How to Manage Postpartum Back-To-Work Anxiety

Returning to work after having a baby is both a physical and emotional journey. That’s not surprising when you’ve got to navigate childcare, sleeping schedules, easing back into the flow at work, and dealing with the feelings of leaving your baby, probably for the first time.

Not to mention the sheer logistics of returning to work and managing work-life balance after maternity leave. In short, it’s a major transition for you, your new baby, and your entire family as everyone adjusts to a new normal, which can evoke intense feelings.

Some parents have more anxiety than others around the pending “return to work” date. Just remember: all reactions and feelings are entirely valid and not indicative of your parenting. 

No matter when it happens or how you feel about it, preparing in advance is critical for a successful return to work. That’s why we want to share some tips to help you prepare and manage anxiety, making the transition as smooth as possible.

It all comes down to three core concepts: communication, planning, and adaptability. Below, we break down these concepts into 10 actionable tips.

Practical Tips For The Transition Back to Work

Going back to work after maternity leave means more than just adjusting your schedule. It involves navigating postpartum recovery, childcare transitions, workplace expectations, and your own emotional health. Postpartum anxiety, separation worries, and the pressure of balancing career and family are common. Knowing this upfront and giving yourself grace and permission to ask for support are key to a smoother return.

The good news? With thoughtful planning and clear communication, you can minimize stress, manage working mom guilt, and build routines that make the transition easier for both you and your baby.

Establish Your Priorities

Before returning to work, take time to identify what matters most to you and your individual situation: Do you want to leave by 5 p.m. for daycare pickup? Will you have dedicated pumping breaks at work? Is avoiding travel during your baby’s first year critical?

Getting clear on your top priorities helps you set realistic boundaries with your employer and colleagues. Some requests may not be possible, but knowing what matters most will guide your conversations and decisions. Adaptability is essential, but so is having a plan.

Evaluate Your Schedule

Once you know your priorities, map them against your schedule. Could you negotiate a hybrid setup, or start back midweek to ease the transition? Some parents find that starting their work week later in the day or even mid-week (for example, on a Wednesday or Thursday) can make the initial return to work less overwhelming.

If returning to a standard, full-time 40-hour workweek feels daunting, explore a phased return, i.e., working part-time for the first few weeks. No matter how much you prepare and communicate, the first week back will be somewhat of a challenge, so don’t be too hard on yourself if you still have anxiety even with accommodations.

Not every workplace offers this level of flexibility, but if you have the option, it can be invaluable for managing postpartum anxiety and building confidence.

Be Open and Honest With Your Boss

Your manager can’t anticipate your needs, so be clear about what will help you succeed. Whether it’s flexibility around pumping, a hybrid work schedule, or temporary travel restrictions, frame your requests as ways to help you stay productive and engaged.

Here are some tips on how to talk to your employer about returning to work after baby:

• Set aside a separate time for a meeting and ensure you have enough time to 
• Thoroughly review your human resources policies and benefits–your employer may have support networks and benefits you may have never heard of
• Write everything down so you don’t forget any requests and have your talking points, updates, and concerns laid out and ready to communicate.

Consider your boss's personality and preferences, and be ready to share specifics on how you’ll make your desired schedule work for both of you. Remember to speak up for yourself, but do so respectfully and explain how your desired outcome will help you do your job more effectively.

Set Expectations With Your Colleagues or Direct Reports

The dynamics of every workplace vary, but communicating with anyone you work closely with will also help ease the transition back. If your schedule or availability has changed, communicate this early, and it doesn’t hurt to send a reminder as your return date approaches. Block your calendar for pumping breaks, set clear boundaries for meetings, and let coworkers know about any adjustments. 

Establishing these expectations upfront helps reduce misunderstandings and ensures smoother collaboration.

Understand Your Childcare Situation and Do a Dry Run

Childcare transitions are among the most significant sources of stress when returning to work; having a firm grasp on your childcare arrangements can ease stress and uncertainty. For example, if your baby will be at daycare, understand how bottles have to be labeled and what input you have into their feeding and nap schedule. 

If your baby will be with a nanny or family member, establish how you’d like to communicate throughout the day: who should the nanny call with questions? Do you want photos and updates (or will knowing that your baby only napped for 25 minutes distract your day too much)? Consider a dry run for a few days to see what the day will entail.

This trial day will ease you both in and allow you a chance to work through any stress, mishaps, and emotions before you need to have your game face on for work. It’ll also give you a sense of how long the morning routine takes, and what traffic looks like on a regular workday. Plus, it can give you a day to organize yourself, get a haircut, or knock out some errands before life gets a little busier.

Make Lists to Stay Organized

Feeling scattered often fuels anxiety. Consider checklists your best friend. Make a list of your daily routines, what goes in the work bag, baby’s daycare bag, or your pumping kit. Even a basic morning timeline can reduce stress. As your routine evolves, update your lists to match what works best for your family.

Intentionally Seek Support Systems

Support can take many forms: therapy for postpartum anxiety, leaning on family or friends, outsourcing household tasks, or connecting with other working parents. Consider what’s most helpful for your situation and resources: support groups, hired help, and meal delivery services. There’s no one way to make this work. 

If your workplace has a parenting or caregiver group, join in. If not, consider starting an informal support network, weekly coffee chats, or monthly check-ins can make a huge difference. Remember: you don’t have to navigate this alone.

Talk to Your Partner

The logistics of drop-offs, pickups, sick days, and household chores can quickly create friction if left unaddressed. Have intentional conversations with your partner about dividing responsibilities and supporting each other.

Laying out expectations before stress hits can prevent conflict and keep your family running smoothly.

Plan Meaningful Family Time

Working mom guilt is real, but intentional family time helps ease it. Carve out specific times that are just for your baby and family. During this time, put away distractions and be fully present.

Even small rituals, like a daily walk, morning cuddle, or weekend breakfast, can become grounding touchpoints for both you and your child.

Give Yourself Grace

The transition won’t be perfect, and that’s okay. There will be hard days when you feel tired, anxious, or unsure. Remember that postpartum recovery and emotional adjustment take time.

Offer yourself the same compassion you’d give a friend. You don’t have to “do it all.” Progress, not perfection, is what matters.

Core Strategies: Communicate, Plan, Adapt

Managing postpartum back-to-work anxiety comes down to three pillars:

• Communicate clearly with your boss, colleagues, partner, and support network about your needs.
• Plan ahead with childcare dry runs, organized lists, and clear priorities.
• Adapt when things don’t go as expected—because flexibility is just as important as preparation.
  

Going back to work after having a baby will challenge you in new ways, but it also gives you the chance to define what balance looks like for your family.

What to do The Week Before Going Back to Work After Maternity Leave

The week before your official return is about preparing both practically and emotionally. You’ve spent months in an entirely new rhythm, and shifting gears back into the office can stir up a mix of anticipation, anxiety, and even guilt. Taking intentional steps during this transition week can help you ease into this with confidence and clarity.

The week before your return, consider:

• Reconnect with your workplace–at the very least, your HR representative and supervisor to confirm your start date, schedule, and any flexibility you discussed before leave. You’ve likely already had more in-depth discussions, but a quick check-in can catch any potential last-minute changes.
• During this quick check-in, ask about any significant updates. News such as leadership changes, policy updates, or team structure changes can have a substantial impact on the workplace. Being informed allows you to rejoin the team with context and feel looped in.
• Revisit your return-to-work plan, specifically outlining what your first week will look like. Research shows that mothers who have workplace flexibility and supervisor support report better mental health and smoother adjustment during reentry—so advocate for the structure that helps you succeed.
• Set clear expectations around family and feeding needs. If you’re breastfeeding or pumping, confirm your access to a private lactation space and storage options. You might even block pumping breaks on your calendar to make them visible and routine.
• Finally, ease yourself and your baby into the new routine. Do a few trial runs: practice the morning drop-off, commute, and daycare pickup. The trial run serves two purposes: You can hammer out any potential hiccups and have a few free hours to meditate, rest, get a haircut, or do anything else to prepare for returning to the office. 

Use this week to make final preparations and protect your energy. Get enough rest, meal-prep for busy mornings, and remind yourself that it’s okay if everything doesn’t go perfectly right away. You’re learning a new rhythm, and it takes a little time to find your balance, so these extra few days can help set you up for a smoother transition.

Final Thoughts

Returning to work postpartum is not just about logistics—it’s about identity, confidence, and emotional health. Whatever mix of relief, guilt, anxiety, or excitement you’re feeling, know that it’s normal and temporary.

With clear priorities, supportive systems, and compassion for yourself, you can navigate this transition with confidence. Going back to work after a baby is a big step, but it’s one you are absolutely capable of taking.

You’ve got this.