Navigating the Emotional Transition Back to Work After MAT Leave: Strategies for Managing Anxiety and Stress

Returning to work after maternity (MAT) leave often brings a complex mix of emotions. Many new parents face anxiety, fear, uncertainty, and stress as they adjust to balancing professional responsibilities with their new role as a caregiver. These feelings are natural and valid, reflecting the tenderness of this major life transition. Understanding these emotions and adopting practical strategies can help ease the journey back to work while maintaining a strong bond with your child.

A cozy home workspace with a baby photo on the desk

Understanding the Emotions Behind Returning to Work

The feelings experienced when returning to work after MAT leave often blend anxiety, fear, and uncertainty. Research shows that this transition can trigger stress related to separation from the child, concerns about caregiving quality, and worries about job performance (Leigh & Milgrom, 2008). Anxiety may stem from the unknowns of balancing work and parenting, while fear often relates to leaving the child in someone else’s care.

Uncertainty about how the child will adapt and how the parent-child bond might change also contributes to emotional distress. These feelings are not signs of weakness but reflect the deep attachment and responsibility parents feel. Acknowledging this tenderness helps normalize the experience and reduces self-judgment.

Validating the Tenderness of This Transition

The transition back to work is a sensitive period that deserves compassion. Studies highlight that parents often feel guilt and sadness alongside excitement about returning to their careers (Dias & Figueiredo, 2015). These emotions coexist and fluctuate, making it important to allow space for all feelings without pressure to "move on" quickly.

Recognizing the emotional complexity helps parents approach this phase with kindness toward themselves. It also encourages open communication with employers and support networks, which can ease the burden.

Strategies to Manage Anxiety and Stress

Use Affirmations to Build Confidence

Positive affirmations can help shift negative thoughts and reinforce self-belief. Examples include:

• "I am doing my best for my child and myself."

• "Balancing work and parenting is a learning process."

• "My love for my child remains strong, no matter where I am."

  
  

Repeating affirmations daily can reduce anxiety and promote a calm mindset (Critcher & Dunning, 2015).

Keep Meaningful Keepsakes Close

Having physical reminders of your child at work can provide comfort. Consider:

• A small photo or drawing on your desk

• A piece of clothing or blanket with your child’s scent

• A special note or card from your child or partner

  
  

These keepsakes serve as tangible connections, easing feelings of separation.

Maintain the Parent-Child Bond

Staying connected during work hours supports emotional well-being. Ideas include:

• Scheduled video calls during breaks - if able. Or inquire if your childcare provider can provide updates daily (i.e. a photo or quick summary of their day).

• Listening to recordings of your child or listen to their fave lullabies

• Planning quality time before and after work focused on bonding activities

  
  

Research shows that consistent, meaningful interactions strengthen attachment even when apart (Bernard et al., 2018).

Prioritize Self-Care

Taking care of your own needs is essential to manage stress. Effective self-care practices include:

• Regular physical activity, such as walking or yoga

• Mindfulness or breathing exercises to reduce tension

• Setting realistic work goals and boundaries

• Seeking social support from friends, family, or parenting groups

  
  

Self-care replenishes energy and resilience, helping parents face challenges with greater ease.

Final Thoughts on Returning to Work After MAT Leave

Returning to work after maternity leave involves a mix of emotions that reflect the deep bond with your child and the challenges of balancing new roles. Recognizing these feelings as normal and tender allows you to approach this phase with compassion. Using affirmations, keepsakes, maintaining connection, and prioritizing self-care are practical ways to ease anxiety and stress.

Remember, this transition is a process, not a single event. Taking small, consistent steps to support your emotional well-being will help you build confidence and maintain a strong relationship with your child as you navigate this new chapter.

References

Bernard, K., Dozier, M., Bick, J., Lewis-Morrarty, E., Lindhiem, O., & Carlson, E. (2018). Enhancing attachment organization among maltreated children: Results of a randomized clinical trial. Child Development, 89(2), 460-470. https://doi.org/10.1111/cdev.12713

Critcher, C. R., & Dunning, D. (2015). Self-affirmations provide a broader perspective on self-threat. Personality and Social Psychology Bulletin, 41(1), 3-18. https://doi.org/10.1177/0146167214554955

Dias, C. C., & Figueiredo, B. (2015). Breastfeeding and depression: A systematic review of the literature. Journal of Affective Disorders, 171, 142-154. https://doi.org/10.1016/j.jad.2014.09.020

Leigh, B., & Milgrom, J. (2008). Risk factors for antenatal depression, postnatal depression and parenting stress. BMC Psychiatry, 8, 24. https://doi.org/10.1186/1471-244X-8-24