Going back to work after time off for your mental health can bring up a lot of feelings. You might feel anxious about how colleagues will react, or unsure whether you are ready. These feelings are completely understandable, and you are not alone in having them.

Taking time to look after your mental health is not something to be ashamed of. This page is here to help you prepare for [EA1.1]your return in a way that feels manageable.

Why returning to work can feel difficult

Even when you are feeling better, the prospect of going back can be daunting. Some of the things people commonly find difficult include:

Worrying about what others think

You may be concerned about how much your employer or colleagues know, what has been said while you were away, or how people will treat you when you return. These concerns are very common, even when workplaces are supportive.

Fear of returning to the same situation

If your mental health was affected by workplace stress, workload, or difficulties with relationships at work, it is natural to worry about whether things will be different this time.

Uncertainty about your own readiness

There is rarely a moment when returning feels straightforward. Many people feel doubt about whether they are ready, even when they have made significant progress.

Adjusting after time away

Routines shift during a period of absence. Getting back into the rhythm of work, managing your energy, and readjusting to the demands of a role can take time.

Steps you can take before you return

Preparing for your return, even in small ways, can help reduce anxiety and give you a greater sense of control.

Have an honest conversation with your employer

If you feel able to, talking to your line manager or HR team before you return can help set expectations on both sides. You do not have to share every detail of your experience, but being clear about what you need can make the transition easier.

Ask about a phased return

A phased return allows you to come back gradually, starting with reduced hours or adjusted responsibilities and building up over time. Many employers can accommodate this, and it can make a significant difference to how manageable the transition feels.

Think about what support you might need

Consider whether there are any changes to your role or working environment that would help you. This might include flexible working, a temporary reduction in workload, or regular check-ins with your manager. Our page on reasonable adjustments (Internal link) has more information about what you can ask for and what your employer is required to consider.

Reconnect with your support network

If you have been working with a therapist, counsellor, or support worker, let them know you are returning to work. They can help you think through your concerns and put strategies in place before you go back.

Looking after yourself when you return

The first weeks back can be the most challenging. Being kind to yourself during this period matters.

Take it one day at a time

Try not to measure your progress against where you were before your absence, or against how you think you should be coping. Returning to work is a significant step, and it is fine for it to feel hard.

Keep an eye on early warning signs

Notice if the feelings or patterns that contributed to your absence start to creep back in. Having a plan for what you will do if this happens, whether that is speaking to your manager, stepping back from certain tasks, or contacting your GP, can help you feel more prepared.

Maintain the things that have helped

If particular routines, habits, or forms of support have helped your recovery, try to protect them as you return. Going back to work can disrupt the structure that has been keeping you well, so it is worth being intentional about this.

Be honest if things are not working

If your return is not going well, it is important to say so. Speak to your manager, your GP, or a member of your support team rather than pushing through in silence. Returning to work is not a linear process, and needing to adjust the plan is not a failure.

Know your rights

You have the right to a safe working environment that supports your wellbeing. If your mental health difficulty meets the threshold of a disability under the Equality Act 2010, your employer has a legal duty to consider reasonable adjustments to support you.

Where to get support

Mental Health Matters

We provide mental health support services across England. Visit our services page to find out what is available in your area.

Acas

Acas offers free, impartial guidance on workplace rights, including support around mental health and returning to work after an absence.

Hub of Hope

Hub of Hope is a national mental health support database where you can search for local services by postcode.

Mind

Mind provides information on mental health in the workplace, including your rights and how to talk to your employer.

Samaritans

If you are struggling and need someone to talk to, Samaritans are available 24 hours a day, 7 days a week. Call 116 123, free from any phone.