Returning to work after sick leave

[Shesellsseashellsontheseasure]

I've been off work for 6 weeks with depression and anxiety and am due to return in a week. The doctor has said they will give me a fit note for a phased return and I've contacted work about getting an occupational health assessment to help me back to work. Im also starting counselling this week.

I just wondered if anyone had any advice about returning to work. How did you know you were ready? How can I make it as easy as possible for myself? I feel nervous about returning but feel much more ready than I did 2 weeks ago and still have another week before I go back.

What is your job? Is it remote or at a site? Physical or mental?

Mostly remote, one day a week in the office. Computer based, so mental rather than physical

Also - just to clarify as I realise I sounded blunt - I am just asking so I can get some idea of steps in the phases return. I've recently had a phased return myself, but it does differ depending on if you need to be at a site/type of work etc

Generally it would be a slow increase in hours. So if you had a 6 week phase from the doctor it would say 'up to 6 weeks phased return'. You could come up with a 4 week plan with Occ health, but if you have a setback or struggle you have a little
time to play with.

It's quite nice after being really low to have a distraction (well it was for me) so I ended up doing more hours than there was in the plan and that was allowed, it is quite flexible - but I also could have done it slower

Do let them know your feelings - if you're anxious about going back, talk about it and talk about what may help - even if it is taking you back to basics like a new starter - giving you a list of tasks so that you don't need to think too much about self managing whilst you settle your nerves and get back into the routine. Take the opportunity to ask for everything that may help

I really found it useful to have a task list (even though they were my tasks from before sickness and I knew how to do them) which was manageable. So if you're only doing 10 hours in week 1 the tasks should be achievable in roughly 8 hours to allow for your return to work/check in with HR etc. it's important especially in week 1 to mention to not give too much work otherwise it's just stressful. Mine sort of acted like I wasn't there and would give me a few tasks, then when I said I was done we would check how many hours left for the week then add another couple

Okay - probably I'd suggest a doctor fit phased at 6 weeks (it will say 'up to'), plan a 4 week return with occ health, and it feels nice mentally to know you have another 2 weeks to play with

Something like

Week 1 10 hours (none in office)
Week 2 20 hours (none in office)
Week 3 20 hours (1 day in office - hours static to allow for getting used to going to office/any anxiety related to that)
Week 4 30 hours

After that back in work 40 hours

That's if you are ok a 40 hr contract

Good luck, you will hopefully find it really helps your mental health. And phased returns work really well and it's a great time to ask for support you'd never normally get to ask for to try to make it all easier for you

I'm sure it will go really well. I honestly found 3 days into mine I had done the first weeks hours, and checked if I can do more as I was worried I would fall into depression on the next 2 days off and it had felt really good to have a purpose, but with less hours so it was less stressful. First 2 weeks in the phased return were really very pleasant. (After that was fine too, but boy it would be nice to stay part time forever 🤣)

@HAF1119 thank you for such a detailed reply that's so helpful. Good to know about the timings too so I can be flexible depending on how it goes. Are you back full time now? How are you finding it?

Back full time but this is the first week of full time for me. I am same as you, 1 in office and the rest remote.

I found it more daunting going to the office than the other stuff. So I had worries in week 1 about going back full stop - but then enjoyed it and really did find it beneficial, then some concerns in week 3 about the office day - but again it was actually fine, good for the mental health to speak to and see people again etc.

It is only the first week back but given how long 8 weeks felt when I was off, it now feels like I was never off and it's just part of routine again.

I am really glad of the phased return though - never had one before but it did me the world of good in terms of steady confidence building etc

@HAF1119 thank you, I already feel less anxious about returning so I really appreciate you taking the time to reply

That's great 🙂 let me know how you get on when you get there! Is the occupational health convo before your return?

Someone in HR once said to me that their advice on a phased return ,if you work Monday to Friday, is to start the return on a Wednesday, so that it is a short first week.