The Human Side of Return-to-Office: Balancing Mental Health, Family, and Career

After years of remote and hybrid work arrangements, the shift back to in-person office work is stirring a complex mix of emotions for many. What might seem like a simple change in workspace has far-reaching effects on daily routines, and mental health. For those who have grown to value flexibility and autonomy while working remotely, the return-to-office (RTO) mandates can be a source of significant stress, anxiety, and frustration.  In Ontario, public service employees will transition back to office work starting in late 2025, with full-time attendance required by January 2026 (HR Reporter, 2025).

The Strain of Losing Flexibility

One of the biggest concerns is the loss of flexibility many employees once enjoyed. Working from home often allowed people to tailor their schedules, avoid long commutes, and create personalized work environments that suited their needs. Now, with structured office hours and mandatory attendance policies, that freedom may start to feel diminished.

The thought of daily commutes, often stressful and time-consuming, adds another layer of anxiety. For many, the office culture itself can feel different or even unwelcoming after a long absence, which can also heighten stress.

Commutes can be a daily hurdle contributing to stress and time pressure.

Balancing Work and Family Responsibilities

The challenges can multiply for workers balancing child care and caregiving responsibilities. The juggling of school drop-offs, medical appointments, and after-school activities can seem impossible with traditional office hours. For employees with caregiving responsibilities, complicated care solutions may need to be sought. The pressure of professional demands and family obligations can generate feelings of guilt, exhaustion, and being overwhelmed. Mental health can become strained by the constant effort to meet conflicting expectations.

Mental Health and RTO

Recent data underscores the breadth and depth of the mental health challenges tied to work environments. Approximately 1 in 6 employees experience mental health problems at work, yet only a small fraction—about 13%—feel comfortable talking openly about these issues (Spill, 2025).

Mental health struggles in the workplace remain widespread yet often hidden.

Nearly half of workers reported a decline in mental wellness over recent years, with 60% feeling emotionally detached from their work. The loss of autonomy caused by strict RTO policies may further intensify these reactions. Moreover, poor mental health in the workplace exacts a steep economic toll; globally, depression and anxiety lead to the loss of around 12 billion working days each year, translating into roughly $1 trillion in costs (World Health Organization, 2024; Spill, 2025).

In Ontario, the full-time attendance mandate has been met with resistance from unions, citing a lack of consultation and failure to consider workers’ mental health and caregiving realities (HR Reporter, 2025).  Advocating for one’s mental health in this context can be daunting.

Protecting Your Mental Health During the Transition

Your mental health is essential, especially as many people adjust to the transition back to office life. Remember, you’re not alone—many workers are experiencing these same challenges. Here are a few ways to support your mental health during this transition.

• Connecting with colleagues who are navigating similar experiences can help reduce feelings of isolation, provide emotional support, and foster a sense of community.

• Collective dialogue and advocacy may open the door to more flexible policies and workplace practices.

• Focus on what you can control: prioritizing your well-being, building supportive networks, and practicing self-care.

  
  

Building a supportive community at work is key.

If you find yourself experiencing burnout, persistent exhaustion, frustration, or symptoms such as disrupted sleep, difficulty concentrating, or heightened anxiety, reaching out for more structured support can make a meaningful difference. Options may include speaking with a therapist, using employee assistance programs, or accessing other mental health resources.

As organizations shift back into traditional office frameworks, some employees may find that reduced flexibility contributes to emotional strain. Recognizing these challenges early and seeking support when needed is a vital step in maintaining both mental wellness and long-term resilience.

Moving Forward

Returning to the office isn’t just about showing up at a desk again — it’s about re‑learning how to balance work, home, and personal well‑being in a new context. The pressure may feel heavy at times, especially when family responsibilities and commuting challenges collide with professional demands. 

While organizations work out how to adapt their policies, you can give yourself permission to care for your mental health, and lean into support when you need it. Small steps toward resilience — whether through open conversations, flexible routines, or simply acknowledging what’s hard — can make the transition more manageable.

Every transition brings challenges, yet also opens space to discover new ways of finding balance.

References:

1. Spill. (2025). 53 workplace mental health statistics you can't ignore. Link: https://www.spill.chat/mental-health-statistics/workplace-mental-health-statistics

   
   

2. World Health Organization. (2024). Mental health at work - Fact sheet. Link: 

   
   

3. HR Reporter. (2025, August 14). Ontario mandates full-time office return for government workers. Link: https://www.hrreporter.com/focus-areas/relocation-travel/ontario-mandates-full-time-office-return-for-government-workers/393183