Finding balance in the return-to-work journey

Returning to work after having a child is often described as one of the most complex transitions in a woman’s life. For many, it brings a mix of pride, excitement, exhaustion, and guilt — often all at once. Research and insights into this experience reveal common challenges, yet this stage of life also presents an opportunity — an opportunity to pause, reflect, and intentionally create a new rhythm that works for both career and family life.

It's important to discover the emotional tools and mindset support to thrive, and not just simply survive, your return to work.

The journey into motherhood is often described as transformative — but what’s less talked about is the next transition: returning to work. For many women, this stage can feel like stepping into two full-time roles at once, each demanding energy, focus, and heart. Understanding the common pressures and experiences women face is the first step toward creating a sustainable balance between career and family life:

• The invisible load doesn’t go away.

  Returning to work doesn’t pause the countless small tasks that come with managing a household. Many women continue to carry an ongoing mental checklist — remembering school forms, coordinating childcare, planning meals, scheduling doctor’s appointments, or keeping track of extracurricular activities. Even tasks that seem minor can feel like a heavy cognitive weight when layered on top of professional responsibilities. This “invisible load” can leave women feeling perpetually on edge, as if there’s always one more thing to do, even when the workday ends.
  

• Confidence often takes a hit. Time away from work can make even the most capable women question their professional value. Returning to meetings, deadlines, and career goals can feel daunting, and self-doubt can creep in: “Have I fallen behind? Will I be taken seriously?” Yet the skills gained through motherhood — patience, problem-solving, adaptability, emotional intelligence, and resilience — are real assets in any workplace. Recognising and valuing these transferable strengths is crucial, though many women find this harder than they expect amidst the pressure to “perform” immediately upon returning.
  

• The tug-of-war of guilt is real. Feelings of guilt are common and often multilayered. Some mothers worry they are not spending enough time with their children; others feel judged for pursuing career ambitions or taking on extra responsibilities at work. This emotional tension — the sense that you are failing at one role or another — can be exhausting and persistent. Yet research and reflections from many returning-to-work mothers suggest that guilt often eases when priorities are clarified, small wins are celebrated, and realistic expectations are set.
  

• Feeling constantly stretched. Many returning-to-work mothers describe a sense of never having enough time or energy — as if they are being pulled in multiple directions at once. Between professional responsibilities, family commitments, and personal needs, it can feel like there’s little space to breathe or reflect. This constant juggling can lead to fatigue, overwhelm, and difficulty prioritising what truly matters.
  

• The pressure to “perform perfectly.” Whether at home or in the office, there can be an unspoken expectation to excel in every role. Some women feel they must demonstrate peak productivity at work while maintaining an organised, happy household. This perfectionist pressure often amplifies stress and self-criticism, making it harder to celebrate progress or small wins.

  
  

• Uncertainty about career trajectory. Many women worry about whether taking parental leave or reducing hours has impacted their career prospects. Questions like “Will I be overlooked for promotion?” or “Am I still seen as ambitious?” can create anxiety and pressure to overcompensate professionally, which in turn adds to emotional and mental load. And let's not forget the constant threat of departmental restructuring or even redundancy, adding to the feelings of overwhelm.
  

• Emotional ups and downs. The transition can also bring unpredictable emotions — relief at returning to professional identity, sadness at leaving a child, frustration with workplace logistics, or guilt about prioritising work. The emotional swings can feel disorienting, especially when combined with fatigue and high expectations.

Reflection and Connection

One of the most powerful ways to navigate these challenges is reflection within a supportive group environment. Research shows that women returning to work benefit from structured reflection, peer connection, and guided self-care practices. A group workshop provides exactly that: a safe, supportive environment to explore experiences, normalise feelings, and develop practical strategies.Taking time to step back and explore experiences alongside others facing similar transitions can bring clarity, perspective, and reassurance. A reflective group setting allows women to:

• Normalise feelings of overwhelm or guilt

• Gain practical strategies and coping tools from peers

• Identify patterns in thinking or behaviour that add unnecessary pressure

• Celebrate successes and small wins that often go unnoticed
  

The role of group hypnotherapy

Group hypnotherapy can be particularly effective in this context. Research indicates that combining reflective dialogue with group hypnotherapy can reduce stress, improve confidence, and support sustainable behavioural change — all essential for managing the dual responsibilities of career and motherhood. In this shared environment, participants often report feeling more connected, empowered, and capable of implementing small but meaningful changes.

Moving forward

Returning to work while parenting is undeniably challenging, but it’s also an opportunity to reshape expectations, strengthen resilience, and reconnect with purpose. Balance isn’t about “doing it all.” It’s about making intentional choices, letting go of unnecessary pressures, and creating a life that feels achievable, meaningful, and fulfilling. Even small shifts — a mindful pause before a meeting, a new approach to task prioritisation, or a shared insight from a peer — can have a meaningful impact on wellbeing and confidence. By embracing reflection, support, and intentional self-care, it’s possible to navigate the intertwined journeys of motherhood and career with greater ease and fulfilment. If you’re curious about how hypnotherapy could help you find balance in your return-to-work journey and you would like to join one of my Supercharged by Motherhood Dynamic Mind & Body Workshops or discuss a one-to-one session, get in touch for a free 15-minute consultation. And if you want to experience a gentle confidence-building hypnosis session in the comfort of your own home, you can download my complimentary 10-minute audio here.