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Going back to work after having a baby can bring up lots of different emotions. You might feel excited to see your coworkers and use your work skills again but also sad about missing daily time with your baby. You might feel guilty about leaving your child with someone else but also relieved to talk with other adults.

All these feelings can happen at the same time. Talking about how you’re feeling with your partner, friends, or other parents might help you process them. You could also check to see if there are local resources available, like parent groups. Those intimate settings provide a place where you can talk openly without judgment. But if you’re worried about talking to someone, try writing in a journal instead. Acknowledging your emotions and seeking support can help you handle this transition with less stress.

Going back to work can be much easier when you plan ahead. Start early and build new routines gradually. This way, nothing feels rushed on your first day back.

Start practicing your work routine at least two weeks before you return. This means setting your alarm for work time, getting yourself and your baby ready like it’s a real work day, practicing taking your baby to childcare, and timing how long it takes to get to work. This practice can help you find any problems in your plan before you really need to be at work on time. It also helps your baby get used to the new schedule slowly rather than all at once.

Make mornings less stressful by getting things ready the night before. Pick out clothes, pack lunches, and get baby supplies ready. Make a list to help you stay organized. The fewer things you have to think about in the morning, the greater chances there are that everything will go smoothly when you’re tired or running late.

Try to schedule your first day back to work in the middle of your normal weekly work schedule. For example, if you work weekdays, try to schedule your first day back to work on a Wednesday or Thursday instead of a Monday. This makes your first week shorter and gives you the weekend to rest and adjust, before facing a full five-day week. This small change can make a big difference in those first few days back.

Plan times to call or video chat with whoever is watching your baby during your lunch or breaks. Knowing you can check in might help you worry less throughout the day. Check to see if your childcare center is able to send photos or updates through apps. This can help give you peace of mind that your baby is being taken care of, even while you’re apart.

Talk with your boss or HR department before your first day back. Have honest conversations about what you need, like your work hours, flexibility options, working from home if possible, breaks and private spaces if you’re breastfeeding, and how you’ll handle emergencies. Knowing what to expect and having a plan in place can help you feel less stressed about going back to work.

Feeling good about who’s caring for your baby is one of the most important parts of this transition. When you trust your childcare, you can focus at work and worry less during the day. Taking the time to find the right fit can help you build this confidence.

Begin looking for childcare well before you go back to work. Whether you want daycare, a nanny, or family help, give yourself plenty of time. Visit different places or meet with different people. During your visit, ask lots of questions about how they care for children, like:

• How many adults watch the children?

• What do they do if there’s an emergency or a child gets sick?

• What does a normal day look like?

• How do they tell parents what happened during the day?

• How do they handle feeding, naps, and discipline?

Knowing the details about how your child will spend their day helps you feel more confident when you're at work. Be thorough, like checking backgrounds and references. Watch how caregivers act with kids when you visit. If something doesn’t feel right, keep looking.

If possible, start childcare a week or two before your first day at work. You could also try starting with just a few hours, then slowly add more time until it’s a full work day. This trial period helps your baby get comfortable with the new caregiver and location and gives the caregiver time to learn your baby’s personality and needs. It can also help you fix any issues that might come up without added work stress.

Don’t forget to have a backup plan. Babies can get sick, daycares close sometimes, and nannies can have emergencies. Before you start work, figure out backup childcare, like a family member who can help when needed, another babysitter you can call, or a plan with your partner about who handles emergencies. Having a plan B can help you worry less about who’ll take care of your child if something unexpected happens.

The hardest part of going back to work might be feeling guilty. You might worry about missing special moments or wonder if your baby will still feel close to you. Instead of focusing on how much time you spend apart, try to focus on how you spend time together. Quality, not quantity.

Creating special routines can help you feel close to your baby despite spending a lot of time apart. These routines could be morning cuddles before you get ready, a special song you sing when you drop off your baby, quiet time together when you first get home, a cute bedtime routine, or weekend activities to look forward to. These routines become important connections between you and your baby. They give you both something consistent to count on, no matter what else changes.

When you are together, try to put your phone away and really pay attention to the small things. Notice the length of their eyelashes, their tiny little fingernails, or their little rolls. Look at your baby, play with them, and be fully present. These focused moments strengthen your bond more than hours of distracted time together.

Parental guilt can hit hard, but you can work through it. When guilty feelings come up, remind yourself that working helps pay for what your family needs and you’re setting an example of a good work ethic. At the same time, your child is learning to trust other caring adults, which is an important skill before grade school.

Going back to work means creating a new normal for your whole family. This takes time, patience, and lots of flexibility. Don’t expect everything to be perfect right away and allow yourselves some grace for any rough patches. It might take a few weeks, or even a few months, to get used to changes and find your rhythm.

If you have a co-parent, discuss each other’s responsibilities. Who takes the baby to childcare? Who gets called if the baby is sick? How will you share the work? Open conversations can help both people feel supported and prevent resentment from building up. To stay on the same page, make sure both of you know the childcare provider’s contact information, your baby’s schedule, and the backup plan.

This is a great time to think about ways to make life simpler. If meal times are a pain point, maybe try looking up quick and easy dinner recipes or meal delivery services. Housework might not get done as quickly as before, and that’s okay. Lean on your family or friends for help. If they offer, don’t feel guilty if you say yes. This can be a tough transition and having support can help your stress levels from increasing further. And if you need to, set your boundaries and say no to things that don’t feel important or worth your time and energy. Running on empty isn’t fair to you or your baby, and, if you’re breastfeeding, that may also affect milk supply.

Try to have a check-in with yourself once a month and think about how things are going. What’s working well? What needs to change? Keep in mind your routine might keep changing as your baby grows and as you get more comfortable about your return to work. What works in month one might not work in month three, and that’s okay.

Feeling stressed is normal, and it's okay to ask for extra support. Here are a few signs that it might be time to reach out to a professional:

• feeling sad all the time and it’s not getting better

• having trouble working or doing things at home

• dealing with scary thoughts that won’t go away

• experiencing panic or anxiety attacks

• noticing big changes in sleep or eating

• feeling worthless

These signs could be a sign of postpartum depression, and that is common. Going back to work can sometimes trigger those symptoms. If you’re struggling, talk to your doctor or a mental health professional.

Going back to work after having a baby is a big life change. It takes time to adjust, and it’s normal to feel unsure, emotional, or overwhelmed. Some days will go smoothly. Other days will feel messy. Both are part of the journey, and both are completely normal. With planning, support, and allowing flexibility, believe that you’ll be able to handle this transition successfully.