If you’re a working mom who’s taken time off, the prospect of returning to work after burnout can feel daunting, if not downright terrifying. One of the key features of the burnout recovery process is that it takes so much longer than hoped to recover completely. The average burnout recovery takes 1-3 years. But, if you have taken sick leave then the average time off in burnout is 3.5 months. Therefore, it is critically important to appreciate that if you have taken sick leave, you will be returning to work long before you are fully recovered.
What this means in practice is that you must make changes at work to prevent your burnout from getting worse again. You’re going to be going back to work at a potentially vulnerable period of your recovery.
The idea of re-entering the workforce might very well make you want to crawl back under the duvet (and who could blame you!). But don’t panic! Returning to work after burnout is possible. Returning to work and staying well is also possible. Yes, it’s challenging, but with the right plan and support system, you can re-enter the workplace in a way that is sustainable, healthy, and balanced. In this post, you’ll explore some of the core challenges that moms face when returning to work after burnout. Most importantly, you’ll also read some actionable advice to help you transition back into your career without losing the hard-earned peace you’ve found.
The Core Challenges of Returning to Work After Burnout for working moms- and how to overcome them
Burnout isn’t just about being tired—it’s about feeling completely depleted, mentally, emotionally, and physically. If you’re a working mom who’s taken time off to recover, returning to the office (or your work-from-home desk) can feel like trying to climb Everest in flip-flops. But, fear not, you can navigate this transition successfully!
Let’s dive into the 10 biggest challenges you’ll face when going back to work after burnout and, most importantly, how to tackle them with compassion, practicality… and maybe a touch of humor.
Challenge #1: Fear of Relapsing into Burnout
The number one fear when returning to work after burnout? Ending up right back where you started—overwhelmed, exhausted, and heading toward burnout 2.0.
The solution: set firm boundaries on returning to work after burnout
Don’t fall into the same habits that led to burnout. Be clear about your limits from the outset.
Actionable tip: Practice saying “no.” You don’t have to be available for every meeting or project. Block off time in your schedule for “deep work” or self-care breaks—and treat these as non-negotiable.
Bonus tip: If you want to return to work and avoid relapse then you must tackle the root cause of the burnout in the first place. There are 6 work factors that cause burnout- read more about them in part one here, and part two here. Take some time to identify which ones have affected you, and take steps to reduce their impact using the exercises and advice provided.
Challenge #2: Feeling Guilt for Taking Time Off
Working moms are notorious for feeling guilty, and when you add time off for burnout, it really does feel like you’ve failed, or -worse- let others down.
The solution: embrace the power of self compassion
Guilt isn’t your friend here. You took time off to heal, and that was the best thing you could do for everyone—including your family and colleagues.
Actionable tip: When the guilt creeps in, remind yourself that burnout is the result of prolonged stress at work. In fact, it is considered to be the body’s normal response to long term stress. It isn’t even officially recognised as a medical or mental health problem! It is therefore not a weakness. Repeat the mantra: “I am not a robot. I deserve rest, recovery, and wellbeing.”
Challenge #3: Worry About What Colleagues Will Think
You’re concerned that coworkers might see you differently or doubt your abilities now that you’ve taken time off for burnout. You might even feel that you owe them an explanation about why you’ve been off.
The solution: decide how much you’re willing to share before you return to work, and own your decision
You don’t have to share anything with your colleagues if you don’t feel comfortable to. But, you’ll need to be prepared in case of any questions. If you decide not to talk about the reasons for your sick leave, this is absolutely fine. Ensure that you have a one-line statement prepared to use when you’re asked.
If you decide that you are happy to share why you’ve been off, then be proud of the fact that you took proactive steps to prioritize your mental health. Remember, there’s no need to over explain yourself.
Actionable tip: Prepare a simple statement to address it: “I took some time to recharge, and now I’m ready to give my best to the work that matters most.”
Challenge #4: Reduced Energy Levels
Burnout recovery doesn’t end when you clock back in. Your energy reserves might still be low, and you can’t just jump back in at full throttle. Remember that you’re still only months into a recovery that will take years to be complete.
The solution: manage your expectations about your productivity and performance on returning to work after burnout
Rome wasn’t built in a day, and neither was your career. Ease back into your work routine and be realistic about what you can handle. This can be very challenging for the personality types that tend to burn out!
Actionable tip: Organize your tasks using the “energy ladder”—tackle the high-energy tasks when you’re feeling freshest and save lower-energy work for the afternoon when you’re naturally more drained.
Challenge #5: The Fear of Overwhelm
The thought of juggling work, kids, and home life all over again might feel overwhelming. Your to-do list may look more like a novel than a checklist.
The Solution: learn to delegate
You don’t have to do everything yourself. Delegate tasks both at work and at home.
Actionable tip: Make a list of all the tasks you can delegate—whether that’s having a coworker take on some projects or getting help at home. Then actually delegate them! This isn’t failure; it’s smart time management.
Challenge #6: Unrealistic Expectations
You might have grand ideas about returning to work and immediately being the powerhouse you were before. But burnout changes things, and that’s okay.
The solution: learn to pace yourself
Recognize that you are not the same person who left, and that’s actually a good thing. You’re coming back with new perspectives and priorities. Don’t take on too much too soon- build up gradually. Think of it like you’re returning to the gym after time out for a physical injury. If you broke your ankle 6 weeks ago, you’re not going to run a marathon the first time you step foot on a treadmill! You’re going to be cautious and build up your strength and stamina over time. You must take the same approach with return to work after burnout.
Actionable tip: Break your goals into bite-sized, manageable pieces. Celebrate small wins—whether it’s finishing a report or just getting through a meeting without feeling frazzled.
Challenge #7: Workplace Dynamics Have Changed
Maybe there’s been a restructure, or your team dynamics have shifted while you were away. Walking into a changed work environment can feel disorienting.
The solution: communicate and reconnect
If you can, catching up with your boss before you return to talk about any changes that have happened in your absence is a great place to start. On return, take time to get caught up on any changes and reconnect with colleagues. It’s okay to admit you’re feeling a little out of the loop.
Actionable tip: Schedule one-on-one coffee chats or video calls with key team members. Ask them to bring you up to speed on what’s changed, and let them know you’re excited to collaborate again.
Challenge #8: Struggling to Maintain Work-Life Balance on return to work after burnout
It is essential that you avoid bringing work home with you after burnout- you don’t want to end up in a cycle of overwork and increasing stress like before, and run the risk of another episode of burnout.
The solution: create non-negotiable work-life boundaries
Work can wait. Your mental health and family cannot. Stick to your working hours and carve out personal time that’s sacred.
Actionable tip: Set “no work” zones. This might be no checking emails after 6 p.m. or not working on weekends unless absolutely necessary. Communicate these boundaries to your team (and yourself!) early and often.
Challenge #9: Worry About Competence
It’s normal to worry if you’ve “still got it” after time away. You might fear that your skills are rusty or that you won’t be able to keep up with the fast pace.
The solution: focus on what you can control
You’re still the capable, talented person you were before burnout. Trust your abilities, and remember that learning curves are normal.
Actionable tip: Before you return, brush up on key skills or take a refresher course in your field to boost your confidence. This proactive step will make you feel more in control and prepared. Alternatively, do the circle of control exercise as outlined in this article.
Challenge #10: Feeling Isolated or Unsupported
Coming back to work after such a personal struggle can feel isolating, especially if you’re not sure how to talk about it.
The solution: build your support network
You don’t have to go through this alone. Whether it’s a mentor at work, a fellow working mom, or a coach, surround yourself with people who “get it.” The research on burnout is very clear: supportive relationships are one of the key predictors of a successful burnout recovery. Therefore, building your support network is essential.
Actionable tip: Join a working mom or wellness group at work, or create one if it doesn’t exist! Being around others who share your challenges makes a world of difference. Keep open lines of communication with your manager and advocate for yourself when needed.
Final Thoughts about returning to work after burnout
Returning to work after burnout isn’t just about going back to your job. Rather, it’s about re-entering the workforce on your terms, with healthier boundaries, better priorities, and renewed strength. You’ve already done a huge amount of hard work in both recognizing, and starting the healing process from burnout. You must return with improved coping strategies for your stress, new boundaries, and a clearer understanding of your needs. With a thoughtful approach and a focus on your well-being, you can return to work, reclaim your energy, and build a sustainable career that works for you.
Take it one step at a time, and remember: progress is progress, no matter how slow it seems (or, indeed if it feels that you are taking steps back). Thanks to your burnout, you now know better than ever how to take care of yourself going forward.
If you’d like to hear more about my own thoughts about returning to work after burnout, then please do listen to this podcast where I talk to Dr Katya Miles about exactly this!
In this episode, we cover:
Why you need time off work with burnout
What things you need to do to prepare to return to work after burnout
Who you need to help you to return to work well
What changes and/or reasonable adjustments might be helpful for your return, both in the short term and in the long term
What a realistic return to work looks and feels like.
Whilst both Katya and I are both doctors, today’s episode is for anyone who is returning to work after burnout and a period of sick leave.