Returning to Work After Maternity Leave: Tips for New Moms
Having a baby changes your life in every way possible. This is especially true for women returning to work after maternity leave, particularly in the United States, where there is no mandated paid leave for mothers or fathers. Going back to work can be upsetting and a significant source of anxiety for many new moms who may not feel emotionally ready to return to their careers—but may not have a choice.
If you’re navigating this transition, you’re not alone. Here are some supportive ways to care for yourself as you adjust.
Lean on Other Working Moms
Identify the “truth tellers” in your support system—people who have been there and can share both what helped and what was challenging when returning to work after maternity leave. Not only will these moms have practical tips, but knowing you’re not alone can be incredibly grounding.
Talk to other moms at work to learn how they navigated going back, how supportive the workplace felt, and what surprised them most. Knowing what to expect can be empowering and can help you anticipate potential bumps in the road.
Give Yourself Time to Adjust After Maternity Leave
Allow yourself—and your baby—time to adjust to this change. Many mothers feel sadness, guilt, or anxiety when returning to work after maternity leave, while others feel eager to reconnect with their careers. There is no right or wrong way to feel.
This is a new season to adapt to, just like pregnancy and early motherhood. It’s normal to experience a wide range of emotions as you find your footing.
How to Prepare for Returning to Work
Organization can be especially helpful when preparing to return to work after having a baby. Feeling prepared can help reduce your mental load during the workday.
Consider packing your baby bag with essentials ahead of time, especially if your baby will be cared for outside your home. You might also create a simple list of resources for your baby’s caregiver, such as:
Pediatrician contact information
A trusted family member who can help answer questions
Notes or preferences you want easily accessible
If someone is caring for your baby in your home, having them spend time with you and your baby before your return can support connection and open communication.
Try a Dry Run Before Your First Day Back
Before officially returning to work after maternity leave, consider doing a dry run. Set the alarm (if needed) and walk through your new morning routine. This can help you gauge timing without the pressure of a real workday.
If possible, you might even bring your baby to your workplace. Practicing the commute and introducing your baby to coworkers can help ease the emotional transition and reinforce your new identity as both a professional and a parent. If the dry run feels bumpy, it gives you space to adjust and readjust.
When to Get Support
When the time comes to return to work after having a baby, it’s normal to feel stressed—or even deeply upset—about this new shift in an already changing world. Be kind to yourself, communicate openly with your partner or support system, and reach out for help if you need it.
Therapy can be a supportive space to process the emotions that often arise when returning to work after maternity leave and to develop new ways of coping during this transition.
Final Thought
Returning to work after maternity leave is not just a logistical change—it’s an emotional one. You deserve support, understanding, and compassion as you navigate this next chapter.
