8Wise® for Returning to Work
By Kim Rutherford - Psychotherapist and Creator of the 8Wise® Method
When Life Changes
Returning to work after a significant period of absence is a major life transition. Whether the absence was due to illness, bereavement, parental leave, redundancy, or a career break, the process of reintegrating into the workplace can bring a mix of anticipation and anxiety.
While you may be looking forward to regaining a sense of routine, purpose, and social connection, it is natural to feel uncertain about how the return will go. You may be wondering if your skills are still up to date, how your colleagues will react, or whether you have the energy and capacity to manage the demands of the role.
Returning to work is rarely just about "doing the job" again. It involves re-establishing your professional identity, adjusting your daily routines, and managing the emotional impact of the transition. It is a period where the pressure on your system increases as you try to balance the requirements of work with the ongoing management of your wellbeing.
Understanding that the return to work is a process, not just a single day, is key to making the transition successful and sustainable.
Why This Life Event Creates Pressure
The primary pressure during a return to work is often performance anxiety. Even highly experienced professionals can find themselves questioning their capability after a period away. This "imposter syndrome" can lead to overworking in the early weeks as you try to prove you are still "up to speed."
Routine and environmental pressure are also significant factors. After a period where your daily structure may have been very different, the sudden shift to early starts, commutes, and structured working hours can be physically and mentally draining.
Social pressure is another common challenge. Navigating conversations with colleagues about your absence, managing expectations, and re-establishing workplace relationships can be emotionally demanding. You may feel a pressure to "be okay" or to catch up on everything you missed immediately.
Finally, there is the pressure of balance. Returning to work often means you have less time and energy for the self-care or recovery activities that were possible during your time away. Finding a new equilibrium between work and the rest of your life is one of the biggest challenges of this transition.
"A successful return to work is not measured by how fast you get back to 100%. It is measured by how sustainably you reintegrate work into a balanced life."
Looking at the Situation Through the 8Wise® Model
The 8Wise® Model helps you understand the impact of returning to work by looking at life through eight dimensions of wellness. This transition often affects several dimensions simultaneously:
Occupational Wellness: Re-establishing your role, skills, and professional goals within the workplace.
Environmental Wellness: Adjusting to a new daily routine, commute, and work environment.
Social Wellness: Navigating workplace relationships and communicating your needs to colleagues and managers.
Emotional Wellness: Managing the anxiety, excitement, and stress associated with the transition.
Physical Wellness: Monitoring your energy levels and sleep patterns as you adapt to the demands of the working day.
Seen through this wider perspective, returning to work is a total life adjustment. Recognising this helps you approach the transition with a more holistic and patient mindset.
When Pressure Builds Faster Than Capacity
One of the central ideas behind the 8Wise® Method is the relationship between life pressure and personal capacity. When you return to work, the pressure side of the scale increases significantly.
During this stage, your mental and emotional capacity may still be in a state of recovery, particularly if your absence was due to health or bereavement. If the pressure of work builds faster than your capacity to manage it, you may experience "re-entry burnout."
Instead of asking “Why am I finding this so tiring?”, a more helpful question becomes: “How can I gradually build my capacity as I settle back into my role?”.
A Few Questions to Reflect On
If you are currently preparing for or navigating a return to work, pause and reflect on these questions:
What are your primary concerns about the return, and who can you discuss them with?
How can you structure your first few weeks to allow for extra rest and recovery?
What small, supportive habits did you develop during your time away that you want to maintain now?
These reflections are about managing your expectations and ensuring that work fits into your life, rather than taking it over.
Practical Ways to Manage the Situation
A sustainable return to work involves communication and pacing. Discussing a phased return or flexible working arrangements with your employer can help you gradually build your capacity without becoming overwhelmed.
Be clear about your boundaries. In the early weeks, it is essential to protect your time outside of work to ensure you have the energy to recover from the day.
Seek ongoing support. Whether it’s regular catch-ups with your manager, support from a workplace "buddy," or continuing with professional coaching or therapy, having a support system in place is vital during this transition.
Finally, celebrate the small wins. Relearning a task, successfully navigating a meeting, or simply making it through your first week are all significant achievements. Recognising your progress helps rebuild your professional confidence.
Where 8Wise Can Help
The 8Wise® Method provides a framework to help you navigate the transition back to work. By identifying which dimensions of your life are being most affected by the return, you can take small, targeted steps to manage the pressure and support your wellbeing.
This ensures that your return to work is not just a "re-entry," but a positive step toward a balanced and fulfilling life.
What Psychology Research Tells Us
Research into Work Reintegration (Vlasveld et al., 2012) shows that a phased and supported return to work is significantly more successful than a sudden "full-time" return. The psychological concept of "self-efficacy", your belief in your ability to succeed in specific situations, is often temporarily lowered during an absence. Rebuilding this through small, manageable successes is essential for long-term workplace wellbeing.
Start With the 8Wise® Assessment
If you are currently navigating a challenging life situation, the best place to begin is the 8Wise® Assessment. The assessment helps you step back and understand how the pressures you are experiencing may be affecting different areas of your life.
