How to Survive Work After Maternity Leave
Hi Mama.
So you’re thinking about work-life after maternity leave, huh?
How will I survive?
What will my day be like?
What if I can’t handle everything?
Breathe. Seriously I got you — take a breath with me.
I’ve been there.
If you’re anything like me you’ve been frantically searching dear old Google:
- Returning to work after maternity leave
- Going back to work after baby
- How am I going to survive work after being home with my newborn baby?
- Feeling sad about work after maternity leave
My searches got more and more raw and emotional the more I read…
If you’re worried about returning to work after maternity leave — here are strategies to get you through.
If you’re excitedly anxious about transitioning back to work, then these tips are also sure to help.
Either way, moms supporting moms is the ultimate goal.
Together We Got This, Mamas!
Here are 10 helpful tips that I learned when I transitioned back to work after maternity leave.
1. Pack a Bag
You’re a pro at this, remember? You’ve already packed the bag of all bags: The Hospital Bag.
And The Diaper Bag. Oh, and YOUR PURSE. You’ve got this!
If you’re a breastfeeding mother you may have questions about pumping at work.
TIP: Pack a bag full of all pumping supplies that you can easily carry back and forth from work. And do a quick check every morning to make sure everything is there. Be sure to include:
- Breast pump
- Pump Charger
- Breast milk freezer bags
- Bottles
- All parts (flanges, cords, etc.)
- Pumping bra
- Storage option
- Healthy snacks
For the storage option, make sure to know if your workplace has a refrigerator that you can access. I pump into the freezer bags and then store them in a larger bag in the staff refrigerator. I also know some mamas who have a mini storage container that maintains a consistent temperature throughout the day.
2. Baby Connection
As Kermit would say, Someday we’ll find it…oh wait that’s the Rainbow Connection… Oh well — another thing that helped me was bringing pictures of baby to work.
I was lucky enough to have a special pumping station set up in a room where I could leave my things. If you aren’t able to have your own separate space then keep the pictures with you and put them up while you’re pumping to make you feel more at home. Don’t be afraid to bring things from home that make you feel safe and connected to your baby.
3. Know Your Rights
As a woman, and specifically, as a breastfeeding mom returning to work after maternity leave, it’s important to be well-informed and be able to advocate for your needs in the workplace.
According to the U.S. Department of Labor website, “Federal law requires employers to provide reasonable break time for an employee to express breast milk for her nursing child for one year after the child’s birth each time such employee has need to express the milk. Employers are also required to provide a place, other than a bathroom, that is shielded from view and free from intrusion from coworkers and the public, which may be used by an employee to express breast milk.”²
4. It’s a Date!
Plan something special each night. For you and the little one!
You thought I was going to say a Date Night for you and your partner. Well, that’s also a good idea. But I’m talking about a Date Night with Baby.
This does NOT have to be complicated or an actual plan. It could be as simple as a special cuddle or book or game or stroll that you’re going to take that night. Then during the day, you can take some deep breaths and think about your special plan during moments where you are really missing your baby.
5. Count Breaths, Not Minutes
Although it may be tempting, try your best not to count the number of minutes you’re at work or compare this to the number of minutes you’re at home. I hesitate to say this as a tip because it’s what not to do.
What to do?
Practice breathing techniques such as square breathing. This technique involves breathing slowly and counting breaths to channel calmness.¹
6. Have Confidence
As Julie Andrews sings in The Sound of Music…”The Hills are Alive”…Wait, not that part.
“I Have Confidence in Sunshine, I Have Confidence in Rain.” YES! This part.
Write out or record affirmations, mantras, goals that bring you joy and give you an extra boost of confidence. I recommend listening to them on your way to and from work. Find something that calms your mind.
Use what works for you. Maybe it’s:
- Breathing techniques
- Meditation
- Podcasts
- A video of your baby
7. FACE the Facts
Just kidding — if you haven’t already guessed I am NOT the tough-love type.
But speaking of FACES, get in some face-to-face time whenever possible. If you have a break during the day, do a special FaceTime with your baby if you can.
Of course, make sure this is in line with your workplace’s policies and rules.
8. Channel MJ
Remember: You Are Not Alone. Is that song now stuck in your head? You’re welcome!
Lean on your support system. Whether that’s your partner, your family, your friends — always reach out for help and support.
I know that I loved writing back and forth with my best friends who are also moms. Sharing stories, asking questions. Find your people and be in constant contact, especially during the workweek.
9. Newborn Steps
See what I did there? If possible, transition back to work slowly.
Scaffold your start date and time — start mid-week or with a later arrival time. If this is at all an option for you, I can’t recommend it enough. Coming back to work after a weekend can be hard enough for some. Sunday Scaries anyone? FYI — I’m not a huge fan of this term. But the feeling that it implies can be so real.
So now that you’ve had weeks of weekends, see if it’s a possibility for you NOT to come crashing into a fast-paced Monday. When I came back to work after maternity leave, it was mid-week and about 2 weeks before a holiday break. This helped me feel out my family’s new routines and helped with my stamina. My overall emotions were lighter because I was already looking forward to that holiday time that was just around the corner.
10. You Do You
Ultimately you know you, your baby, and your family the best. Have real and honest conversations about what’s working and what needs to be tweaked. Again, everyone is on a unique path. Whether you’re pumped to get back to work or still wondering how pumping will feel every day — keep going. You’ve got this mama.
Maternity Leave Ending Is a Beautiful New Beginning for You and Baby
Embrace this new phase for you and your little one!
AND find comfort knowing:
- YOU are the mother that your baby needs.
- NO ONE else is filling that role.
- YOU are a new mom. Be gentle with yourself.
- YOU just brought another human to Earth.
- Read that one out loud again!
- YOUR BODY just performed the miracle of all miracles.
- YOU are so strong.
Still worried about work? I know. I was too. Give yourself TIME, Mama.
You Are Strong, Mama!
Any and every feeling you’re experiencing right now is absolutely understandable and valid. Know that you are not alone. Other new mothers around the world are going through this same transition, in their own personal way.
I remember when I was feeling pressure to get back to “normal” at work, other moms who had been in my position reminded me to take it slow and be kind to myself.
So whether you’re transitioning back to work after a long or short maternity leave, you JUST had a baby. Remember that. You’re exceptionally strong and powerful. You’ve got this, mama bear!
Sources:
- Gotter, Anna, and Deborah Weatherspoon. “Box Breathing.” Healthline, 2019, https://www.healthline.com/health/box-breathing. Accessed 16 October 2020.
- US Department of Labor. “Break Time for Nursing Moms.” Wage and Hour Division, 2020, https://www.dol.gov/agencies/whd/nursing-mothers. Accessed 16 October 2020.
