With the COVID-19 rates starting to flatten and some states partially open up, the question is being begged how do we all mentally prepare for the transition back?

To begin with, let’s start with a phrase that’s often used in psychotherapy settings: stress inoculation. This refers to the idea that someone can become inoculated, or resistant, to stressful situations by preparing for them in advance. Therefore, by thinking ahead for what a return to work might entail, you can bring your A-game as you transition back.

Rebuild your Rhythm

Remember preparing for your first day back to school? You purchased all your supplies needed for the coming year and might have gotten your bedtime routine shored up the week before. So many of us have gotten out of what was “normal” that it will take time to transition back. Think: how can I rebuild some structure into my days now, ahead of time? Lay your clothes out the night before, plan your day ahead, wake up at work times. Consider even making a schedule for the first week back of what your week look like from the time you get up until you go to bed. How will meals be prepared? Daycare? What will down time look like after dinner? Maybe even a checklist could help stay organized. Right now, you have an opportunity like never before to create your own rhythm. What insights could you be learning about how you manage stress and make priority in your life? Take advantage of this time!

Designate time to Destress

Taking time to destress can feel like taking time for exercise: if we don’t build it into our day it won’t happen. As you’re working on your new rhythm what could you be explicit about sprinkling some moments of zen into your day? Perhaps taking a walk during your lunch break. Or at the very least take your full half hour or hour lunch and focus on something asides from tasks. Would you prefer to go into the office a bit earlier in order to leave early? Maybe you can find some new recipes to make for lunches before the stress of going back hits? I often tell clients to ask themselves, “What is one thing I could do to nourish myself today?” This topic is so imperative because we can bank on having different energy levels as we go back into the “real world”, whatever that will mean.

Reflect on Results

If you’ve been working from home, your work structure will be different than going into the office. So reflect on what worked well for you and what didn’t. Did your team get more accomplished with those virtual Zoom meetings instead of in person? Or were you more distracted? If working from home led to an increase in productivity, could you advocate for working remotely a few days per month? Use all these ideas as critiques for efficiencies.

Expect the Unexpected

Dale Carnegie, the father of the self-help movement, once famously said, “An hour of planning can save you 10 hours of doing”. We don’t quite know yet what a ‘Post-COVID world’ will be exactly, but we can think ahead for at least some things. For example, can you carry sanitizer in your purse or car along with an extra mask? Make sure your office will have clear rules about the environment. How can you best be mindful of your work station? What will social distancing be like in the break room? Will there be a sanitation station or cleaning wipes readily available? If you are working somewhere where there might be a physical barrier between you and a client or patron, consider going to work a day early for a few minutes to mentally prepare for the new environment. Lastly, be aware that you might have some separation anxiety from family and pets as you return. How can you best ‘inoculate’ for that? For the past several months I’ve had my cat sit next to me all day while I’ve had my virtual visits, so when I eventually head back into the office I plan on buying a picture frame to see little Stella throughout the day.