new routines you will have to build.

There’s no guaranteed set amount of time it’ll take you to adjust, so give yourself and those around you grace. For some, it may be easy—while for others, the challenges might ebb and flow. Whatever your journey looks like, know it’s OK.