Returning to Work After Maternity Leave: Postpartum Mental Health Tips for New Moms

If the thought of returning to work after maternity leave feels overwhelming, you're not alone. Many new moms—whether postpartum, navigating perinatal mental health challenges, or simply adjusting to motherhood—experience a wave of emotions during this transition. Even those eager to resume their careers are often surprised by the mix of guilt, anxiety, and excitement that arises.

At Calma Counseling, we support mothers across New Jersey through every stage of the postpartum journey, including the emotional toll of returning to work. Below are seven therapist-informed tips to help you ease back into your professional role while honoring your maternal mental health.

1. Acknowledge Your Emotions

Postpartum emotions can be intense—ranging from dread and guilt to relief and joy. These feelings are valid and common. As a maternal mental health therapist, I often remind clients that planning ahead can reduce external stressors and create space to process these emotions with compassion.

2. Practice Runs

Try a few trial mornings before your official return. Dropping your baby off at childcare ahead of time helps ease separation anxiety and gives you a chance to refine your routine. This is especially helpful for moms experiencing postpartum anxiety or perinatal stress.

3. Pack Your Bags Early

Prepare your baby’s essentials and your work materials the night before. A smoother morning can reduce overwhelm and support your emotional well-being—especially if you're managing postpartum depression or fatigue.

4. Ease Back In

If possible, start mid-week or request a modified schedule for your first few days. Many workplaces are open to flexible arrangements, especially when you advocate for your needs.

5. Set Realistic Expectations

Your workday may look different now. You might need time to pump, check in with your childcare provider, or take emotional breaks. Communicating these needs with your supervisor can help you stay aligned and supported.

6. Practice Self-Compassion

Returning to work postpartum is a major life shift. Whether you're a Latina mom seeking culturally sensitive support or simply navigating new emotions, remember: you’re not alone. Reach out to a therapist who understands the nuances of perinatal mental health in New Jersey. You can find a provider with specialized training and experience here.

7. Remember It’s a Transition

This is a season of change—not a final destination. You are adjusting to being away from your baby, redefining your identity, and balancing personal and professional roles. Give yourself grace, and lean on your support system.

There is no right or wrong way to navigate this transition. However, taking steps to prepare can help lighten the load. This may be challenging, but with support, you will make it through. You will continue to be the mother you want to be for your baby, and you can still excel in your professional role, if that’s important to you.

Lean on your support system, practice self-compassion, and give yourself the grace to adjust. You’ve got this.

Need Support in Your Postpartum Journey?

At Calma Counseling, we offer bilingual, culturally attuned therapy for postpartum and perinatal mental health in New Jersey. Whether you're navigating postpartum depression, anxiety, or simply seeking guidance during this transition, we’re here to help you feel grounded and supported. Schedule your consultation call here.