Returning to Work After Mat Leave: Nervous System Tools for Week 1
Heading back to work after maternity leave is a big transition — one that often stirs up a mix of emotions. Many inner-city Calgary parents describe feeling torn: excitement about adult connection and routine, paired with guilt, worry, or even dread about leaving their baby. Add in the practical stress of childcare drop-offs, commuting, and adjusting to workplace demands, and it’s no wonder the first week back feels overwhelming.
The good news? Your nervous system has tools to help you through this shift. Learning simple ways to regulate stress can make the first days back feel more grounded and manageable.
Here are five nervous system strategies for week one back at work.
1. Start Your Morning with Breath
Even two minutes of slow, steady breathing before the day begins can make a difference. Try inhaling for a count of four, holding for four, exhaling for six. This helps calm your body and signals safety to your nervous system. Many parents keep this ritual in the car before daycare drop-off or just before walking into the office.
2. Use Anchoring Cues Throughout the Day
Pick one or two sensory cues that bring you back into the present. This could be a calming scent (like lavender oil dabbed on your wrist), a grounding stone in your pocket, or simply feeling your feet firmly on the ground. Anchoring cues work like small resets when stress spikes.
3. Plan a Regulating Lunch Break
Instead of powering through, use your break for regulation. Go for a short walk, stretch in a quiet space, or put on a calming playlist. The nervous system recovers best in short, intentional pauses — even 10 minutes helps you return clearer and calmer.
4. Create Transition Rituals Between Work and Home
The shift from “employee mode” to “parent mode” can be jarring. Simple rituals — like a short drive in silence, changing clothes when you get home, or a 5-minute stretch — signal to your nervous system that one role is complete and another is beginning. These rituals protect your capacity to be present with your child in the evenings.
5. Practice Self-Compassion, Not Perfection
Many parents expect themselves to “do it all” flawlessly right away. Remind yourself: this is an adjustment for both you and your baby. Self-compassion activates calming pathways in the brain, helping regulate stress. A simple mantra like, “I’m doing the best I can in this moment” can make the week feel more manageable.
You’re Not Alone in This Transition
Returning to work after mat leave is one of the most common topics that comes up in individual counselling with new parents. The mix of emotions is normal, and support can make the shift easier. At Core Psychology, our team in Calgary and online across Alberta works with parents to build regulation skills, balance work and family roles, and reduce anxiety during big life changes.
Just Know
Your first week back will likely feel messy, and that’s okay. With small nervous system tools — breath, anchors, rituals, compassion — you can steady yourself and create a more balanced return. Support is available if you need it.
Ready for extra help in your transition? Book an individual counselling session today and give yourself the care you deserve.
