Dr. Sterling here, to talk about something that can feel daunting for many new parents: returning to work after paternity or maternity leave. But fear not, because I’ve got your back. In this video, I’m sharing six strategies to help make this transition a little smoother.

1. Embrace the Transition: First things first, it’s important to recognize that going back to work is a transition—and transitions can be messy. You don’t need to have everything figured out beforehand. It’s okay to feel uncertain, anxious, or afraid. Instead of trying to control every detail, allow yourself to sit with these emotions and remind yourself that you’re capable of navigating this change, just like you’ve navigated challenges before.

2. Stay Present: As the end of your leave approaches, it’s easy to get caught up in future worries and what-ifs. Try to stay grounded in the present moment and resist the urge to constantly rehearse the future. Remember, you only need to focus on getting through that first day back at work. Take it one step at a time.

3. Take it Day by Day: Speaking of that first day, don’t put too much pressure on yourself to have everything figured out long-term. Instead, focus on getting through each day as it comes. The first day back may feel overwhelming, but remind yourself that it’s just one step in the journey.

4. Embrace Both Emotions: It’s normal to feel conflicted about returning to work. You might feel sad about leaving your little one, but also excited to reconnect with coworkers or engage in activities you enjoy. Remember, it’s possible to hold both of these emotions at the same time. Don’t judge yourself for feeling a mix of emotions—it’s all part of the experience.

5. Prepare for Pumping (if needed): If you plan to pump breastmilk upon returning to work, know that the logistics might not be crystal clear right away. That’s okay. Embrace the uncertainty and trust that you’ll figure it out as you go. To make things easier, check out all our Sterling Parents pumping resources—they cover everything you need to know to make pumping at work a breeze.

6. Practice Mindfulness: Finally, consider incorporating mindfulness into your routine. Mindfulness can help you stay present and make the most of the time you have with your little one, even when you’re physically apart. Check out the resources available in the Sterling Parents community, including lessons on mindfulness and a dedicated mindfulness program to support you through this transition.

Remember, you’re not alone in this journey. Reach out to fellow Sterling Parents for support, share your experiences, and lean on each other for guidance. Together, we can navigate the challenges of returning to work and support each other every step of the way. You’ve got this!