Ace Your Return to Work with the Help of Psychology

After an 8-year career break, I knew that I still had the expertise to do my job, but my professional confidence had taken a significant hit. I had to work very hard to rebuild both my confidence and my professional identity, and during that process, I gained some valuable insights. Successful re-entry requires more than just matching skills to a role, it calls for a shift in mindset.  If you are feeling unsettled despite your expertise, don't be discouraged, this is a very common feeling when navigating your way back to professional life.

I created this blog series to help women leverage psychology to create an effective return-to-work strategy. In this post, I’ll guide you through three key stages of the return-to-work journey where applied psychology can truly make a difference. You can also dive deeper by reading dedicated posts on each key stage in the blog section of my website.

Why Psychology Makes the Difference

Most return-to-work programmes tend to focus on setting goals and following through with specific actions such as: refreshing your LinkedIn profile, networking, or applying for roles. Very few address the psychological shift required to successfully go back into professional life. A psychology-led approach involves exploring and understanding how your thoughts and emotions drive your behaviour, and how that behaviour shapes who you are and the way others see you. Recognising and managing these patterns is critical if you want to show up as a confident, credible, and capable professional.

I’ve identified three key stages of the return-to-work journey where psychology can deliver powerful, practical benefits. In this blogpost I will talk about psychological concepts that you can apply to real life to help you build a smarter return-to-work strategy, stand out from the competition, and gain a real advantage.

Stage 1. Becoming clear on your Why

The first step in returning to work is understanding what really motivates you. What's your why?

In psychology, motivation is defined as the force that drives people to take action. Some theories highlight the role of instincts, drives, or arousal, while others propose that motivation stems from intrinsic human needs and aspirations—such as fulfilment, growth, and purpose (intrinsic motivation)—or from external pressures and the pursuit of external rewards (extrinsic motivation). Intrinsic motivation is considered the "gold standard" of motivation because it is self-sustaining and linked to greater satisfaction, and well-being.

Understanding your motivations, will influence how you navigate your return-to-work. While it can be as simple as the desire for a job, income, or a title, it also involves defining what really matters to you. Drawing on motivation theory, this stage encourages you to reflect on intrinsic motivators, such as personal satisfaction, growth, and a sense of meaning, rather than external rewards like pay or status. Clarifying your why will help you make more intentional, sustainable decisions about roles, companies, and your next steps.

What you can do:

• Make a list of why you want to return to work. Separate external reasons (“I need to earn an income”) from internal reasons (“I want to use my expertise to solve challenging problems”). Highlight the top 2–3 internal motivators to guide your decisions. Intrinsic motivations are the ones that will keep you going.

Stage 2. Rebuilding your Professional Identity

Time away from work can subtly erode your professional identity—and how confidently you present that identity to others. In psychology, social identity theory shows how the groups we identify with shape how we see ourselves and how others see us. When you step away from work, you don’t just pause tasks; you temporarily lose the daily reinforcement of your professional group membership. Rebuilding your identity means intentionally re-entering those groups. This stage is designed to help you redefine who you are in the workplace, the value you represent, and the groups you seek to belong to. When your professional identity is clear, it shows in your CV, LinkedIn profile, and conversations, helping you come across as confident and capable.

What you can do:

• List three professional groups you still psychologically belong to (e.g., “data analysts,” “educators,” “product leaders”) and write one sentence for each describing how you still think, decide, or contribute like a member of that group.

• Write an elevator pitch starting with an identity anchor (who you are professionally). Followed by what stayed active or evolved during your break. Finishing with where you are now heading. Learn it by heart.

• Attend events, forums, or online communities tied to your target professional group.

Stage 3. Influencing others (Networking and Interviews)

Networking and interviews aren’t just about exchanging information, they are platforms for engaging and connecting with potential leads. This is your stage: the time and place to leave a lasting impression. Understanding common cognitive biases—like the halo effect or primacy effect—can help you present yourself in the best possible light. Cognitive biases are shortcuts the brain uses to make quick judgements. They’re efficient—but imperfect. In networking conversations and job interviews, these biases strongly shape first impressions, how your answers are interpreted, and whether you are remembered positively. This stage encourages you to develop and apply strategies for nailing that first impression, building rapport swiftly, and leaving a lasting, positive image of yourself, your skills and experience.

What you can do:

• Dress to signal professionalism.

• Use your elevator pitch from the previous exercise. Speak clearly and calmly at the beginning—the first five minutes matter most. In networking, lead with clarity: who you are, what you do, and what you’re interested in. In interviews, answer the first question particularly well, leading with a particular strength you have or one of your great achievements. Be eloquent and showcase knowledge.

• Use examples that reinforce the narrative you want them to believe and ask thoughtful questions that signal the qualities you want associated with you.

• Research attendees or interviewers ahead of time (LinkedIn is enough) and mirror communication style subtly. Find genuine common ground, but don’t force it.

• In networking, close with a clear next step (“I’d love to follow up on X”). End interviews with a strong summary statement reinforcing your fit.

Why This Topic Is Personal to Me

I know first-hand how daunting it can feel to step back into the world of work after time away. I spent years working in Human Resources within the financial services sector (check my Linkedin profile here) supporting individuals and organisations through change, performance, and progression. Then I took a career break to focus on raising my daughter and during that time I built a strong academic foundation with a Master’s degree in Psychology and professional training in Cognitive Behavioural Coaching. This has given me a deep understanding of how mindset, confidence, and behaviour shape career decisions and outcomes.

In 2015, I successfully returned to work (check my return to work story here). Naturally I experienced the self-doubt, the identity shift, and the practical challenges that so many women face. Navigating that transition reshaped not only my career, but also my purpose and in 2023 I decided to become a full-time coach.

Today, I bring together professional expertise and lived experience to support women who are:

• Returning to work after a career break

• Considering a career change

• Exploring self-employment or setting up on their own

My approach is grounded, practical, and compassionate. I can help you clarify what you want, rebuild confidence, challenge unhelpful thinking, and take realistic, achievable steps towards a working life that fits your priorities.

How Coaching Can Support You

Coaching provides a supportive, non-judgmental space to:

• Clarify your motivations, direction and strengths after a career break

• Rebuild your professional identity, work through confidence blocks and create a powerful professional narrative

• Plan and practice conversations for networking scenarios, or interviews

There’s no pressure and no expectation to have everything figured out. Coaching is about meeting you where you are and helping you move forward.

👉 If you’re returning to work after a career break and want support grounded in psychology, experience, and understanding, I’d be happy to talk. You can get in touch to ask questions, explore whether coaching would be helpful, or simply have a conversation about where you are right now.

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