Preparing to return to work after childbirth

Returning to work after childbirth is a new challenge faced by working mothers in the modern era. Women need to rebalance their time between their child, themselves, work, and other responsibilities, which may cause anxiety for many mothers. In this article, we will discuss how to return to work after childbirth in a way that helps you adapt to this change and achieve balance between your professional and personal life.

 

The Right Time to Return to Work After Childbirth

There is no one-size-fits-all answer to this question, as the appropriate time varies from one mother to another. Generally, specialists recommend rest and relaxation for approximately 12 weeks after childbirth. However, some mothers are ready to return to work after a few weeks, while others may need up to a year. Many mothers don't want to return to work at all after childbirth.

The decision to return to work is yours, based on your access to parental leave benefits, financial situation, and personal readiness.

 

How to Prepare for Returning to Work After Childbirth

Returning to work after childbirth can be challenging as it requires balancing your professional life with caring for your child. Therefore, it's important to prepare for this phase in a way that reduces stress and makes the transition easier.

 

Here are some tips that may help facilitate this experience:

• Familiarize yourself with supportive laws for working mothers: Learn about your rights as a working mother in your country or workplace, such as maternity leave, breastfeeding breaks, and flexible work arrangements, to ensure you make decisions that suit your situation.
• Gradual return to work: If possible, start with part-time hours or remote work temporarily, as this can help you gradually adapt to the new work environment after childbirth.
• Build a reliable support network: Whether it's your partner, family, friends, or even mother support groups, having people you can rely on makes adaptation easier.
• Manage priorities and identify important tasks: Focus on essential matters at work and home to avoid burnout, and set clear boundaries between work time and family time.
• Communicate with your employer: Don't hesitate to discuss flexible hours or task adjustments with your manager to accommodate your new responsibilities.
• Avoid putting excessive pressure on yourself: Don't try to do everything at once. Give yourself time to adapt and minimize additional responsibilities as much as possible.
• Take care of yourself: Your physical and emotional health is just as important as any other commitments, so make sure to get enough rest and proper nutrition to maintain your energy and productivity.

If you plan to return to work within less than 6 weeks after childbirth, consult your doctor first to ensure you're physically and psychologically ready.

 

Challenges of Returning to Work After Childbirth

The main challenges women face when returning to work after childbirth include:

• Separation anxiety: It may be difficult to leave a newborn in someone else's care at first, which can cause mothers to feel anxious, guilty, or even sad about leaving their child.
• Postpartum depression: Many mothers experience postpartum depression, which causes feelings of sadness, exhaustion, and physical and emotional fatigue.
• Physical recovery: Physical recovery after childbirth may take some time, especially if there were complications during delivery, which can increase emotional, psychological, and physical exhaustion when returning to work.
• Time management: Balancing work tasks, household responsibilities, child-rearing, self-care, and other social and family obligations can be challenging for mothers.
• Lack of support: Returning to work after childbirth is difficult, especially if the mother doesn't have a strong support network of friends or family.
• Breastfeeding: Some breastfeeding mothers struggle to find time and privacy to nurse their child during work hours, which may lead to discomfort or even guilt.

If you've experienced mental health issues during the perinatal period, adjusting to being a working mother may take a bit longer.

 

How to Organize Breastfeeding When Returning to Work

Returning to work while breastfeeding can be challenging, but with some advance planning, you can make this phase easier and ensure your child continues to receive proper nutrition.

• Choose an appropriate time to return: If possible, start work on a Wednesday or Thursday, giving you the weekend to evaluate the experience and make any necessary adjustments.
• Try a trial day: Before officially returning, try leaving your child for a short period with the caregiver (whether daycare, grandmother, or nanny) so they can gradually get used to your absence.
• Prepare a backup milk supply: Start pumping and storing milk in the refrigerator days before returning to work so you have enough for your child during your first days away.
• Store milk properly: Keep milk in sterilized containers or breastmilk storage bags in the refrigerator at 4°C or lower, where it can be used within 5 days. If you're unsure about the refrigerator temperature or if it's above 4°C, it's best to use the milk within 3 days to ensure your child's safety.
• Commit to pumping sessions: Try to pump every 3 hours at work to maintain milk supply and avoid engorgement. After pumping, store the milk in a sterilized container and place it in a cooler with ice packs to maintain temperature, then transfer it to the refrigerator or freezer when you get home.

 

How to Reduce Stress When Returning to Work

Returning to work after childbirth can be challenging, especially when trying to balance professional responsibilities with childcare. However, with some preparation and organization, you can make things easier and reduce morning stress. Here are some steps that may help:

 

Prepare Everything the Night Before

Don't leave preparing your and your child's belongings for the morning, as this may cause stress and make you feel rushed. Make sure to pack your child's bag in advance, including extra clothes, diapers, bottles, and milk, so everything is organized and ready when you leave. Similarly, prepare your own bag to avoid last-minute searches for your items.

Simulate a Work Day Before Returning

Before officially starting work, dedicate a day or two to practice your morning routine as if it were a real workday. Wake up at the same time, get ready as you would for work, prepare your child, and take them to daycare or the grandmother's house. This way, you'll know how much time you need for each step and can make any necessary adjustments to simplify your mornings.

Organize Your Time Wisely

Identify essential morning tasks and add some buffer time for unexpected circumstances, such as diaper changes or your child needing an extra feeding before leaving. When you have a clear schedule and realistic expectations, you'll feel more in control of your day, reducing stress.

Accept Changes and Handle Them Calmly

Even with the best plans, things don't always go as expected. Your child might cry when you leave, or you might need to adjust some morning details. Don't let these things affect your mood—over time, both you and your child will adapt to the new routine, and this phase will become easier than it seems now.

 

Tips for Maintaining Work-Life Balance

To achieve balance between your professional and family life and facilitate your return to work after childbirth, here are some tips that may help:

• Prioritize your mental health: Make sure you're in good psychological condition before returning to work, and don't hesitate to consult a mental health specialist if you need support or guidance.
• Organize your time wisely: Strive to balance work, home, and childcare, and ask for help from your partner or family when needed.
• Choose suitable childcare: Carefully consider available options, whether through a family member, nanny, or trusted daycare, to ensure your child's comfort and your peace of mind while working.
• Lower high expectations: Don't pressure yourself to do everything perfectly—do what you can, and when you feel overwhelmed, don't hesitate to ask for help.
• Make quality time with your child: Even if you're busy, ensure you spend dedicated time with your child without distractions, such as playing together or reading a bedtime story.

 

Returning to work after childbirth can be physically and psychologically exhausting for working mothers, so it's important to set aside time for yourself to relax and enjoy hobbies and activities you love from time to time. Always remember that you can seek psychological and social support when needed.