Looking after your mental health when returning to work after maternity leave

Ease yourself back into work

It's tempting to throw yourself back into work, but taking it slowly is important to avoid feeling overwhelmed. "Ask your employer for a back to work plan, which might include a phased return, so you have time to adjust to the change in your role from full-time parent to employee," says Haynes.

Use your Keep in Touch (KIT) days

Ease yourself back into the working environment by using your KIT days. These let you go back to work for up to ten days during your maternity or adoption leave without it being affected.

KIT days gives you a chance to catch up with colleagues and what’s been going on so you don’t feel completely out of the loop when you return.

Be honest with your employer

Be open and up front about how you are finding it and ask for help from your employer if you are struggling. It is often useful to tell them how they can help you, for example, by changing or reducing your hours.

Talk to friends and family

Speak to peers, support groups, and friends and family - particularly if they have first-hand experience. There are also plenty of forums and networks to provide practical advice and solutions for working parents.

Charities like Working Families also offer advice around parental leave.

Request flexible working

You can ask for flexible working, such as working from home, working different hours, shift patterns, or workdays.

Your employer does not necessarily have to agree, but they do need to discuss your requirements and respond in writing within three months with their decision.

You can also ask about breastfeeding and suitable rest facilities. Employers are legally required to provide a space for parents who are breastfeeding to rest if they need to.

Although there is no legal right for your employer to provide breastfeeding breaks at work, you can still discuss this with your employer.

Lower your expectations

"Many people return to work and then consider quitting due to too high expectations of themselves," explains Haynes.

It’s mentally and physically strenuous to work and look after a child, so give yourself credit for what you manage to do. You might not be able to do as much as you did before you had a baby, but that’s understandable.

Know your rights

Knowing your rights around breastfeeding, maternity rights, childcare, and time off when a child is sick can be helpful. Citizens Advice also offers support and guidance regarding maternity rights and returning to work.