Five tips to help you thrive as a new parent returning to work

Congratulations on becoming a new parent! Welcoming a child into the world is a life-changing event filled with a mix of emotions. As you prepare to return to work, balancing your professional responsibilities with your new role as a parent can feel overwhelming. However, taking advantage of tools and resources available to you through your employer and making some changes to your routines to support your wellness can help make this transition smoother. Here are some essential tips to keep in mind as you make the transition back to work. 

1. Communicate your needs 

Your needs as a working parent are going to differ from before you had kids, so be sure to communicate anything you’ll need upon your return, like extra breaks or a private space for pumping. Your work hours may also need to be adjusted to align with child care pickup times or caregiving responsibilities. Consider the threat of burnout: you now have two jobs, and your parenting job will begin as soon as your professional workday ends. You may need to set some boundaries with your manager to help you avoid taking on too much too soon. 

Being proactive in communicating with your employer about these things will help them plan and support you more effectively. 

Returning to work also provides a great opportunity to reflect on your professional goals. Take some time to think about things such new responsibilities or training you’d like to take on and share these things with your manager. 

2. Explore your organization’s child care and caregiving benefits  

Check with your employer and your partner’s to learn if they offer any caregiving or child care benefits, such as flexible spending accounts for child care expenses, back-up child care, or a stipend toward daycare. You may even find that your employer will help subsidize your child care for years to come, offering day camps, tutoring, or college prep services. Familiarizing yourself with any available benefits can help you and your family manage costs and reduce stress. 

3. Prioritize your mental health 

Balancing parenting with work is really hard. Getting into a rhythm that helps you accomplish what you want at work and show up for your children is crucial to protect your mental health. Postpartum depression and anxiety are common, and addressing any symptoms and concerns early can make a big difference in your overall well-being. Consider scheduling a postpartum depression screening with your medical provider and be open when sharing any other symptoms you may be experiencing. This may be a beneficial exercise for your spouse or partner, as well. 

In addition, familiarize yourself with the mental health resources available at your organization. Many employers offer dedicated mental health benefits and/or Employee Assistance Programs (EAPs) that provide therapy sessions with mental health professionals, self-guided wellness activities, and other tools and resources designed to help you feel your best at work and at home. 

4. Foster a strong support system 

Remember, parenthood will have many ups and downs, and it’s okay to ask for help when you need it. Surrounding yourself with family, friends, and trusted colleagues will provide you with outlets to listen to your concerns, celebrate your wins, and share advice. Additionally, explore joining any employee resource groups (ERGs) at your organization geared toward caregivers, parents, or women. 

5. Make time for self-care 

Lastly, remember to prioritize self-care as you adjust to your new role as a parent. Getting enough sleep, maintaining healthy habits, and carving out time for relaxation are important for your well-being and will help you show up as your best self both at work and at home. This may mean turning off the lights much earlier than usual or blocking off your lunch hour to connect with your baby if you’re working at home. 

Returning to work as a new parent comes with many challenges and responsibilities along with new opportunities to grow personally and professionally. By preparing before your return, advocating for your needs, taking steps to protect your wellness, and surrounding yourself with a support system, you can find a rewarding balance between your career and your role as a parent. Keep these tips in mind and you’ll be ready to thrive in this next exciting chapter of your life — you've got this!