Heart and Health Wellness

Ep. 041 What Type A Moms Need to Know Before Going Back to Work After Maternity Leave

The Return: Working Mom Interview Series Episode 41  |  Released May 19, 2026 What Type A Moms Need to Know Before Going Back to Work After Maternity Leave A healthcare administrator and self-proclaimed Type A mom shares what nobody warns you about — the identity crisis that hits when you go back to work and realize you are not the same person you were before.  If you are a type A mom — the one who always has a plan, always gives 110%, always has something going on — this episode is going to feel like someone finally said it out loud. Jess is a healthcare administrator working within a large hospital system in Colorado, a certified spin instructor, a mental health first aid instructor, and a first time mom to her nine month old daughter Charlotte, who goes by Chucky in their house. She is someone who has always done a lot and loved it. And then she became a mom and had to completely renegotiate her relationship with herself. Jess also talks about co-sleeping, sleep training, the daycare sickness spiral, pumping at work, and the moment she realized that the softer, more present version of herself that motherhood brought out is not less than who she wasbefore. She might actually be more. This is episode two of The Return — a podcast series where real working moms share the unfiltered truth about going back to work after having a baby. If you missed episode one with Terrica, go back and start there. It is such a good one.  Chapters/Timestamps: 00:00 Introduction and Background 05:37 Jess's Journey into Healthcare and Fitness 08:32 Motherhood and Early Experiences 11:23 Navigating Postpartum Challenges 14:15 Work-Life Balance and Career Transition 18:16 The Impact of Social Media on Parenting 21:16 Coping with Sleep Deprivation 22:11 Acceptance and Adaptation in Motherhood 24:42 Co-Sleeping and Parenting Choices 29:17 Navigating the Early Days of Motherhood 36:33 Identity Shift: Embracing the New Role of Mom 43:16 Preparing for Motherhood: Insights and Advice 51:04 Finding Balance: The Journey of New Parenthood 55:29 Final thoughts, Embracing Change Resources mentioned: Follow Jess on Instagram: @_jess_con_  Work with Me: Book a free Clarity Call (not sure how much longer you can keep doing this? Start here) → drmelissawelch.com/book [https://drmelissawelch.com/book]  Join the waitlist for the C.A.L.M. Mom Workshop (2 days, live on Zoom, late summer 2026 — early access +pricing for waitlist members) → drmelissawelch.com/waitlist   Follow Heart & HealthWellness on Instagram: @heartandhealthwellness  Check out We Are Amma — beautiful jewelry and quality gifts made for just for moms. Use code MELISSA for 15% off → weareamma.com/melissa [https://weareamma.com/melissa]    The content shared in this episode is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing her professional perspective as a medical family therapist and coach, not as your personal healthcare provider. Always consult with a qualified healthcare professional regarding any medical questions or concerns. This podcast is not a substitute for professional mental health therapy or counseling. If you are experiencing postpartum depression, anxiety, or any mental health challenges, please reach out to a licensed mental health professional. This episode contains affiliate links and sponsored content. Dr. Melissa Welch may earn a commission on purchases made through the We Are Amma link using code MELISSA at no additional cost to you. Only products and brands that Dr. Welch personally uses and believes in are featured on this show.   Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter [https://uppbeat.io/t/mood-maze/trendsetter] Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp [https://share.uppbeat.io/sv0kftygrzpp]   Type A Mom, Postpartum Anxiety, Back To Work After Baby, Working Mom Identity, Return To Work After Maternity Leave, Mom Podcast, Type A Personality Mom, Postpartum Depression And Anxiety, Working Mom Struggles, Heart And Health Wellness, The Return Podcast

Ep. 040 Still on Leave and Already Dreading Goodbye: One NP’s Honest Take on Returning to Work

HEART AND HEALTH WELLNESS PODCAST The Return: Working Mom Interview Series Episode 40  |  Released May 12, 2026 Still on Leave and Already Dreading Goodbye: One NP’s Honest Take on Returning to Work A doctrine-prepared nurse practitioner shares what it really feels like to be on maternity leave with a four-month-old — knowing the clock is ticking.   Terrica is a doctorate-prepared nurse practitioner specializing in pulmonary medicine in Atlanta, Georgia.She’s a wife, a mom to a four-year-old son and a four-month-old daughter, a content creator, and a DIY crafter. She’s currently on an eight-month maternity leave — and hasn’t gone back yet. In this conversation, Terrica opens up about the guilt of knowing she has to return to work, the fear of missingmilestones, the mental load that never fully powers down, and the very real financial reality that makes going back not a question of if, but when. She also shares what got her through her son’s premature birth and NICU experience — and why she believes the message every working mom needs to hear is simply: it’s going to be okay. This is Episode 1 of The Return — a six-part interview series featuring real working moms sharing the unfiltered truth about returning to work after having a baby.   Chapters  00:00  Dr. Melissa Welch opens the series 01:44  Meet Terrica — NP, Atlanta, mom of two, content creator | Parenting dynamics + child development 01:59  Career transition + work-life balance | Her new inpatient role and why she switched 03:42  Maternity leave experience | Eight months of leave and company support 06:32  Emotional challenges of returning to work | The guilt + her son begging her not to leave 09:21  Financial realities + family dynamics | Daycare fears and missing milestones 13:31  “I have to go back to work” — financial reality after her husband’s layoff 15:14  Balancing work and family life | Biopsychosocial health — body and mind taking the hardest hit 17:29  Navigating postpartum challenges | “Mentally I am tired” — postpartum anxiety + the hamster wheel mind 22:37  Finding support + encouragement | Content creation, working out, making time for yourself 26:33  Cherishing family connections | Fear of being rusty + returning to clinical skills 28:21  Advice for new working moms | “It’s going to be okay” — what her son’s NICU experience taught her Follow Terrica on Instagram: @lifewithterrica [https://www.instagram.com/lifewithterrica]   Book a free Clarity Call (not sure how much longer you can keep doing this? Start here) → drmelissawelch.com/book [https://drmelissawelch.com/book] Join the waitlist for the C.A.L.M. Mom Workshop (2 days, live on Zoom, late summer 2026 — early access + pricing for waitlist members) → drmelissawelch.com/waitlist We Are Amma — jewelry and gifts made for moms. Use codeMELISSA for 15% off → weareamma.com/melissa [https://weareamma.com/melissa]   The content shared in this episode is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing her professional perspective as a medical family therapist and coach, not as your personal healthcare provider. Always consult with a qualified healthcare professional regarding any medical questions or concerns. This podcast is not a substitute for professional mental health therapy or counseling. If you are experiencing postpartum depression, anxiety, or any mental health challenges, please reach out to a licensed mental health professional. This episode contains affiliate links and sponsored content. Dr. Melissa Welch may earn a commission on purchases made through the We Are Amma link using code MELISSA at no additional cost to you. Only products and brands that Dr. Welch personally uses and believes in are featured on this show.   Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter [https://uppbeat.io/t/mood-maze/trendsetter] Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp [https://share.uppbeat.io/sv0kftygrzpp]

Ep. 039 EFT Tapping for Mom Guilt: When You Feel Like You’re Missing Too Much

Heart & Health Wellness Episode 39 released 4/21/26 Episode Title: EFT Tapping for Mom Guilt: When You Feel Like You’re Missing Too Much Keywords mom guilt, EFT tapping, self-care, mental wellness, parenting, stress relief, emotional health Summary Mom guilt is something almost every mother experiences—but it doesn’t have to take over your thoughts or define your reality. In this episode, Dr. Melissa Welch shares a real-life moment of navigating mom guilt after missing part of her evening routine with her son due to work and personal commitments. Instead of letting those thoughts spiral,she walks through how she noticed, reframed, and regulated them in the moment. She then introduces EFT (Emotional Freedom Technique) tapping as a practical, evidence-supported tool to help process and release the emotional weight of guilt when it feels harder to manage on your own. You’ll be guided through a full tapping exercise designed specifically for working moms who feel like they’re constantly being pulled in multiple directions. This episode is both validating and actionable—reminding you that while negative thoughts will come, you don’t have to let them stay. Takeaways - Mom guilt is normal but doesn't have to control you - EFT tapping can quickly reduce emotional intensity - Reframing thoughts helps shift perspective and reduce guilt - Self-care is essential for effective parenting - Practical steps to handle mom guilt in real time Chapters 00:00 Understanding Mom Guilt 07:25 EFT Tapping as a Tool 13:26 Guided EFT Tapping Exercise 19:37 Reflective Questions for Moms 22:00 Support and Resources for Moms Support for Working Moms If you are a working mom struggling with guilt, confusion, or doubt, book a call with me and let’s talk about how you can become clear, confident, calm, and guilt free. Book a free clarity call: https://drmelissawelch.com/book [https://drmelissawelch.com/book] Check out Heart & Health Wellness Resources mentionedon the show: We Are AMMA: Shop the cocoon and the New Mama Bundleor any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA [https://www.weareamma.com/MELISSA].Use code “MELISSA” for 15% off your entire order! Music for intro and outro: Music from #Uppbeat https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp [https://share.uppbeat.io/sv0kftygrzpp] Use Canva [https://www.canva.com/join/hzw-hnw-dgn] for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn [https://www.canva.com/join/hzw-hnw-dgn]. Affiliate Disclosure: Some links in this episode maybe affiliate links, which means I may earn a small commission if you make a purchase—at no extra cost to you. I only share products I truly love and believe in. Thank you for supporting the show!

Ep. 038 EFT Tapping for Pet Loss: Releasing Guilt and Grief After Saying Goodbye

Heart & Health Wellness Episode 38 released 4/10/26 Episode Title: EFT Tapping for Pet Loss: ReleasingGuilt and Grief After Saying Goodbye Keywords EFT tapping, pet loss grief, grief after euthanasia, copingwith pet loss, emotional healing, grief and guilt, tapping for anxiety, nervoussystem regulation, processing grief, emotional support tools Summary If you’ve recently lost a pet or had to make theheartbreaking decision to say goodbye, this episode is for you. In this deeply personal episode, Dr. Melissa Welch sharesher experience of losing her beloved cat and walks you through a guided EFT(Emotional Freedom Technique) tapping practice designed to help process grief,release guilt, and find compassion for yourself during this difficult time. While your mind may understand that you made the rightdecision, your body and emotions may still feel heavy, uncertain, oroverwhelmed. This guided tapping session helps your nervous system process whatyour heart is still holding. In this episode, you’ll experience: Whether you are currently grieving or supporting someone whois, this episode offers a safe, structured way to sit with your emotionswithout avoiding them—and begin to move toward healing. Takeaways - Grief after losing a pet is deeply valid and oftenincludes both emotional pain and lingering doubt—even when you logically knowyou made the right decision. - EFT tapping is a powerful tool that helps your nervoussystem process emotions your mind already understands. - You don’t have to avoid grief to cope with it—there arehealthy ways to feel and process emotions safely. - Doubt after euthanasia is common and often reflects loveand responsibility, not failure or wrongdoing. - Naming your emotions and physically engaging your body(through tapping, breath, and awareness) can reduce emotional intensity. - Grief is not linear—it comes in waves and does not followa fixed timeline or set of stages. - Healing doesn’t mean the grief disappears—it means you canhold the love and the loss at the same time. Chapters 00:00Navigating Pet Loss and Grief 03:02Understanding EFT Tapping for Grief 06:43Guided EFT Tapping Practice 11:36Processing Doubt and Grief 16:02Finding Comfort in Grief and Love Support for High Achieving Moms Transitioning to Workafter Maternity Leave If you are a mom returning to yourcareer and struggling with guilt, confusion, or doubt after maternity leave,send me a DM on Instagram and let’s talk about how you can become clear,confident, calm, and guilt free. Or watch the free masterclass:drmelissawelch.com/training   Check out Heart & Health Wellness Resources mentionedon the show: We Are AMMA: Shop the cocoon and the New Mama Bundleor any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA [https://www.weareamma.com/MELISSA].Use code “MELISSA” for 15% off your entire order! 5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset Music for intro and outro: Music from #Uppbeat https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp [https://share.uppbeat.io/sv0kftygrzpp] Use Canva [https://www.canva.com/join/hzw-hnw-dgn]for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn [https://www.canva.com/join/hzw-hnw-dgn]. Affiliate Disclosure: Some links in this episode maybe affiliate links, which means I may earn a small commission if you make apurchase—at no extra cost to you. I only share products I truly love andbelieve in. Thank you for supporting the show!

Ep. 037 How to Have Hard Conversations Without Ruining the Relationship

Heart & Health Wellness Episode 37 released 4/2/26 Episode Title: Without Ruining the Relationship Keywords communication, working moms, difficult conversations, relationship, assertiveness, message crafting, workplace, family, emotional intelligence Summary In this episode, Dr. Melissa Welch breaks down why hard conversations feel so overwhelming—and how to approach them with clarity, confidence, and intention. Instead of avoiding what needs to be said or overexplaining in the moment, she introduces a simple, practical framework to help you communicate your needs in a way that protects both the relationship and the outcome. You’ll learn how to choose the right communication format, set up the conversation effectively, and deliver your message without backpedaling or shutting down. Through real-life examples—from workplace boundaries to parenting dynamics and relationships—this episode gives you theexact language and structure to finally have the conversations you’ve been avoiding. Book a 30-minute coaching call to address your difficult conversation. Book here: https://tr.ee/coachwelch Takeaways - Most people don’t struggle with what to say—they struggle with how to say it in a way that feels safe and effective. - The medium matters: choosing between in-person, phone, email, or text can make or break how your message is received. - Before speaking, ask: “What does this conversation need to protect?” (relationship, energy, professionalism, or dignity). -  Use the 3-part framework for any hard conversation: → Set it up (context, intention, timing) → Say it (clear, concise, relationship-focused) → Land it (specific ask + stop talking) -  Lead with therelationship, not the complaint—this reduces defensiveness and increases the chance your message will actually land. -  Overexplaining, apologizing, or backpedaling weakens your message—clarity and brevity buildconfidence and respect. -  The goal isn’t to control the outcome—it’s to communicate clearly and allow space for a realresponse. Chapters 00:00 Introduction to Difficult Conversations 01:06 Choosing the Right Medium for Conversations 16:28 Framework for Effective Communication 20:53 Setting the Stage for Important Conversations 23:04 Leading with Relationship, Not Complaint 27:04 The Art of Clear Communication 28:59 Navigating Difficult Conversations with Confidence 39:03 Real-Life Scenarios: Applying the Framework 49:41 Bringing It All Together: Your Action Plan Support for High Achieving Moms Transitioning to Work after Maternity Leave If you are a mom returning to your career and struggling with guilt, confusion, or doubt after maternity leave, send me a DM on Instagram and let’s talk about how you can become clear, confident, calm, and guilt free. Or watch the free masterclass: drmelissawelch.com/training Check out Heart & Health Wellness Resources mentionedon the show: We Are AMMA: Shop the cocoon and the New Mama Bundleor any of the other wonderful gifts and mama essentials from We Are AMMA here: https://www.weareamma.com/MELISSA [https://www.weareamma.com/MELISSA].Use code “MELISSA” for 15% off your entire order! 5-day Whole-Person Wellness Reset: https://tr.ee/5dayreset Music for intro and outro: Music from #Uppbeat https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators and enjoy using their musicand sound effects here: https://share.uppbeat.io/sv0kftygrzpp [https://share.uppbeat.io/sv0kftygrzpp] Use Canva [https://www.canva.com/join/hzw-hnw-dgn]for editing the most beautiful projects: https://www.canva.com/join/hzw-hnw-dgn [https://www.canva.com/join/hzw-hnw-dgn]. Affiliate Disclosure: Some links in this episode maybe affiliate links, which means I may earn a small commission if you make apurchase—at no extra cost to you. I only share products I truly love andbelieve in. Thank you for supporting the show!