How to Prepare for Returning to Work After Parental Leave

Returning to work after parental leave is a significant milestone for new moms and dads. The transition, while exciting, can often be challenging—balancing the responsibilities of parenthood with professional commitments isn’t for the faint of heart.

Even in the best case scenario—you were lucky enough to have ample time off, or are thrilled to get back to the job ASAP—going back to work isn’t without complications, and the process can feel overwhelming. Aside from the logistical aspects of arranging childcare, coordinating schedules with your partners, and establishing a plan for pumping, there’s a wide range of very typical emotions you might experience. From anxiety and anticipation to enormous guilt, the question of how you can possibly leave your baby can weigh heavily on your mind.

Managing the number of details and flood of emotions during this transition can feel downright impossible. But countless parents have taken this journey and come out on the other side—and you will, too. These tips will help you navigate this less-than-settled period and get back into the swing of things with confidence.

Common Challenges of Returning to Work

As the return-to-office date approaches on your calendar, a wave of mixed emotions and stress may overwhelm you. These are some of the most significant (and common) challenges parents face when it’s time to go back to work, along with a few tips to help you navigate these new waters.

The Timeline

First things first: a return-to-work timeline that suits both your needs and your employer’s requirements would be ideal, but in all likelihood, these aspects don’t always align seamlessly.

The American Academy of Pediatrics (AAP) recommends that new parents should have at least twelve weeks of paid parental leave, but that’s not the reality for most parents in the US. The US is one of just seven countries globally that do not guarantee paid leave. On average, new mothers in the US take around ten weeks of paid or unpaid leave, and even more disheartening, 1 in 4 moms return to work within just two weeks of giving birth. Paternity leave is even rarer—the average paternity leave is only one week.

The Family and Medical Leave Act (FMLA) in the US does provide certain employees with up to twelve weeks of unpaid leave annually, which is better than no protection at all. But for many families, going without a paycheck for such an extended period is just not a viable option. The financial strain, combined with the emotional anxiety of leaving your new baby, can make reentry into the workforce immensely challenging, and even overwhelming.

To help with the burden of planning for your upcoming leave, take a proactive approach by sorting it out well in advance—ideally, before your baby is born. Take time to figure out your financial position and have open discussions with your partner and employer. If it’s within your budget, purchasing short term disability insurance before getting pregnant can help with financial strain while on parental leave. By thoroughly preparing and addressing potential implications, you can better navigate the process and ensure a smoother transition during your leave.

Overcoming Guilt

Do you ever feel overwhelmed with guilt, thinking you might be a terrible parent because you actually look forward to spending time with other adults and engaging your work brain? Good news: these feelings are completely normal and nothing to feel badly about. If going back to work empowers you and makes you feel good, it benefits your entire family. Embracing your professional identity and finding fulfillment at work can have positive effects on your parenting, as well.

It’s essential to recognize that for many parents, the quality spent with their baby matters more than the quantity. Being away from the baby for short periods of time can actually allow you to recharge and have more energy to be the best parent you can be during the moments you are together. You don’t have to feel guilty about enjoying some time apart from your baby—it can be good for both of you.

To make the most of the time you do have with your little one, consider establishing a daily ritual where you are entirely focused on interacting with your child. For example, during the first morning feeding, avoid looking at your phone and fully connect with your baby. Cherish these sweet moments together, and let it set a positive guilt-free tone for the rest of your day, knowing that your love for your baby is unwavering, even if you also find fulfillment in other aspects of your life.

Pumping at Work

Pumping at work can be physically and emotionally draining, and chances are that you’re not exactly well-rested. Many new moms find themselves pumping in less-than-ideal spaces, making the whole experience even more challenging. But if you’re committed to pumping at work (pause to high-five yourself), a little bit of homework and organization can make your pumping mom journey more successful.

Most importantly, know that you have legally protected rights: federal law mandates that employers provide breaks for pumping in a private space—that’s not a bathroom—for up to one year following the birth of your child. If stepping away from work to pump is making you anxious or concerned for your job, know that you are well within your rights (and that the government values moms in the workforce!).

Having your pumping ducks in a row and your supplies at hand will help, too. If you can’t find fridge space at work for storing pumped milk, get yourself an insulated cooler bag with ice packs. Don’t have a sink for washing pump parts? Bring some cleaning wipes with you to use between sessions. Properly packing your pumping back will streamline the process and lighten your mental load.

Arranging Childcare

Your meticulously planned childcare arrangements may have seemed perfect when you created it months ago. But even if you have complete confidence in your caregiver or daycare provider, it’s totally natural to feel like no one else can replace you. The thought of saying goodbye to your baby during those first days back at work can be incredibly tough, and it’s entirely normal to experience a rollercoaster of emotions (crying sessions during bathroom breaks—we’ve been there!).

These are the moments to take a deep breath and consider why you returned to work in the first place. One significant reason: you’re providing for your family. Embrace the knowledge that your decision to work is driven by a desire to give your child the best possible future. Moreover, returning to work gives you the opportunity to engage in a job that you’re passionate about, socialize with other adults, and acknowledge parts of your identity that aren’t parent-related.

Despite all the benefits of returning to work, the initial transition may not be entirely smooth. If your job allows, consider easing back into your schedule, booking half days at first. This gradual approach means you don’t have to be away for an entire day to start, and knowing that you’ll only be apart from your little one for a few hours initially can provide much-needed reassurance during this transitional period.

Gentle reminder: it’s okay to feel a mix of emotions during this time, and there’s no need to suppress them. Allow yourself to experience them all—even the less-than-pleasant ones—and be kind to yourself while sorting out the delicate balance of work and parenting responsibilities. With time and patience, you’ll find your rhythm and create a routine that makes room for both your career and your role as a parent.

Time Management

Babies have a way of impacting your working hours, even when they’re not physically present. It’s not uncommon to experience delays and disruptions as you transition into being a working parent. You may find yourself arriving at the office a little late because your baby had a diaper blow out just as you were about to walk out the door. Pumping will require taking breaks every few hours, minimally, and you may be on a strict schedule to pick your baby from the sitter, so staying late is an impossibility. And updates or photos from daycare are coming straight to your inbox, keeping your baby top-of-mind, even during work hours.

And for parents working at home, the temptations to check in on your baby or share parenting duties with your partner can be ever-present.

To compensate for all the interruptions, you might find yourself working after your baby goes to bed—a recipe for mind-numbing exhaustion and burnout, if not managed carefully. A more sustainable approach is to adjust your expectations and recognize what is realistically achievable within the time you have. Parenthood adds complexity to your work-life balance, and certain tasks may take longer than they did before you had a baby.

Be kind to yourself, prioritize self-care (and no, showering doesn’t count), and lean on your partner, family, and friends for support.

Taking Off When the Baby Is Sick

At some point, your little one is bound to catch a cold or develop an ear infection, especially if they’re in daycare. The uncertainty and unpredictability of these situations can be incredibly stressful for working parents. To ease your nerves, find a trusted backup caregiver on standby for unexpected sick days when you and your partner are unable to take time off. Knowing you have reliable support can ease that panicky feeling that arises when you see your baby getting a runny nose.

More Tips for a Successful Return

To ensure a successful transition back to work, put some elbow grease into careful preparation. Some practical strategies to consider include:

Plan, then plan some more. It is important to start planning for your return to work during maternity leave. Research childcare options, discuss work arrangements with your employer, and outline a rough schedule to help you manage your time. Remember to be flexible and prepared for changes—things may not go exactly to plan, so do your best to adapt within reason.
Gradual reintegration. Consider a phased return to work, if possible, and ease back into work gradually. Coordinate with your partner and work to create a schedule that allows one parent to be home with the baby those first weeks back (it’s worth a shot!). A gentle deliberate approach can help both parents and baby adjust to the new routine.
Test the waters. Before you go back to work, plan practice runs with your chosen caregiver for short stretches to build trust and familiarity. This will help your baby adjust to being away from you, and will also help the caregiver get to know your baby better. Start with short periods of time, just an hour or two, and gradually increase the amount of time you’re away. If your baby seems upset when you leave, try to stay calm and reassuring. Let them know that you will be back soon and that you love them. With time and practice, your baby will adjust to being away from you and will be able to form a strong bond with their caregiver.
Set realistic expectations. It’s important to set realistic expectations for yourself when you are a working parent. It’s incredibly easy to get overwhelmed and to try to do too much, which can lead to stress and frustration. Be kind to yourself and give yourself grace when you make mistakes, and realize that adjustments take time. It will take time to find a balance between your professional and parenting roles. Be patient with yourself and don’t be afraid to ask for help when you need it.
Communicate with your employer. Having open and honest conversations with your employer about your needs and potential adjustments your new life may require is important for a smooth transition. This includes discussing any changes to your work schedule, responsibilities, or accommodations that you may need. It’s equally important to be open to feedback from your employer and to be willing to work together to find solutions that work for both of you. By having these conversations, you can help to ensure that your new life does not interfere with your work, and that you can continue to be successful in your career.

It’s Go Time!

As the big day approaches, it’s natural to feel a mix of emotions. But instead of succumbing to anxiety, try embracing this change with enthusiasm and a positive mindset.

One of the essential aspects of successfully managing the transition back to work is prioritizing self-care. Taking care of your physical, mental, and emotional well-being is crucial during this time. Participate in activities and hobbies that bring you joy, and don’t hesitate to seek support from your loved ones.
Technology can be a valuable tool in staying connected with your baby while at work. Utilize video calls, photo sharing, or Facetime to see and interact with your baby during the workday. This can be immensely reassuring and comforting during the initial weeks back on the job.
Establishing routines can help you manage work, parental duties, and personal time. A consistent daily routine can help reduce stress and improve overall productivity. Having a well-structured schedule allows you to better manage your time and find a balance between work and family responsibilities.
Remember that you don’t have to navigate this transition alone. Lean on your support network, including family, friends, fellow working parents, and online communities. Sharing experiences, seeking advice, and offering support can make a significant impact during this period of adjustment.
Lastly, stay flexible and open to making adjustments as needed. The transition back to work may not be entirely smooth, and that’s okay. Adaptability is key to embracing your family’s new dynamic and finding a balance that works for everyone.

By prioritizing self-care, embracing technology, establishing routines, seeking support, and remaining flexible, you can navigate this transition with confidence and positivity. Embrace the journey (as best you can), and accept that you’re doing your best to succeed in your professional career and as a wonderful parent (and that’s more than enough).

Finding What’s Right for You

Albee Baby is the oldest family-owned specialty baby shop in the US, and we pride ourselves on providing our customers with the best assortment of baby products anywhere, at fair prices, always. We’re committed to being an inclusive resource for parents, and hope you’re feeling empowered to find the right baby gear for your family. Still have questions? Feel free to contact our baby gear experts at 877.692.5233 or by email at [email protected].