Returning to Work After Baby: Self-Care Tips

Returning to work after having a baby is a big transition - emotionally, physically and mentally. Whether you’re returning full-time, part-time, or testing the waters somewhere in between, this new chapter brings its own challenges.

The demands of early parenting don’t disappear when your out-of-office reply switches off. That’s why looking after you matters more than ever.

Here are some gentle, practical self-care strategies to help you find your feet and your rhythm again, without losing yourself in the juggle.

 

Ease Yourself In (If You Can)

If your workplace allows, a gradual return to work can make a big difference. That might mean:

• Starting with fewer days or shorter shifts

• Working from home one or two days a week

• Using a few days of leave to shorten the first couple of weeks

Give yourself permission to adjust slowly. Talk with your manager about what would help you ease back in. You’re not being difficult, you’re being smart about protecting your wellbeing.

 

Reset Expectations, And Be Kind to Yourself

Your brain, your body, and your priorities have shifted. You’ve just grown, birthed and nurtured a whole human! It’s no wonder your bandwidth feels different.

Try not to measure your productivity by the standards before your baby was in your world. Instead, focus on:

• Clear priorities: What really needs your energy today?

• Honest communication: Let your team know if deadlines or capacity need adjusting.

• Kind self-talk: You’re not falling behind, you’re adapting.

This is a time to work smarter, not harder, and to treat yourself with the same compassion you’d offer a colleague or friend in your shoes.

 

Make Feeding Work for You

If you’re breastfeeding, there’s a bit of a learning curve when it comes to expressing at work. Some tips to make it more manageable:

• Match your pump sessions to your baby’s usual feed times

• Block out time in your calendar (so it’s respected by others)

• Ask for a private, comfortable space to pump. It’s your right

Don’t forget to keep snacks and water (or Hydramama) on hand too. Breastfeeding or expressing is energy-intensive and your body needs decent fuel.

 

Stay Connected with Your Baby

Missing your baby during the day is completely natural. It’s an appropriate response!

Small touchpoints can help soothe that ache and keep you grounded:

• Ask your childcare provider for photo or message updates - most daycares have a parent app to watch updates throughout the day

• Watch a short video of your baby on your break

• Plan a post-work cuddle ritual (like a warm bath or special story time)

You’re not being “clingy”. You’re staying connected in a way that fulfills you both.

 

Build a Routine That Serves You

Your days will look different now, and that’s okay. Try building a new rhythm that supports both your family and your wellbeing:

• Use planners, apps or simple checklists to stay organised

• Prep as much as possible the night before (clothes, bottles, bags)

• Allow buffer time in the mornings. Everything takes longer with a baby

Don’t forget to schedule time for you, too. Even ten minutes for a walk, cup of tea, or breath of fresh air can make a world of difference.

 

Fill Your Own Cup, Without Guilt

Self-care doesn’t have to be spa days or weekends away (though we won’t say no to those!). It can be:

• A solo walk around the block

• Ten minutes with a book before bed

• Saying “yes” to help, or “no” to extra pressure

These little acts of care aren’t selfish, they’re essential maintenance. You can’t pour from an empty cup, and your family needs you well.

 

You’re Allowed to Ask for Help

Parenting and working can feel like a lot, because it is a lot. Let people in.

• Lean on your partner, friends, or family

• Join a parents’ group, online or in-person

• Talk to a professional if things feel heavy

You don’t have to carry it all. Accepting support isn’t a weakness, it’s an act of strength and self-respect.

 

Remember: You’re Doing Better Than You Think

Some days will feel chaotic. Some will feel like small wins. And some might feel like both at once.

You’re adjusting to a brand-new rhythm, and it takes time. Be proud of the effort you’re making, at home, at work, and for yourself.

You don’t have to have it all figured out. You just have to keep showing up, imperfectly, gently, and in your own way.

 

Support for Parents Returning to Work

Here are some trusted Australian resources to help you feel supported in this next chapter:

COPE – Centre of Perinatal Excellence
Support for emotional wellbeing during early parenthood and transitions.

PANDA – Perinatal Anxiety & Depression Australia
Helpline and resources for parents navigating mental health.
Helpline: 1300 726 306 (Mon–Sat)

Raising Children Network
Expert, government-funded advice for parenting, routines and returning to work.

Fair Work Ombudsman
Know your rights around flexible work, parental leave and protections.

Dad’s Group
Connection and support for new and expecting dads.

Beyond Blue – Becoming a Parent
Mental health tools tailored to new parents.

Karitane
Workshops and advice for routines, transitions and sleep.

Australian Breastfeeding Association
Resources for returning to work while breastfeeding, and knowing your rights.