Returning to work after maternity leave can feel like stepping into an entirely new world. You’ve just gone through one of the most transformative experiences of your life—growing, birthing, and bonding with a tiny human—and now you’re expected to jump back into emails, meetings, deadlines, and perhaps even rush-hour traffic.
I remember my first day back to work after my second was born, I vividly remember staring at the copier thinking “I only got 4 hours of broken sleep last night, how am I going to do this, I am so tired”.
Whether you’re feeling anxious, excited, guilty, overwhelmed, or all of the above (often within the same hour), know this: you’re not alone. The transition back to work after maternity leave is a major life adjustment, and it deserves care, compassion, and a realistic strategy.
In this post, we’ll explore practical ways to cope with returning to work after maternity leave, while honoring your emotional experience and protecting your mental health.
1. Start with Self-Compassion
One of the biggest hurdles new moms face is the pressure to “do it all”—to return to work with the same energy and productivity as before, while also managing the physical and emotional demands of caring for a baby.
Give yourself permission to be a beginner again. You are navigating an entirely new routine, new responsibilities, and perhaps a new identity. It's okay if it takes time to find your rhythm.
Reminder: You’re not failing—you’re adjusting. And that’s brave.
2. Plan a Gentle Return (If You Can)
If your employer offers flexibility, consider easing back in gradually. Options might include:
Returning midweek instead of Monday
Starting with part-time hours
Working remotely a few days per week
Using PTO or flexible scheduling for transition days
A slower re-entry can help you acclimate emotionally and practically—especially if your baby is also adjusting to a new caregiver or daycare routine.
3. Prepare Emotionally for the Guilt (and the Joy)
Many moms experience working mom guilt—feeling torn between professional goals and the desire to be with their baby 24/7. But it's also normal to enjoy being back at work. You might feel relief, purpose, or a sense of identity that feels good and grounding. That doesn’t make you a bad mom. It makes you human.
Practice affirmations like:
“I can love my baby and love my work.”
“My needs matter too.”
“Taking care of my family includes taking care of myself.”
4. Build a Morning and Evening Routine That Supports You
Returning to work often brings time pressure and logistical chaos. Creating simple routines can reduce stress and save you energy for what really matters.
Morning Tips:
Pack bags, prep bottles, and lay out clothes the night before
Build in buffer time to avoid rushing
Include something grounding for you, like deep breathing or a quick stretch
Evening Tips:
Prioritize rest and connection over productivity
Keep dinner simple (meal plan or prep when possible)
Allow yourself wind-down time—screen-free if possible—to signal closure to the day
5. Have a Communication Plan with Your Employer
Set clear expectations with your employer and colleagues around:
Pumping needs and break times
Flexibility for sick days or baby care
Workload adjustments during the first few weeks
Being upfront (as much as you’re comfortable) can reduce misunderstandings and make space for the support you need.
6. Find Your Support Circle
This transition isn’t meant to be done alone. Whether it’s your partner, family, friends, a local mom group, or a therapist, lean into support.
Talking with other working moms who’ve been through it can normalize your experience and give you helpful tips for balancing it all without burning out.
If you’re feeling persistently anxious, sad, or overwhelmed, it might be time to talk with a mental health professional. Postpartum depression and postpartum anxiety don’t always end when maternity leave does.
7. Celebrate the Wins (Even the Tiny Ones)
Made it through your first week back? Celebrate it. Managed a daycare drop-off without tears (yours or baby’s)? That counts too. Found time to eat lunch without multitasking? Gold star.
Small victories are building blocks to confidence.
Final Thoughts: You’re Still the Same You—Just Evolving
Going back to work doesn’t mean leaving your role as a mother behind. Instead, you're integrating this new part of your identity into the rest of who you are. It's not easy, but it is doable—and with support, grace, and a realistic mindset, it can even be empowering.
You’ve made it through sleepless nights, healing bodies, and emotional roller coasters. You’re more capable than you know.
Looking for Support During the Transition Back to Work?
If you’re struggling with the return to work after maternity leave, therapy can help you process your emotions, reduce anxiety, and create sustainable routines that support your mental health. Reach out today for a free consultation and let’s walk this road together.
with care,
Alison
About the Author
Hi, I’m Alison Hartman, LMFT, a licensed therapist in Colorado and Texas, specializing in women’s mental health, especially during pregnancy, postpartum, and the many transitions of motherhood.
With over 12 years of experience, I’ve helped women find relief from anxiety, process birth trauma, work through postpartum depression, and reconnect with themselves in the midst of caring for everyone else. My approach is warm, down-to-earth, and rooted in real-life tools that actually help.
Whether you're a new mom feeling overwhelmed, navigating infertility or loss, or simply looking for support as you adjust to a new season of life, I’m here to help you feel more like you again.
If you're looking for a compassionate, experienced perinatal therapist in Texas or Colorado, I’d love to connect.
Reach out today to learn more or schedule a free consultation.
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