Returning to Work After a Long Period Away
Returning to work after a long period off can be both an exciting and daunting experience. Whether the absence was due to injury, illness, caring responsibilities or another life event, the transition back to work often involves more than simply resuming previous duties. Taking time to prepare and putting the right supports in place can make a significant difference to confidence, performance and long-term wellbeing.
Below are practical steps and considerations to help individuals return to work in a way that feels manageable, sustainable and successful.
1. Acknowledge the Transition
It’s important to recognise that returning to work is a transition, not a single event. Many people put pressure on themselves to “get back to normal” quickly, but it’s normal to feel uncertain or fatigued in the early stages. Acknowledging this can help individuals approach the process with patience and self-compassion.
Reframing the return as a period of adjustment allows space to rebuild routines, confidence and capacity over time.
2. Check in With Your Health and Capacity
Before returning, it’s helpful to reflect honestly on current physical, cognitive and emotional capacity. Recovery can fluctuate, and what felt manageable one week may feel more challenging the next.
Where appropriate, seeking guidance from treating health professionals can provide clarity on:
- Current functional abilities
- Any ongoing limitations or risks
- Recommended hours, duties or adjustments
- Strategies to manage symptoms at work
Clear recommendations can support more productive discussions with employers and help align expectations.
3. Communicate Early and Clearly
Open communication plays a critical role in a successful return to work. Where possible, individuals should have early conversations with their employer or manager to discuss:
- Readiness to return
- Proposed start dates
- Any supports or adjustments that may be required
- Preferred ways of checking in during the transition
Clear communication helps reduce uncertainty on both sides and allows practical planning, rather than last-minute decision-making.
4. Consider a Graduated or Flexible Return
For many people, a phased return to work can be one of the most effective strategies. This may involve:
- Reduced hours or days initially
- Adjusted duties that are less physically or cognitively demanding
- Working from home for part of the week, where possible
- Gradually increasing workload as capacity improves
Graduated returns allow individuals to rebuild stamina and confidence while minimising the risk of overexertion or setbacks.
5. Identify Reasonable Workplace Adjustments
Workplace adjustments are often key to enabling a sustainable return to work. These adjustments will vary depending on the role and individual needs, but may include:
- Ergonomic changes to the workspace
- Modified tasks or role priorities
- Flexible start and finish times
- Additional breaks throughout the day
- Adjusted performance expectations during the transition period
Considering adjustments early, and reviewing them regularly, helps ensure they remain appropriate as capacity improves.
6. Rebuild Work Routines Gradually
Time away from work can disrupt routines such as sleep, commuting, energy management and focus. Rebuilding these routines takes time.
Helpful strategies may include:
- Practising the commute ahead of the first day back
- Planning energy-demanding tasks earlier in the day
- Scheduling regular breaks
- Using task lists or calendars to manage workload and priorities
Small, consistent steps can help restore structure without creating overwhelm.
7. Set Realistic Expectations
It’s common for people returning to work to compare their current capacity to how they performed before time off. This comparison can be discouraging and unhelpful.
Instead, it’s more productive to:
- Focus on progress, not perfection
- Set short-term, achievable goals
- Celebrate small wins, such as completing a full week or mastering a new routine
- Accept that productivity may fluctuate during the adjustment period
Setting realistic expectations reduces pressure and supports long-term success.
8. Use Available Support Systems
Support doesn’t need to come from one source alone. Many people benefit from a combination of:
- Workplace supports, such as managers, HR teams or return-to-work coordinators
- Treating health professionals
- Rehabilitation or vocational support providers
- Family or trusted colleagues
Knowing who to contact when challenges arise can provide reassurance and prevent small issues from becoming barriers.
9. Monitor How Things Are Going
A successful return to work is rarely static. Regularly checking in with yourself and relevant stakeholders can help identify what’s working well and what may need adjustment.
Useful questions include:
- How am I coping at the end of each day or week?
- Are my symptoms stable, improving or worsening?
- Are current adjustments still appropriate?
- Do I need additional support or changes?
Ongoing review allows for timely adjustments and promotes sustainability.
10. Prioritise Wellbeing Alongside Work
Finally, returning to work should not come at the expense of overall wellbeing. Maintaining healthy routines outside of work — such as rest, physical activity, social connection and stress management — can significantly influence work capacity and resilience.
Recognising early signs of fatigue, stress or overwhelm and responding proactively is a key part of maintaining a successful return to work.
