What to Do If Work Is Too Much After Trauma
You went back to work and realized that your are not okay? That is perfectly fine. You tried and that is all that matters. You did the brave thing.
You returned to work after something traumatic. You showed up. You tried. You gave it your best, but now you’re sitting at your desk, or hiding in the bathroom, or crying on the way home—and realizing that no matter how hard you're trying, you are not okay. Let’s be clear about one thing: This does not mean you failed. It means your body, mind, and spirit are speaking up. It means you’re paying attention to your pain instead of pushing through it. It means you may need a new plan—and that’s okay.
In this post, we’ll walk you through what to do if going back to work isn’t working. Whether you need more time off, a different role, or a complete career transition, you deserve support and choices that protect your wellbeing.
You’re Not Weak for Realizing You’re Not Okay
Trauma recovery doesn’t follow a timeline.
Just because you’re back at work doesn’t mean the trauma is over. You may be:
Struggling to concentrate or complete tasks
Getting triggered by people, places, or sounds
Feeling emotionally numb or emotionally flooded
Having panic attacks, flashbacks, or physical symptoms
Going home drained, exhausted, or emotionally collapsed
Feeling resentment, fear, or deep sadness you can’t name
If you’re feeling any of this, it’s not because you’re unprofessional. It’s because you’re still in survival mode. That doesn’t make you a failure. It makes you someone who deserves to listen to her body and build a life that supports her healing.
You Can Take More Time (Yes, Even After Returning)
Many survivors feel like once they return to work, the door is closed on taking more time off. But that’s not true.
If you’ve come back too soon, you can still:
Request an extension of your current leave
Apply for FMLA, short-term disability, or state-protected leave
Work with your therapist or doctor to submit documentation
Ask for a different role or reduced responsibilities while you transition
You don’t need to suffer in silence because you're already “back.” The law often allows for multiple leave periods or modified schedules, especially for trauma-related conditions. If you’re unsure what your rights are, revisit:
Signs You May Need to Take a Step Back
It might be time to pause if:
You’re dreading work to the point of physical illness
You’re constantly masking your feelings and it’s exhausting
Your trauma symptoms are getting worse
You feel unsafe or unsupported by your workplace
You’re using all your energy to get through the day and have nothing left for yourself
You’ve stopped sleeping, eating, or caring for your body
These are not signs that you’re broken. They’re signs that your current work environment—or your current capacity—doesn’t match what you need to heal.
What If You Need a Different Job, Career, or Work Culture?
Sometimes, the issue isn’t just the timing. It’s the environment. You might realize your current job is no longer compatible with your healing—especially if:
You work in a high-stress, toxic, or male-dominated space
Your trauma is linked to a workplace event or dynamic
You’re not able to ask for accommodations without fear of retaliation
Your values have changed and you want more purpose or peace
You’re craving flexibility, rest, or a safer community
If that’s the case, it’s okay to want something new. You are allowed to start over. You are allowed to rebuild. You are allowed to want peace more than a paycheck. You might not be able to quit immediately. But you can start exploring:
Remote or flexible roles that support mental health
Trauma-informed organizations or companies with strong mental health benefits
Training or certification programs that open up new paths
Survivor-centered career coaching or empowerment programs (which we offer through The 1st 28 Foundation)
Your trauma doesn’t mean you have to settle. It means you get to choose differently—with care, with intention, and with support.
How to Make a Plan (Even If It’s Messy)
You don’t need to have everything figured out today. You just need to take the next small step.
Here’s how to start:
Talk to a therapist, advocate, or support person about how work is affecting your mental health
Review your employer’s leave policies and see if there are options you haven’t used
Document what you’re feeling and what’s not working—this will help you speak up or request support with clarity
Reflect on what kind of work environment would actually support your healing
View our Return to Work Checklist, especially if you’re not sure where to begin or feel overwhelmed just thinking about next steps
Our Return to Work Checklist is a free tool designed for survivors like you. It offers clear, compassionate steps you can follow before, during, and after your workday. Even if you’ve already gone back, it can help you pause, reflect, and decide whether to keep going, or create a new plan that honors where you are now.
You don’t have to navigate this alone, and you don’t have to suffer in silence.
Always remember that you are allowed to change course
You tried. And that counts. You came back. You showed up. You gave it a chance. Now, you’re allowed to say: “This isn’t working for me.” You are allowed to take a break. You are allowed to quit. You are allowed to start over. You are allowed to heal.
If you’re feeling overwhelmed, unsure, or stuck after returning to work, explore the other parts of our Return to Work series:
You deserve space, safety, and support. We’re here to help you claim it.
At The 1st 28 Foundation, we believe that healing is never linear, and neither is your career. Whatever path you choose, we are here to walk beside you. You don’t have to keep pushing just to prove you’re strong. You already are.
