Finding Hope: Reclaiming Your Power on the Road Back to Work
- sandrascttherapy
- Sep 30
- 9 min read
A Guide for Navigating Your Return To Work After Mental or Physical Health Setbacks
Who’s this blog for?
This blog is for anyone on the journey of bouncing back from mental or physical health challenges and gearing up to re-join the world of work. It’s inspired by the resilient people I've had the pleasure of supporting at @SCTTherapy.com—people who’ve faced adversity head-on and come out stronger.
Why should you keep reading?
Inside, you’ll discover down-to-earth answers to the questions people often don't know to ask, honest insights into the emotional rollercoaster of returning to work, and a toolkit of practical strategies to help you rebuild confidence and seize change.
Returning to work isn’t just about picking up where you left off—it’s about rediscovering who you are, finding your feet again, and learning new ways to thrive in your professional life. Yes, it’s daunting at times, but with the right guidance and support, it can be a springboard for resilience and personal growth. You’re not treading this path alone; others have blazed the trail before you, and there’s a helping hand at every turn.
Q1: Help! What’s Happening to Me?
A: Understanding Identity Loss
When someone moves from being a trusted expert and reliable professional to facing mental or physical health challenges, it can feel deeply unsettling.
This experience can be described in terms of identity loss, diminished self-efficacy, and role reversal. The journey is emotionally complex, impacting self-esteem, confidence, and how that person relates to colleagues and the wider workplace environment.
Such a transition can leave a person feeling disconnected from their previous sense of self, making the return to work a particularly sensitive and challenging process.
Q2: Why Am I Experiencing a Strong Sense of Loss and Identity Crisis?
A: Managing Identity Crisis
For a person who was once the go-to expert, widely respected, and depended upon for their knowledge and competence, experiencing a sudden decline in health can trigger a profound sense of loss. In therapy, this can be referred to as an identity crisis. The person’s sense of self was intimately tied to their professional role and reputation. When health issues force them to step back, they may feel as though a core part of who they are has been stripped away.
This can also be described as role loss and may be accompanied by feelings of grief, shame, or inadequacy. The person might experience thoughts such as, “I am no longer myself,” or “I am letting people down.” This can lead to a deeply internalised sense of brokenness and vulnerability.
Often work colleagues and managers don’t take this into account and only see that the person is “ready” to return to work. They simply focus on the person returning to work and being well again. This often leads to the person putting pressure on themselves to meet other people’s needs and can lead to relapse.
Q3: Why Do I Feel Lost – I’m Desperate to Get Back to “Normal”?
A: Understanding and Managing Stigma
This is likely due to the impact of Stigma and Social Perception. When returning to work, even if feeling fully fit and healthy, the person may find themselves in a new, uncomfortable position: rather than being the reliable problem-solver and go-to expert, they become the subject of concern, speculation, or even gossip. In therapy terms, this is often framed as stigmatisation and social role reversal. The person may feel exposed or scrutinised, which can intensify anxiety and heighten the sense of being an outsider within their own professional community.
This shift can be particularly distressing when linked with a perceived lack of understanding or support from colleagues or management. The pressure to return to the office, especially when not feeling fully recovered, can further intensify feelings of vulnerability and helplessness.
Q4: How Do I Go About Reversing Stigma?
A: Overcoming the Stigma Barrier
Stigma, whether from colleagues or self-imposed, can be a significant barrier. To reverse this, open and honest communication is key. Where comfortable, sharing your journey with trusted colleagues or line managers can help demystify misconceptions, foster empathy, and demonstrate resilience. Remember, mental and physical health conditions are common, and your experience can contribute to a more inclusive and understanding workplace culture.
Q5: How Do I Start These Conversations with Managers?
A: Developing Self-Advocacy
It’s likely you have some experience of advocating for others, for example you may advocate for your family, children or team members. It’s often more difficult to advocate for yourself and your needs. However, self-advocacy is key to supporting your successful return to work; yet having that conversation with a manager and requesting reasonable adjustments can feel daunting at best. Indeed these conversations are often avoided or can be one way, i.e. manager led.
It's important for all parties to have these conversations and you can self-advocate by preparing in advance, starting openly, sharing your experience, stating your needs clearly, suggesting specific adjustments and emphasising your positive intent. Things to consider:
1. Reflect on what adjustments would help your transition back—these might include flexible hours, phased return, changes to workload, or access to support services.
2. Briefly explain the impact of your health situation: “During my time away, I’ve reflected on what might help me perform at my best as I recover.”
3. “I’d like to discuss some reasonable adjustments that could support my wellbeing and help me contribute fully to the team.”
Here are some examples of possible conversations:
“A phased return or flexible start times would be incredibly helpful. Access to a quiet workspace or regular check-ins might also support my recovery.”
“My goal is to continue contributing effectively and to maintain my wellbeing as I transition back.”
“I’m open to discussing what’s possible and hearing your thoughts on how we can make this work for both me and the team.”
“Are there any workplace resources or support services available that I could access during this period?”
“Thank you for your understanding. I’m looking forward to working together to ensure a successful return.”
Remember, approaching these conversations with honesty and self-compassion not only helps to meet your own needs but also encourages a more supportive and inclusive workplace culture.
Q6: How Do I Regain Control and Avoid Relapse?
A: The Path Forward: Overcoming Negative Beliefs.
As mentioned throughout, returning to work after experiencing mental and/or physical health challenges can feel daunting, but it can also be an opportunity for growth and renewal. The journey ahead is not only about resuming professional responsibilities, but also about rebuilding confidence and challenging any stigma, whether it be internal (self-imposed) or external, that may have arisen during the period of ill health and time off work.
Ultimately, the path forward involves embracing your right to work and thrive. By actively challenging stigma and negative beliefs, including negative self-beliefs, you not only support your own recovery but also pave the way for a more compassionate and supportive work environment for all.
Q7: How Do I Overcome Negative Beliefs?
A: Counter those negative beliefs
It's natural to worry about your abilities after a period away from work. Counter these negative beliefs by acknowledging your achievements, both before and during your recovery. Setting small, achievable goals as you transition back can help rebuild self-assurance. Seeking feedback and celebrating progress—no matter how minor—reinforces your capability and value.
Move forward with confidence by seeking support, practicing self-compassion and championing change:
1. Utilise any available workplace resources, such as employee assistance programmes, occupational health services, or supportive colleagues.
2. Treat yourself with the same respect, patience and understanding you would offer a friend in your position.
3. Your return and openness can inspire others and help shift workplace attitudes about health and capability.
4. Reach out to your personal support networks, including friends, family or peer support groups for emotional backing during the transition.
Q8: How Do I Overcome This Overwhelming Anxiety?
A: Reducing Anxiety Symptoms
Anxiety is a natural response to stress characterised by feelings of fear, apprehension and worry. The anxiety that arises in this situation is entirely understandable and can be overwhelming; excessive even. It will help to look at some coping strategies and wellbeing techniques – when anxiety strikes, having that toolkit of simple, effective exercises can make a world of difference. Here are five quick and easy ways to help reduce anxiety:
1. Mindful Breathing (Box Breathing) – Breathe in slowly through your nose to the count of 4 seconds (noticing the air filling your lungs). Hold the oxygen in for 4 seconds. Slowly breathe out through nose to the count of 4 seconds. Hope that out-breath - keep the lungs empty for 4 seconds. Repeat 4 times. This cycle can be performed once or a few times each day.
2. Grounding Technique (5 4 3 2 1) – this exercise brings your awareness to the present moment by engaging your senses. Look around you and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. This helps distract the mind from anxious thoughts and fosters a sense of calm.
3. Progressive Muscle Relaxation - sit or lie down comfortably. Starting with your toes, tense the muscles for five seconds, then relax for ten seconds. Move up through each muscle group (feet, calves, thighs, abdomen, arms, shoulders, face), tensing and relaxing. This technique releases physical tension associated with anxiety. It’s especially effective when also connecting with your breathing.
4. Visualisation - Close your eyes and picture a peaceful place—perhaps a quiet beach or a tranquil forest. Imagine the sights, sounds, smells and textures of this place in as much detail as possible. Turn up the intensity. Spend a few minutes immersed in this mental retreat to help your mind unwind.
5. Gentle Movement – Neck and Shoulder Rolls. Sit comfortably and slowly roll your shoulders backwards in a circular motion five times, then forwards five times. Next, gently tilt your head from side to side, holding each side for a few seconds. These gentle movements help release tension that often accumulates during anxious moments.
Incorporate these exercises into your daily routine or use them as needed to help manage anxiety and restore a sense of calm.
Q9: Will I ever be the same person again?
A: You remain yourself, with some new experiences gained along the way.
With the right help and support, a person can feel more confident and resilient as they take back control of their life. This includes putting all these things in place, investing in further recovery by understanding and addressing the complex emotions experienced by someone returning to work after significant health challenges. It’s important to acknowledge the loss, address the stigma, manage anxiety and foster self-belief. With all of this in place, people can work towards regaining confidence and a sense of purpose in their professional lives.
Therapy encourages people to look at their emotional state, including their thoughts, behaviours and even their beliefs. As new understanding is developed (and lots of light bulb moments pop off in the persons head), change is inevitable. This can mean new ways of being and creating more positive circumstances. Success is when lessons learned are used to avoid future relapse, e.g. burnout, by changing emotional responses and introducing more helpful and healthier coping strategies and decision-making.
Remember returning to work after illness is a journey, not a race. Celebrate each step forward and know that seeking support is a sign of strength, not weakness.
Resources for support:
Organisation | Support Offered | Contact/Website |
Mind | Mental health guides, helpline, workplace advice | |
Andy’s Man Club | Men’s peer support groups | |
ACAS | Advice on workplace adjustments, employee rights | |
Samaritans | 24/7 emotional support | samaritans.org | Freephone: 116 123 |
Rethink Mental Illness | Information and support for people living with mental illness | |
Remploy | Helping people (and their employers) with disabilities or health conditions find and remain in work. | |
Access to Work | Government-funded scheme providing support to stay in or return to work | |
Occupational Health Services | Providing confidential assessments, recommendations and support in the workplace | Contact via your employer or nhs.uk/nhs-services/occupational-health/ |
Time to Change | A campaign aimed at ending mental health stigma | |
CIPD (Chartered Institute of Personnel and Development) | Offers resources for HR and employees around supporting people returning to work | |
Shaw Trust | A charity supporting eligible people to return to work |
Many of these organisations provide both practical advice and emotional support, helping individuals navigate the journey back to work and promoting a healthy, supportive working environment.
Top 5 tips for a Positive Return to Work
1. Communicate Early and Openly: Keep in touch with your employer or HR. Share any concerns or adjustments needed to ensure a smoother transition back to work.
2. Set Realistic Goals: Take small, manageable steps and don’t expect to pick up exactly where you left off. Give yourself time to adjust and celebrate progress.
3. Use Available Support: Reach out to internal or external resources, such as the CIPD, Shaw Trust, or Time to Change, for practical advice and emotional guidance.
4. Prioritise Self-Care: Maintain healthy routines, take breaks when needed, and practise strategies that support your wellbeing both in and out of work.
5. Know You’re Not Alone: Remember that seeking help is a sign of strength. Connect with supportive colleagues, friends, family or mental health organisations if you need further assistance.
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