Avoiding Burnout on Maternity Leave: The 3 S’s That Make All the Difference (and the One That Holds It All Together)

When you’re preparing for a baby, it’s so easy to get caught up in all the "stuff." The registry, the gear, the tiny clothes that make your heart melt.

But here’s what most expecting moms aren’t told:

Maternity leave isn’t just a pause from work.

It’s a full-blown life transition that requires a whole new level of support — not just for the baby, but for you.

Sure, the first few weeks are often cushioned with help, frozen meals, and visitors. But what happens around weeks 6-8 weeks when your baby’s waking up more, your partner’s back at work, your energy’s tanking, and people assume you’ve got it all figured out?

That’s usually when burnout creeps in.

And that’s why I say you can’t “wing it” through maternity leave and expect to feel okay.

You need some structure for the fluidity that comes with this season. You need more support than you're accustomed to. And most of all, you need a plan that allows you to rest and give your body the time for deep healing that it deserves, all while loving and bonding with your brand new baby.

When I had my first baby, I quickly realized how much of the focus during pregnancy is on the baby and how little support is set up for you as the mom. Over the years of supporting other women through this transition, I’ve created a simple but powerful framework for mastering maternity leave that helps you avoid burnout, feel more grounded, and actually enjoy this once-in-a-lifetime season. Today, I’m going to share that framework with you.

Let's talk about what I call the 3 S’s:

SELF-CARE: THE FOUNDATION

Before we get into the other S’s, let me say this clearly:

Self-care is not a luxury. It’s the thread that weaves through everything that follows.

When you’re constantly looking after a tiny human, it’s so easy to forget about yourself. But the truth is, moms will still find a way to pour from an empty cup. This is a ticket to burnout and exhaustion that doesn't do anyone good in the long run.

Self-care in this season doesn’t look like spa days. It looks like small, intentional moments of refilling— so you can keep showing up, not from depletion, but from a place of strength.

Self-care is:

• Eating warm, nourishing food

• Taking that 15-minute nap instead of folding laundry

• Letting someone help you without guilt

• Saying no to visitors when you need space

• Asking, what do I need right now?

This isn’t something extra to tack on — it’s what makes the rest of your support systems actually work.

Now let’s dive into the rest of the 3S's I've shared with hundreds of women—through coaching, e-guides, and corporate webinars—that has been key to helping them feel truly prepared for maternity leave.

1. SUPPLIES

This is all about removing friction from your daily life. The more prepared you are with the essentials that keep you running, the less mental load you’re carrying.

Make sure you have:

• Access to warm, home-cooked meals. (Some freezer meals are okay in a pinch) but fresh warm food nourishes your body

• Comfortable postpartum clothes you feel good in

• Diapering, feeding, and comfort stations set up in multiple spots

• Backups of your most-used items (because yes, you’ll misplace things)

It’s not just about having baby stuff — it’s about making your daily flow easier so that every little task doesn’t feel like a mountain.

2. SUPPORT

One of the biggest shifts in matrescence (the transition into motherhood) is realizing that you were never meant to do this alone. And yet, many moms find themselves isolated or trying to prove they can handle it all.

Let’s shift that.

Support looks like:

• Someone bringing you a hot meal when you’re touched out

• A friend or doula holding your baby so you can shower or nap

• Knowing who you can text when you’re having a rough day

• Having your partner on the same page — not just helping with baby, but helping with you

This is the emotional, practical, and spiritual scaffolding that holds you up when you’re exhausted, overwhelmed, or just need someone to see you.

3. SKILLS

Here’s what no one really tells you:

Maternity leave is not a one-time adjustment. You’re constantly evolving — and so is your baby.

That’s why it’s so important to develop the skills that help you navigate these changes with flexibility and confidence. These include:

• Knowing how to ask for what you need (and receive it)

• Preparing for breastfeeding and newborn care (even though you'll learn more as you go)

• Communicating clearly with your partner or support team

• Recalibrating every 2–3 months (what worked last month might not work now)

You don’t need to be perfect. You just need to be equipped with the tools to move through each new phase with curiosity and compassion for yourself. Preparing in advance creates space for learning and navigating hiccups because there will inevitably be some!

REMEMBER

You can have all the cute swaddles and the perfect nursery…

But if you’re running on empty, none of it will matter.

Your healing, your rest, your emotional safety are just as important as your baby’s needs.

So let this be your permission to shift the focus back to you — and to build systems that support you through this huge transition. And know that you’re allowed to revisit and revise your setup every time you hit a new season.

Still want a little more guidance to build a maternity leave plan that actually works for you? There’s no one-size-fits-all solution and that’s why I work with expecting moms to build a plan together and teach you exactly how to master your maternity leave.

If you’re a mom or an employer looking to provide real support during maternity leave, visit masalamommy.com for more details or feel free to send me a message!

Anisha Pandya Patel, Founder of MasalaMommy

Anisha is pregnancy and postpartum coach, corporate well-being consultant, author of Expecting: A Pregnancy Journal, and founder of MasalaMommy. She helps ambitious women navigate early motherhood with confidence, care, and connection—blending holistic wisdom with real-life experience. Through coaching, content, and consulting, she supports both individuals and organizations in creating healthier transitions for working parents. When she’s not working, she’s raising three boys and embracing the beautiful, messy balance of parenting and purpose.

Let's Connect