Returning to Work After Maternity or Parental Leave

Your leave is ending and you are counting the days with a knot in your stomach. You may worry about leaving your baby, about childcare, about whether you can still do your job well, or whether you will be treated differently. These feelings are very common, and a little planning makes the change much easier.

What is happening

The return to work is a transition of its own. You are adjusting to a new identity as a working parent, often on broken sleep, while someone else cares for your child for part of the day. Many parents feel guilt, grief at missing moments, and also relief at adult company. All of this can sit together.

In South Africa, the law gives some protection. You may not be dismissed or treated unfairly because of pregnancy or because you have had a baby. A Code of Good Practice encourages employers to give breastfeeding mothers breaks to feed or express milk during the first months. Flexible work is not an automatic right, but many employers will consider requests, especially if you suggest how the work will still be done.

Childcare is often the biggest worry. Options include family members, a nanny or domestic worker, a registered early childhood development centre or creche, or a mix. Each has costs and trade-offs. Visiting, asking questions and having a back-up plan for when your baby is sick can reduce stress in the first weeks.

Signs to notice

• Dread about the return date
• Worry about whether childcare is safe and reliable
• Feeling torn between work and home
• Exhaustion from night feeds plus the work day
• Anxiety about your job, promotion or how colleagues see you
• Low mood that started after the birth and has not lifted

30-second self-check

Answer yes or no. Go with your first honest answer.

• Do you still not have reliable childcare arranged for your return?
• Are you worried about being treated unfairly at work because you had a baby?
• Are you sleeping less than five hours most nights?
• Do you feel low or anxious most days?
• Is the cost of childcare a serious worry?
• Is there no one who can help if your baby is sick?

0-1 yes: You seem to be preparing well. Keep your plan flexible for the first few weeks.
2-3 yes: A few areas need attention. Tackle childcare and your work plan first.
4 or more yes: The return is weighing heavily. Please speak to a counsellor, and to HR about a phased return if possible.

What you can do next

• Today: Write down your return date, childcare plan, back-up plan and what you need from work.
• This week: Meet with your manager or HR before your return to discuss hours, feeding breaks and any flexibility.
• This month: Do a practice run with your childcare and your morning routine a week before your first day.
• Keep the first two weeks as light as possible: simple meals, early nights, and help at home.
• If you feel pushed out, demoted or unfairly treated, keep records and get advice. Our Work hub explains your rights.

Your tool

New Chapter Planner - a planner to map out childcare, work arrangements, routines and support so your return feels more manageable.

When to get professional help

Get help if low mood or anxiety lasts more than two weeks, if you have frightening thoughts about your baby, or if you are being treated unfairly at work. A counsellor can help with the emotional side; a labour attorney or the CCMA can help with workplace disputes.
Who can help: counsellor, psychologist, labour attorney, career coach

Getting help in South Africa

The Department of Employment and Labour (labour.gov.za) has information on leave and UIF benefits. The CCMA (ccma.org.za) handles disputes about unfair treatment or dismissal. The Cleared Mind 24-hour Careline on 0800 212 146 can arrange counselling for you or your partner. Your baby clinic can help with feeding plans for returning to work.