Navigating the fifth trimester: Your guide to health, wellness and returning to work after maternity leave

Those early days after giving birth are beginning to settle into a rhythm. Your baby is starting to smile and get into more predictable routines. And then the time comes to go back to work. Welcome to what experts call the "fifth trimester," a profound transition that deserves just as much attention and support as pregnancy itself.

You may be feeling a mix of excitement, worry and maybe even guilt about returning to work. These emotions are normal, and you’re not alone in experiencing them.

The good news? Support is out there. It’s helpful to find some compassionate guidance and practical strategies, so you can thrive—rather than simply survive—during this time.

Understanding the fifth trimester

Why the fifth? Well, while pregnancy is measured in three trimesters, your fourth trimester focuses on your baby's adjustment to the outside world. The fifth trimester, however, is more about you—the working mom. This period typically begins when mothers return to their jobs, often when babies are between three and six months old.

It may seem surprising, but nearly one quarter of employed mothers are back at work within a month after giving birth. And this comes at a time when you're still recovering physically, adjusting emotionally and navigating your new identity. Understanding that this challenge is real and valid is the first step toward managing it successfully.

Preparing your mind and body

Many new mothers describe this period as both overwhelming and exciting, filled with equal parts anticipation and apprehension.

The emotional preparation for returning to work after maternity leave is just as important as the logistical planning. Give yourself permission to feel everything—joy at returning to adult conversation, lunch with colleagues and meaningful work; sadness about time away from your baby and anxiety about balancing it all. All these feelings can coexist.

Physically, prioritize sleep whenever possible, even if that means letting household tasks slide. Consider meal prepping or asking trusted loved ones to help with dinner during your first weeks back. Your body and mind need fuel to handle this transition.

From breastfeeding plans to practical daily tips, there are a few things that will make the transition smoother.

Creating a breastfeeding plan

For mothers who are breastfeeding, working away from home requires advance planning, but it's absolutely achievable. Start preparing several weeks (or as early as possible) before your return date.

Think through the logistics

• Introduce a bottle to your baby at least two weeks before returning to work
• Check with your insurance provider about breast pump coverage
• Begin pumping once daily to build a freezer supply and get comfortable with your pump
• Practice your pumping routine to estimate how much time you'll need
• Communicate with your immediate supervisor about your plans to pump at work, so they can feel prepared to respond to any questions or logistic challenges

Workplace strategies

• Schedule pumping sessions during your typical feeding times—usually mid-morning, lunch and mid-afternoon.
• Set calendar reminders to protect this time.
• Pack your pumping bag the night before with spare breast pads, an extra shirt, water bottle, healthy snacks and cleaning supplies.
• Even download a good podcast to listen to while passing the time.

Dress for success

Choose a pumping-friendly wardrobe that makes life easier. Here are some ideas:

• Two-piece outfits with button-down shirts, wrap tops or nursing-friendly blouses allow easier access than dresses.
• Patterns and darker colors can help disguise any unexpected leaks.
• Several popular retail chains and clothing stores offer maternity sections that have stylish nursing-friendly professional wear.
• Many other brands also carry button-front styles perfect for pumping mothers.

5 practical tips for returning to work after maternity leave

Being prepared can help you feel confident about returning to work after maternity leave. Here are five practical tips for a smoother transition.

1. Choose a return day or request a flexible schedule

If possible, ease back into work.

• Consider returning on a Thursday or Friday to give yourself and your baby a shorter first week.
• Request flexible hours or work-from-home days during your initial transition period.

2. Find supportive childcare

It takes a village. And that village is there for you.

• Look for providers and caregivers who actively support breastfeeding mothers.
• Ask about storage for expressed milk, feeding schedules and whether you can nurse your baby when dropping off or picking up.
• Visit the childcare center or meet with a home caregiver multiple times before your start date to help everyone adjust.

3. Build your network

Don't try to do everything yourself—asking for help isn't weakness; it's wisdom.

• Talk openly with your partner, children or others about dividing responsibilities.
• Communicate clearly with your employer about your needs.
• Connect with other working mothers who can offer advice and encouragement.

4. Make things simpler

Small systems make busy mornings manageable.

• Lay out your work clothes for the week on Sunday evening.
• Prep breakfast and lunch items in advance.
• Create a dedicated space near your door with everything you'll need each morning and put things there the night before if possible.

5. Be kind to yourself

Your body has done something extraordinary, and it may not look or feel exactly as it did before. Give yourself grace if your pre-pregnancy clothes don't fit yet or if you're struggling with your reflection. Healing takes time. Emotionally, you might find yourself crying unexpectedly or feeling irritable—this is normal as your hormones continue adjusting, and you navigate sleep deprivation and new stressors.

Your relationships at work may shift too, and that's okay. If you need to decline happy hour invitations or leave right at 5 PM for daycare pickup, you're not being antisocial—you're being a parent. And colleagues will understand. Consider explaining your new boundaries early. Suggest coffee or lunch instead of after-work drinks. You might be surprised how many coworkers, whether parents or not, respect and appreciate clear communication.

Returning to work after maternity leave with confidence

The fifth trimester is temporary, even though it might not feel that way when you’re in it. Most mothers report that the transition takes several weeks to a few months, but it does get easier. Be patient with yourself as you find your new rhythm. It’s okay to feel proud of your professional accomplishments and still miss your baby during the workday. Both can be true.

You're not just surviving this transition—you're modeling resilience and balance for your child. And this experience is cultivating unique strengths for both your work life and your home life. Trust yourself and ask for support when you need it.

If you're experiencing persistent sadness, anxiety or thoughts of harming yourself, reach out immediately. Postpartum mood disorders affect about one in five women and are more common during major life transitions.

Many parents need support during this transition. Virtual Postpartum Care services offer convenient access to mental health support, lactation consultants and guidance from healthcare providers who understand the unique challenges of the fifth trimester.

This new chapter of your life can feel challenging, but you're not walking through it alone. Celebrate the wins and don’t be too hard on yourself when things don’t go perfectly. With preparation, support and self-compassion, you can navigate the fifth trimester successfully and emerge stronger on the other side.

Looking for support returning to work? Connect with Postpartum Care.