Dealing with Postpartum Anxiety about Returning to Work

Dealing with Postpartum Anxiety about Returning to Work

You’re Not Alone—And You’re Not “Overreacting”

Returning to work after having a baby can feel like standing on a tightrope—trying to balance your job, your new identity as a mom, and the emotional weight that comes with both. If you're experiencing anxiety about heading back to work, know this: it's completely normal.

Postpartum anxiety is more common than people think, and the transition back to work can bring up worries like:

  • Will my baby be okay without me?
  • What if I can’t keep up with everything?
  • Am I a bad mom for wanting to go back to work—or not wanting to?


These thoughts can be overwhelming, but with the right mindset and support, you can navigate this season with more ease and self-compassion.


What Does Postpartum Anxiety Look Like?

Postpartum anxiety isn’t just “worrying a little more.” It’s a real condition that can include:

  • Racing thoughts
  • Constant fear something bad will happen
  • Trouble sleeping—even when your baby sleeps
  • Difficulty focusing or feeling “on edge”
  • Physical symptoms like a racing heart or shortness of breath


Unlike postpartum depression, postpartum anxiety doesn’t always come with low mood. Many new moms feel hyper-alert, exhausted, and emotionally stretched thin—especially when facing a big change like returning to work.

Why Going Back to Work Triggers Anxiety

Going back to work can stir up a unique mix of emotions and stressors, such as:

  • Guilt about leaving your baby or enjoying time away
  • Fear of not performing well at work or being judged
  • Overwhelm from juggling pumping schedules, baby sleep patterns, and work meetings
  • Loss of identity—feeling disconnected from your old self or unsure who you are now


This is a major life transition, and your brain and body are still adjusting post-birth. So it makes sense that your emotional bandwidth may feel stretched.


How to Manage Postpartum Anxiety About Returning to Work

Let’s walk through a few evidence-informed, practical strategies to help you cope with this season:


1. Validate Your Feelings (They’re 100% Real)

The first step is not to push the anxiety away—but to acknowledge it. You're not weak, dramatic, or failing. You're human.

👉 What to Try:

  • Talk to a trusted friend or partner about how you’re feeling.
  • Write your thoughts down in a journal to help process your emotions.
  • Practice self-talk like: “This is hard, but I’m doing my best—and that’s enough.”


2. Plan Ahead—but Be Flexible

Having a plan can reduce the fear of the unknown. But remember—plans might change, and that’s okay.

👉 What to Try:

  • Create a return-to-work checklist (childcare, work attire, pumping plan, etc.)
  • Talk to your employer about a phased return or flexible arrangements if possible
  • Have a backup childcare contact or plan in place to reduce panic when things go off-script


3. Set Realistic Expectations

You’re not going back to work as the same person. You’ve grown, shifted, and are managing a whole new world now.

👉 What to Try:

  • Let go of perfectionism. Aim for “good enough” where you can.
  • Start with manageable goals at work. Don’t try to “prove” anything.
  • Give yourself grace on the tough days—because there will be tough days.


4. Create Mental Health Check-Ins

Don’t wait until you're burned out to care for your mental health.

👉 What to Try:

  • Schedule weekly “check-ins” with yourself: How are you feeling? What do you need more or less of?
  • See a therapist, especially one experienced in postpartum mental health
  • Practice calming techniques like breathwork, mindfulness, or grounding exercises


Even just 5 minutes a day of intentional mental care can make a difference.


5. Stay Connected With Other Moms

One of the most powerful forms of support? Knowing you’re not the only one feeling this way.

👉 What to Try:

  • Join a postpartum support group online or in your community
  • Follow relatable mom accounts or mental health pages on social media
  • Don’t be afraid to open up about your experience—it might help someone else too


When to Seek Extra Support

If your anxiety feels constant, overwhelming, or is interfering with your ability to function, you may benefit from speaking to a mental health professional. There is no shame in needing help—only strength in asking for it.

Some signs it might be time to reach out:

  • You're unable to sleep or eat due to worry
  • You feel detached from your baby or yourself
  • You have panic attacks or frequent physical symptoms of anxiety


You deserve support and healing.


Final Thoughts: You’re Doing Better Than You Think

Returning to work after having a baby is a big deal. It’s okay to feel anxious. It’s okay to cry. It’s okay to not be okay every single day.

But with compassion, preparation, and support, you can make this transition a little gentler on yourself. You are showing up, doing your best, and that is more than enough.

You’ve got this, mama. One day at a time. 💛