You may feel anxious about returning to work after an injury. It's common to feel this way. You may fear re-injury, especially if you were hurt at work. You may also worry about being in pain while you do your job. Or you may wonder if you will be able to do the same job and tasks you did before your injury.

Depending on how long you've been away from work, you also may worry about being behind on your work. Or you may feel nervous about adjusting to working again.

Although it's common to feel anxious about returning to work, there are some things that you can do to help.

• Be patient with yourself. Recovery takes time.
  • Each recovery is different. How long it takes for you to recover from your injury can vary.
  • Talk to your doctor about when you can return to work. Be open with them about your readiness.
• Talk to your employer or human resources department about things that can make it easier for you to return to work.
  • Your employer may be able to modify your job duties. They might let you work a flexible schedule. Or they may provide ergonomic equipment that makes it easier to do your job.
  • Knowing your options can help reduce any stress or anxiety that you may have about what to expect when you return to work.
  • Setting everything up ahead of time can also make your return to work less stressful.
• Take steps to help reduce the risk of re-injury.
  • Follow the safety standards for where you work. If you are given modified guidelines that can help you reduce your risk, be sure to follow those as well.
  • Depending on your injury, you may have gone to physical therapy. You may learn techniques to help you recover and rebuild your confidence.
• Decide what information you want to share with the people you work with.
  • You may feel anxious about how to handle questions people may have. Prepare simple responses to questions you may be asked about your injury and your time away from work.
  • You control how much personal information you share.
• Talk to your employer about performance expectations.
  • Set realistic goals. Focus on gradual improvement instead of pre-injury performance levels.
  • Ask about having regular check-ins with your supervisor. This can help you address any concerns you or your employer may have before they become overwhelming.

A return-to-work plan can help with anxiety about going back to work.

• Talk to your employer or human resources department. They may have good ideas on how you can modify your work to prevent pain. Some companies have experts who can suggest tools or ways to do your job.
  • You may need to make a gradual return-to-work plan. Be honest about what you feel you can and can't do. If you need it, your doctor may be able to give you a prescription for shorter work days or fewer duties.
  • If you know parts of your job are putting stress on your injury, ask if there are other ways you can do those jobs. Or ask if someone else could take over that work.
• Make ergonomic changes. This means matching the job and work area to the human body. It can improve health and safety. It can also help prevent injuries. By studying your work environment and the tools you use, you may be able to make changes that help reduce your chances of having pain or a re-injury.
• Take regular breaks. You are more likely to have pain if you work for long periods of time without breaks. Taking regular breaks can help reduce this risk. Try to take 3- to 5-minute breaks or change tasks every 20 to 40 minutes. Depending on your injury, it may help to do stretching exercises too.
• Consider counseling or therapy. Counseling can help if you continue to feel anxious or afraid. It may be paired with medicine and lifestyle changes, such as getting enough sleep.