This article originally appeared in the Spring 2024 issue of On The Level.
By Karen R Mizrach, BSW, MEd, Vestie
Many people who are affected by vestibular symptoms and disorders often have to quit work, or at least take time away. It is a life changing situation to cope with a medical challenge, never mind having to leave jobs, identities, and paychecks behind. But as we become educated about our diagnoses and find treatments and/or strategies that help get us back on our feet (pun intended), it might become time to consider heading back to work.
Returning to a prior workplace has many advantages over starting somewhere new or starting a whole new kind of job. You know the environment. You are familiar with the expectations and work tasks. You know your co-workers, and probably some of those people are aware of your condition. Before you rush back, think it through, communicate with people at home and work, and plan carefully in order to re-enter your job with the best chance for success.
Making The Decision
Are you ready to go back? That’s the big question. And to be honest, you may not know completely until you get there and put in some weeks of work. But here are some suggestions to help make that decision and build confidence.
- Get straight in your mind why you want to go back. Not just the money, but all the benefits and potential boosts for your life.
- Go back and visit. Touch base with a few key co-workers. Remember the feeling of being in that environment and with those people. Does it feel right?
- Think through how going back to work will affect your family, your home life and, of course, your health.
Preparing to go Back
Once you’ve decided to go back, begin preparing yourself, your family, and your workplace.
Get Yourself Ready
- Negotiate with your boss/HR when and how you will start back – part time, flex schedule, at home, accommodations needed, etc. The details should be clearly understood for less stress down the road.
- Remember your “work self” and begin to think of yourself in those terms again. That piece of you is still there!
- Evaluate your wardrobe and update anything that will help you feel more confident. If you have a friend who can help, better yet. Have fun with it.
- Make yourself a list of inspirational or encouraging reminders to post on a board in your workspace. Remember what helps you during challenging times and plan to use those techniques at work.
- Review your job description, or arrange to create one with your employer, so all expectations and responsibilities are clear.
- Accept that you may appear different to co-workers. Maybe you use a cane, or move more slowly, or wear tinted glasses and a ball cap. Maybe you will eat a quiet lunch in your space rather than run out for a quick, hectic meal. It’s ok. You are ok.
Family, Friends, Your Support Network
- Talk with your family (or whoever are “your people”).
- Share your plan to return to work; discussing plans and concerns.
- Be open to ideas – but do not allow people to sabotage your plans. Sometimes a big change will threaten the family system and be stressful to others. Ask for support and positive ideas.
- Let people know how your daily schedule may change for a while as you adapt. You will probably have to cut back on other energy demands, especially in the beginning.
- Plan what family roles and responsibilities may need tweaking. Decide how to make it work without too much stress.
Workplace
- Set up a meeting with HR or supervisors to discuss the logistics and any accommodations that will need to be made.
- Think about any prior tasks you had that may not be feasible now. Talk about options/alternatives. Stress your strengths!
- Share with co-workers what your triggers may be and how they can help.
- Reassure people your work quality and commitment to the job will be strong. Remind them how valuable a team member you are.
- If possible, have a vestibular PT come to see your workspace and offer any suggestions for accommodations.
- Work with IT, if relevant, to set up your computer and other technology with as many features as possible to minimize triggers.
- Set up your workspace with items that will be non-triggering. A sturdy chair with no wheels. A plain visual field with no wild posters, lights, patterns. Bringing your own lamp, bulletin board or calming decorations can be a huge help.
First Weeks Back
- Go easy on yourself!
- Move slowly and focus on one task at a time.
- Enjoy reconnecting with co-workers and your old identity.
- Wear comfortable clothes and take things to your work space that will make you feel safe (good lamp, snacks, sturdy chair, water bottle etc).
- Take time throughout the day to rest, close your eyes, breathe, stretch, and stay hydrated.
- Remember to check in with family to see how they are doing. Are they onboard? Are they excited or stressed? Stay connected! And stay optimistic! But also honestly keep assessing how you are doing. Your health is number one.
Everyday pat yourself on the back for the effort and bravery going back to work requires. May you rediscover some piece of your old self to merge with your new self as you keep moving forward.