Balancing work and motherhood can feel like spinning plates while riding a unicycle—blindfolded. If you’re a postpartum mom returning to work, you're likely managing sleep deprivation, feeding schedules, emotional changes, and a job that doesn’t pause for diaper blowouts. It’s no surprise that stress and burnout are common among working moms. But here's the good news: you’re not alone, and there are ways to make this balancing act feel less overwhelming.
Whether you're navigating maternity leave, just returned to the office, or are working from home with a baby in tow, these tips can help you reduce stress and create more space for calm, confidence, and connection.
1. Let Go of the “Perfect Mom” Myth
One of the biggest sources of stress for postpartum moms is the pressure to "do it all"—perfectly. Social media doesn’t help with its curated highlight reels of moms baking from scratch while in full makeup and a spotless house.
Let’s be real: perfection isn’t the goal—presence is. Your baby doesn’t need a flawless mom, just a present one. And your boss doesn’t need a superhero, just someone who shows up and does their best. Give yourself permission to not have it all together all the time. That’s not failing—that’s being human.
2. Build a Flexible Routine (That Includes Breaks!)
Postpartum life can be unpredictable. Some days your baby will nap like a dream, and other days… not so much. Try creating a loose routine that provides structure without rigidity. A flexible rhythm helps your brain anticipate what’s coming, which lowers stress.
Include short breaks throughout your day to stretch, breathe, or even scroll TikTok guilt-free. If you’re working from home, build in buffer time between meetings or projects to care for your baby or yourself. That five-minute breather might be the difference between a meltdown and a manageable moment.
3. Ask for Help (And Accept It!)
This one’s huge. Whether it's your partner, a friend, a grandparent, or a postpartum doula—you don’t have to do this alone. If you're feeling overwhelmed, asking for help isn't weakness—it's wisdom.
If you're returning to work, have a conversation with your partner or support system about how to share responsibilities. You don’t have to carry the mental load solo. And when someone offers to bring dinner or hold the baby while you nap? Say yes.
4. Set Boundaries With Work
It can be hard to switch off “work mode” when you’re home—especially if you’re working remotely. Start setting gentle boundaries around your availability. This could look like:
Logging off at a set time, even if the to-do list isn’t finished
Turning off notifications after work hours
Letting your employer know upfront about pumping breaks or appointments
Boundaries help protect your energy—and model healthy work-life balance for other working parents.
5. Prioritize Sleep Over Everything (Yes, Really)
We know, it’s not always possible. But even short stretches of restful sleep can help you feel more resilient. Try napping when your baby naps (even if there's laundry to do), or ask your partner to take a night shift a few times a week so you can catch up.
Sleep deprivation is a massive contributor to postpartum stress, anxiety, and depression. Prioritizing rest isn’t lazy—it’s essential.
6. Connect With Other Moms
There’s something incredibly validating about hearing another mom say, “Me too.” Find a local or online postpartum support group, join a mom-and-baby class, or follow relatable motherhood accounts that make you laugh (and cry) in solidarity.
Social connection helps reduce stress hormones and reminds you that you’re not alone in this wild season. And if you’re struggling with postpartum anxiety or depression, talking to a maternal mental health therapist can make a world of difference.
7. Celebrate the Small Wins
Some days, just getting dressed or answering one email feels like a major achievement—and it is. Don’t wait until you’re crushing goals to feel proud of yourself. Celebrate the moments when you showed up, even when it was hard.
Motherhood rewires your brain, your body, and your life. It’s okay if things feel different now. Give yourself credit for how far you’ve come—and know that finding your rhythm is a process, not a race.
Motherhood and work aren’t opposites—they can coexist. With support, boundaries, and a whole lot of grace, you can find a rhythm that works for you. And remember: you’re doing better than you think.
Want more support? I specialize in maternal mental health and help postpartum moms navigate this transition with less stress and more support. Reach out to learn how therapy can help you feel more grounded and confident in this new chapter.
with care,
Alison
About the author
Alison Hartman, LMFT is a postpartum therapist in Conroe, Texas and the surrounding area. Offering online therapy to prenatal and postpartum moms helping them find relief, hope, and balance in their lives. She has been working with moms, adolescents, and families for the past 12 years helping them to build healthy, resilient families. She specializes in pregnancy and postpartum counseling. Reach out today to learn more.
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