18 - Navigating the Transition: Returning to Work After Maternity Leave

Feeling overwhelmed by the idea of returning to work after maternity leave? You’re not alone! In this episode of the Birth & Baby Podcast, Doula Deb breaks down everything you need to know to make this transition smoother, less stressful, and even empowering.

Returning to work after having a baby can be a rollercoaster of emotions—excitement, guilt, anxiety, and everything in between. This episode is packed with essential tips and practical strategies to help you navigate this big change with confidence. Whether you’re looking for ways to stay connected with your baby, negotiate a gradual return to work, or balance all the demands of your new routine, this conversation has it all!

Don’t Miss Out! By the end of this episode, you’ll feel more confident, prepared, and supported in your return to work. Plus, you’ll have a toolkit of practical strategies to make this transition as smooth as possible for both you and your baby.

Ready to listen? Hit play now to start navigating this new chapter with ease. You’ve got this, and Doula Deb is here to help every step of the way!

Links and Resources:

• Schedule a Free 15-Minute Call with Doula Deb
• Join Doula Deb’s FREE Office Hours
• Learn More About the First Year Support Program

Listen now and let’s make your return to work a positive, empowered experience!

Thanks for tuning in! 🎧✨ Don’t forget to hit that subscribe button so you never miss a moment of the Birth and Baby podcast! Have a question or topic you’d like us to cover? Click here to send us a message or email us at birthandbabypodcast@gmail.com. Until next time, be gentle with yourself and remember—you're doing an amazing job! 🌟

Deb Jimenez @ Doula Deb LLC: www.DoulaDeb.com, Instagram, Facebook, TikTok, Twitter.

Lindsee McDonald @ Wildflower Birth Services: www.WildflowerBirthService.com, Instagram, Tiktok.

Disclaimer: The content of this podcast is for informational and educational purposes only and is not a substitute for professional medical advice. Always consult your physician for any medical questions. The views expressed by guests on this podcast are their own and do not necessarily reflect the views of the hosts. Reliance on any information provided is at your own risk.

Chapters

• 0:47 Returning to Work after Maternity Leave
• 2:45 Practical Strategies for a Smooth Transition
• 4:14 Sharing the Load with Your Partner
• 5:15 Establishing Consistent Routines
• 6:03 The Importance of Self-Care
• 6:52 The First Year Support Program: Personalized Guidance for Returning to Work

Transcript

Welcome back to the Birth and Baby podcast. I'm Doula Deb, your go-to Doula, and I'm here to support you through every twist and turn of parenthood. Today, we're exploring a topic that's both exciting and a little overwhelming for many parents—returning to work after maternity leave. The transition back to work can feel like a rollercoaster of emotions. Whether you're feeling anxious, excited, or somewhere in between, you're not alone. I'm here with some helpful tips and insights to make this shift as smooth as possible.

Let's start by acknowledging the emotional side of returning to work. It's completely normal to experience a whole range of feelings, from guilt to excitement and everything in between. I've been there myself. When I returned to work after my own maternity leave, I felt a mix of joy to reconnect with my professional life and a ton of guilt about leaving my baby. I remember standing in the doorway and seeing my baby crying as I was leaving on an overnight; it was so sad. I just felt like I was being pulled in two different directions. But what helped me most was finding small ways to stay connected, whether it was getting pictures and updates of my baby or even just short video calls with my husband to check on my baby; it just meant the world to me to make sure that things were going well. These small little moments gave me comfort and made the separation feel less daunting. 

I've also had clients who found that talking openly with their employer about their feelings and needs like scheduling, flexibility, or creating a private space for pumping really helped them feel more supported. One mom I worked with negotiated a gradual return to work, starting with half days for the first week or two, and then not going up to full time.

It made a world of difference for her confidence and her baby's adjustment. Now let's dive into some practical strategies to help you ease into your new routine. One of the most effective ways you can do is start adjusting your schedule before you return. Try waking up a little earlier each day to gradually get used to your new routine. This can make those first few mornings back feel a little bit more manageable. And if you're breastfeeding or pumping,

Planning ahead is key. I remember one mom who created a pumping station at home and at work, complete with everything that she needed, like pump harks, storage bags, and even a picture of her baby to help with letdown. She said it made all the difference in helping you feel prepared and relaxed. Another mom I worked with kept an extra set of clothes and breast pads in her car, and she learned the hard way after a day when she forgot to pack enough pads and had to use tissues to make do.

Having all those items on hand helped to feel a lot more secure and reduce your anxiety about leaking or spills. For those of you who are using formula, a helpful tip is to prepare the bottles at night the night before. This can be a real lifesaver in those rushed morning moments, helping to reduce the stress and keep things running smoothly. Another idea is to invest in a formula dispenser that pre-measures each serving, making it quick and easy to pour into a bottle. I know a dad who kept one in his diaper bag at all times, and he swore it was the best purchase they ever made for those hectic mornings.

Now, let's talk about sharing the load with your partner. If you have a partner, it's important to remember that now that both of you are back at work, you might need to redistribute the baby care duties. This is especially true for nighttime care. If you haven't been sharing those duties, now might be the time to start.

I worked with a couple who created a schedule where one of them took the first half of the night, and the other took the second half. It made a huge difference in both of them feeling rested and ready for their work days. If your baby is over four months and still isn't sleeping through the night, don't worry. We can totally work on that together with the sleep consult. While I always recommend starting a sleep foundation before four months, if you can, it's never too late. Even if you haven't focused on sleep yet, we can get things on track in no time. As you transition back to work, getting enough sleep is more crucial than ever, so don't hesitate to reach out for support. 

Another important step is to establish a consistent routine for both drop-offs and pickups. Creating a predictable schedule can provide a sense of stability for both you and your baby, making the transition a little bit easier for everyone. One of my clients found it helpful to develop a goodbye ritual, a special song, or a quick see you soon routine that helped her child know what to expect each day. She found it brought comfort and made the drop-offs less emotional over time. For pickups, think about creating a post-work routine that reconnects you and your baby. I remember after a long night at work, I would always take a few moments to sit with my baby in the morning and sing a lullaby or have a little cuddle time before I laid down to rest. It became our special little ritual and it helped me shift from work mode back to mom mode in a way that felt nurturing for both of us. 

Let's not forget about self-care. It's so easy to put your own needs on the back burner, but taking care of yourself is essential. Whether it's a quick workout, a coffee date with a friend, or just a few moments of quiet time, finding ways to recharge will help you feel more balanced and ready to tackle each day. I love to remind my clients that self-care doesn't have to be a big event. Sometimes, it is as simple as enjoying a warm cup of tea right before bed or taking a five-minute walk around the block to clear your head. Another example of self-care is finding a way to integrate small joys into your daily routine. I had one mom who loved listening to audiobooks, so she started listening to her favorite novels during the commute. It turned a potentially stressful part of her day into a little escape she looked forward to. 

Remember, you're not alone in this journey. If you're feeling overwhelmed or unsure, I'm here to help. That's why I created the First Year Support Program. It is designed to provide personalized guidance as you navigate these early months and getting back to work, whether it's managing sleep, adjusting to your new routine, or finding the balance that feels right for you. You can schedule a 15-minute call with me to explore how this program can best support you. Plus, don't forget about my free office hours each week. I'm always here to answer your questions, listen to your concerns, or just chat about the ups and downs of parenthood. 

Thank you for tuning in today. And if you found this episode helpful, I'd love for you to subscribe, rate, and leave a review. Your feedback means so much, and I'd love to hear any topics you'd like us to explore in the future episodes. Until next time, remember, you're doing an amazing job. Take care of yourselves and each other, and I'll talk to you soon.