Preparing for a gradual return to work

By Pinar Karabulut, Psychologist & Board Approved Supervisor

Checklist for Clients Recovering from Psychological Injury

Returning to work after a psychological injury can feel both exciting and daunting. This checklist is designed to help you prepare step by step, so your transition feels manageable and supported.

1. Emotional Readiness

☐ I have discussed my readiness to return to work with my psychologist and/or treating doctor

☐ I understand that recovery is ongoing, and I don’t need to be “100% better” to start

☐ I can identify early warning signs of stress or overwhelm

☐ I have strategies to manage anxiety, fatigue, or emotional triggers

☐ I’ve practiced grounding or relaxation techniques I can use at work

2. Work Plan and Communication

☐ I have a clear return-to-work plan (hours, duties, and support needs)

☐ I’ve reviewed the plan with my psychologist, doctor, and/or rehabilitation consultant

☐ I understand who my main contact is at work (e.g. manager, HR, RTW coordinator)

☐ I’ve agreed on how and when to communicate with my workplace

☐ I feel comfortable to ask for adjustments if something feels too much

3. Practical Preparation

☐ I’ve planned a gradual increase in hours and duties

☐ I’ve considered transport, parking, and morning routines to reduce stress

☐ I’ve set up a manageable daily routine, including rest breaks

☐ I’ve prepared comfortable work clothes or equipment (if relevant)

☐ I’ve practiced assertive communication for setting boundaries

4. Workplace Supports

☐ My manager or RTW coordinator understands my gradual return plan

☐ I know what reasonable adjustments are in place (e.g. workload, flexibility, quiet space)

☐ I have someone I can check in with if I’m struggling at work

☐ I understand that my return-to-work plan can be reviewed and adjusted as needed

5. Self-Care and After Work

☐ I’ve planned gentle activities after work (rest, exercise, time in nature, social connection)

☐ I have a plan for managing fatigue (e.g. pacing, prioritising rest)

☐ I know who to contact if symptoms increase (psychologist, GP, rehab provider)

☐ I am tracking how I feel each week to notice progress and challenges

Remember

Returning to work is part of your recovery — it’s not an “end point.”

Small steps, flexibility, and self-compassion will help you rebuild confidence and capacity over time.

By Pinar Karabulut

All rights reserved.

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