During the pandemic, millions of people started working from home — and millions of dogs got used to having their humans around all day. Now, as return-to-office mandates continue to roll out in 2025 and 2026, veterinarians and trainers are seeing a massive surge in separation anxiety cases.
If you're heading back to the office (full-time or hybrid), your dog may struggle with the sudden change. The good news is that with some preparation, you can make the transition much smoother for both of you.
Why the Return to Office Is So Hard on Dogs
Dogs are creatures of habit. If your dog has spent the last few years with you home all day, that's their normal. Suddenly being alone for 8-10 hours is a drastic change — and dogs don't understand why you're suddenly gone.
This isn't just about missing you. Your dog's entire daily routine changes: when they eat, when they go outside, when they get attention, and how much stimulation they get. That level of disruption can trigger anxiety even in dogs that have never shown signs before.
Dogs adopted during the pandemic are especially vulnerable. Many of these dogs have never experienced being home alone for extended periods. They literally don't know how to cope with it.
Warning Signs to Watch For
Start paying attention to your dog's behavior in the weeks before your return date. Early signs of anxiety include:
- Following you room to room more than usual (sometimes called "velcro dog" behavior)
- Reacting to departure cues — getting agitated when you pick up keys, put on shoes, or grab your bag
- Whining or pacing when you step outside briefly, like to check the mail
- Changes in appetite or sleep if you've already started leaving more often
If you're seeing these signs, take them seriously. For a deeper look at symptoms, see our guide on signs of separation anxiety in dogs.
A 4-Week Preparation Plan
Ideally, start this plan at least 4 weeks before your return date. If you have less time, compress the timeline but follow the same sequence.
Weeks 1-2: Desensitize departure cues
Before you start practicing actual absences, work on the triggers that come before leaving. This is the most important step and the one most people skip.
Each day, spend 5 minutes practicing departure cues without leaving:
- Pick up your keys, then set them down and sit on the couch
- Put on your work shoes, then take them off
- Grab your bag, then put it back
- Put on your jacket, then hang it up
- Touch the door handle, then walk away
The goal is to break the association between these cues and your departure. Your dog needs to learn that keys don't always mean goodbye. For a complete walkthrough, see our desensitization training guide.
PawCalm is built specifically for this phase — it structures the daily practice, lets you log your dog's reaction in seconds, and tracks your progress over time.
Week 3: Practice short absences
Once your dog is calm with departure cues, start leaving for short periods:
- Day 1-2: Leave for 5 minutes. Return calmly.
- Day 3-4: Leave for 15 minutes.
- Day 5-6: Leave for 30 minutes.
- Day 7: Leave for 1 hour.
Keep departures and returns low-key. Don't make a big emotional goodbye or an excited return — both reinforce the idea that your leaving and coming back are big events.
Week 4: Simulate the work day
Do a few practice runs of your actual work-day routine:
- Wake up at your work schedule time
- Go through your entire morning routine
- Leave for 2-4 hours
- Come back and check how your dog did
If possible, set up a camera so you can monitor your dog's behavior while you're out. This tells you whether they settle after you leave or stay anxious the entire time.
Making the Home-Alone Experience Better
Create a consistent alone-time routine
Dogs thrive on predictability. Create a specific routine for when you leave: a special treat or puzzle toy that they only get when you go. This gives them something positive to associate with your departure and something to focus on during the first few minutes, which are usually the hardest.
Exercise before you leave
A 20-30 minute walk or play session before you head to work makes a real difference. A physically tired dog is calmer and more likely to settle and nap while you're gone. If mornings are tight, even a 10-minute game of fetch or tug helps.
Enrichment and mental stimulation
Leave your dog with activities that engage their brain: frozen Kongs stuffed with peanut butter, snuffle mats with hidden treats, puzzle feeders, or long-lasting chews. Rotate these so they don't get boring. The goal is to give your dog something to do during that critical first 30 minutes after you leave.
Consider a midday break
If possible, come home for lunch, hire a dog walker, or ask a neighbor to check in. Breaking up a long absence into two shorter ones can make a huge difference, especially in the early weeks of transition.
Background noise
Many dogs are calmer with background noise — a radio, TV, or calming music playlist. This masks outside sounds that might trigger alert barking and provides a sense of company. There are playlists specifically designed for dogs that use slower tempos and specific frequencies.
What If Your Dog Is Already Struggling?
If you're already back at the office and your dog is showing signs of distress — destruction, house soiling, excessive barking — here's what to do right now:
Don't wait for it to get better on its own
Separation anxiety typically doesn't resolve without intervention. In fact, it often gets worse. The sooner you start addressing it, the easier it is to treat.
Start desensitization training immediately
Even if you're already leaving for work every day, you can still practice departure cue desensitization in the evenings and on weekends. Five minutes a day of structured practice will start shifting your dog's emotional response to those triggers.
Minimize alone time where possible
While you're working on training, try to reduce the amount of time your dog spends alone. Dog daycare, a pet sitter, working from a coffee shop one day a week, or staggering schedules with a partner can all help bridge the gap while your dog is learning to cope.
Talk to your vet
If the anxiety is severe — self-injury, extreme destruction, complete inability to settle — your vet may recommend anti-anxiety medication to help take the edge off while behavioral training takes effect. This isn't a permanent solution; it's a tool to make the training more effective.
The hybrid schedule advantage:
If you have a hybrid schedule (some days in office, some at home), use your home days strategically. Practice departure cues on home days when there's no real-world pressure. Use office days as natural graduated absences. And track your dog's behavior on office days to monitor progress. This combination of structured practice and real-world exposure can be very effective.
The Timeline Reality
Be realistic about the timeline. Most dogs need 2-6 weeks of consistent daily practice to show significant improvement with departure cues. Full comfort with extended absences can take 2-3 months.
The mistake people make is expecting overnight results and giving up too quickly. The training works — the science is solid — but it requires patience and daily consistency. That's why tracking progress matters so much. When you can see your dog's calm rate climbing from 30% to 50% to 70% over the weeks, it keeps you motivated even on tough days.
You're Not Alone in This
Millions of dog owners are dealing with the same transition right now. The return-to-office wave has created what some veterinarians are calling an "epidemic" of canine separation anxiety. If your dog is struggling, it doesn't mean you failed as an owner — it means your dog loves being with you, and they need some help learning that being alone is okay too.
Quick action plan:
- Start desensitization training today — even 5 minutes helps
- Set up a camera to monitor your dog when you leave
- Create a positive alone-time routine (special toy or treat)
- Exercise your dog before you leave each morning
- Track progress daily so you can see improvement over time
- Consult your vet if symptoms are severe