Ep. 047 Why Back to School is Harder Than Anyone Warned You It Would Be – And What to Do About It.

Ep. 047 Why Back to School is Harder Than Anyone Warned You It Would Be – And What to Do About It.

HEART AND HEALTH WELLNESS PODCAST Episode 47 | Released July 21, 2026   Why Back to School is Harder Than Anyone Warned You It Would Be – And What to Do About It.   You were probably told it getseasier once they start school. Like the hard part was the baby and toddleryears and once they hit kindergarten you would finally catch your breath. And then they started school. Andit did not get easier. It just got different. And in some ways harder. Andnobody warned you about that part. This episode is for the workingmom who is about to head into back to school season and needs someone to tellher what is actually coming and how to handle it. Especially if you are inhealthcare, education, or another helping profession where back to school isnot just your child's transition — it is yours too. Dr. Melissa Welch walks throughwhy this season is one of the most emotionally loaded times of the year forworking moms, what the research actually says about why it does not get easierat kindergarten like everyone promised, and five strategies you can use rightnow before September hits.   Five Strategies For This Season One: Lower the finish line. Thereis no season where it all clicks into place. Redefine what good enough lookslike for this fall specifically. Not for the next ten years. Just forSeptember. Two: Name the mental load outloud. Not I am overwhelmed. Specific and concrete. This week I am managingthese things and I need help with these specific things. Naming it changes whatis possible. Three: Build one morning anchor. Aritual that signals to your nervous system that the transition is happening andit is okay. A song. A phrase at the door. A few minutes alone in the car. Sameevery day. Four: Give yourself permission tofeel the resentment. Resentment tells you something is out of balance and aneed is not being met. Get curious about what it is pointing to instead ofpushing it down and piling guilt on top of it. Five: Ask for help before you hitthe wall. Not after. Not when you are in tears on a Tuesday morning in October.Now. Before the season starts. While you still have enough capacity to bethoughtful about what you actually need.   Links & Resources Book a free Clarity Callwith Dr. Melissa — 45 minutes, just you and her, completely focused on yourspecific situation: drmelissawelch.com/book Follow Heart & Health Wellnesson Instagram and Threads: @heartandhealthwellness We Are Amma (mentioned in this episode): weareamma.com/melissa | usecode MELISSA for 15% off   Sources Referenced Center for American Progress —misaligned school and work schedules research Greenberg and Ladge, MaternalOptimism: Forging Positive Paths Through Work and Motherhood Forbes — 20Expert-Backed Back-To-School Strategies For Working Moms   Medical Disclaimer The content shared in this episodeis for informational and educational purposes only and does not constitutemedical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing herprofessional perspective as a medical family therapist and coach, not as yourpersonal healthcare provider. Always consult with a qualified healthcareprofessional regarding any medical questions or concerns.   Mental Health Disclaimer This podcast is not a substitutefor professional mental health therapy or counseling. If you are experiencingpostpartum depression, anxiety, or any mental health challenges, please reachout to a licensed mental health professional.   Affiliate Disclosure This episode contains affiliatelinks and sponsored content. Dr. Melissa Welch may earn a commission onpurchases made through the We Are Amma link using code MELISSA at no additionalcost to you. Only products and brands that Dr. Welch personally uses andbelieves in are featured on this show.   Music Credit 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. 046 Why Working Moms Feel Guilty No Matter What They Do — And the Four-Step Method That Actually Helps

HEART AND HEALTH WELLNESS PODCAST Episode 46 | Released July 14, 2026  Why Working Moms Feel Guilty No Matter What They Do — And the Four-Step Method That Actually Helps  If you just finished The Return series and something in those six conversations felt uncomfortably familiar — if you found yourself listening to Terrica, Shauntia, Jordan, or any of thewomen and thinking yes, that is exactly me — this episode is for you. Every single woman in that series was smart, capable, and deeply committed to both her career and her child. Andevery single one of them was carrying guilt that had absolutely nothing to do with anything she actually did wrong. If you have ever typed "why do working moms feel so guilty" into Google at eleven o'clock at night when you should be sleeping, you are not alone. That guilt has a name. There isa reason for it. And there are real, practical strategies you can use to do something about it. In this episode Dr. Melissa Welch walks through the C.A.L.M. Method — the four-step framework she uses with everywoman she coaches — and shows exactly how it addresses the biggest pain points working moms in healthcare, education, and other helping professions face over and over again.   Key Takeaways Working mom guilt is a values collision happening in real time in your body, not a sign that you are doing something wrong. Depleted mom syndrome is real. It is the kind of bone deep exhaustion that comes from giving everything to everyone and leaving nothing for yourself. Sleep does not fix it. A framework does. Secure attachment comes from quality time, not quantity of time. You being present and regulated and engaged during the hours you do have together matters far more than the number of hours on a clock. For moms of faith: the guilt you feel is not God telling you that you are failing. Proverbs 31 describes a woman who provides for her household, runs businesses, oversees her team, and takes care of her family. She is not choosing between her work and her faith. Neither do you have to. You already know how to extend grace. You do it every single day in your career. The goal is to turn it back on yourself.   Links & Resources Book a free Clarity Call with Dr. Melissa Welch drmelissawelch.com/book Follow Heart & Health Wellness on Instagram, TikTok, Facebook and Threads: @heartandhealthwellness We Are Amma (mentioned in this episode): weareamma.com/melissa | use code MELISSA for 15% off   Medical Disclaimer 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.   Mental Health Disclaimer 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.   Affiliate Disclosure 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 Credit 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]   Working Mom Guilt, Why Do WorkingMoms Feel Guilty, Depleted Mom Syndrome, What Do Working Moms Struggle With,Working Mom Mental Health, C.A.L.M. Method, Working Mom Coach, What Does GodSay About Working Moms, Working Moms in Healthcare, Working Moms in Education,Heart and Health Wellness Podcast

Ep. 045 What a Single Mom Special Ed Teacher Wants You to Know About Going Back to Work after Maternity Leave

This is episode six of The Return, and it might be my favorite conversation in the whole series. Shauntia is a special education teacher who has spent the last six years working with K through 12 students, and for the past several months she has been doing it entirely virtually, logging into classrooms across the country from her home.She went to a fine arts school and majored in drama. She has a sister twenty years younger than her. She is full of surprises, and they kept coming throughout this conversation. But what surprised me the most was something she did not share right away. About a third of the way into our conversation, it came out naturally that Shauntia is a single mom, co-parenting with her daughter's father. And once she said it, everything she had already told me took on a completely different weight. She went back to work eight weeks after having Drew. She took a pay cut to gain the flexibility of working virtually, knowing she could not rely on anyone else to pick up the slack if she did not provide for her daughter herself. In thisconversation she talks about what it means to retrain your mind when motherhood does not look like what you imagined. She talks about leaning on faith and a deeply loyal friend group who let her feel her grief without letting her staythere. And she shares the advice she has for every working mom and every single mom trying to figure out how to do this without losing herself in the process. She also wrote a book about her experience called Held by Grace, written while she was pregnant, and she shares more about it at the end of this episode. This conversation is honest, warm, and is going to mean so much to every mom listening, but especially to the single moms out there who do not always see their experience reflected in conversations like this one. This is the sixth and current final episode of The Return, a series within Heart and Health Wellness where real working moms share the unfiltered truth about going back to work after having a baby. Resources and links mentioned: Virtual teaching platform Shauntia mentioned — great for certified teachers looking for flexibility: https://www.elevatek12.com/online-teaching-jobs/ [https://www.elevatek12.com/online-teaching-jobs/] Shauntia's book, Held by Grace (book and workbook): https://a.co/d/04KiGD1u [https://a.co/d/04KiGD1u] Follow Shauntia on Instagram and Threads: @heyits_wonshay Follow Shauntia on TikTok: @tia_talks_ Follow Shauntia on Facebook: Shauntia Dyson  If this episode resonated with you: Share it with a working mom or single momin your life who needs to hear it today. And if you have a story to tell, come find me on Threads or Instagram. The Return is still accepting guests and your story deserves to be heard.   Book a free Clarity Call → drmelissawelch.com/book [https://drmelissawelch.com/book] Follow Heart & Health Wellness on Instagram: @heartandhealthwellness  We Are Amma — beautiful jewelry and quality gifts madefor 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 constitutemedical 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. 044 What a PICU Nurse Learned About Letting Go After 18 Months of Infertility, Becoming a Mom, and Going Back to Work

HEART AND HEALTH WELLNESS PODCAST The Return: Working Mom Interview Series Episode 44 | Released June 23, 2026 About This EpisodeThis one really got me in the feels. I want to be honest with you about that before you press play. Jiana is a pediatric ICU nurse who works the weekender position at a level one hospital in Cleveland — two overnight shifts every weekend so she can be home with her daughter all week long. Her almost one year old just got her first pair of glasses and somehow that detail alone will tell you everything you need to know about who Jiana is as a mom. But to get here she walked through 18 months of infertility while caring for the sickest children imaginable. A traumatic birth. Postpartum depression and anxiety. Couples therapy. A complete restructuring of her work schedule. And the quiet ongoing reality that when she is ready for another baby, she will have to go back to full time for six months first just to qualify for maternity leave again. In this conversation Jiana talks about what it felt like to try to get pregnant while watching what she watches at work every day. She opens up about postpartum anxiety, why therapy was non-negotiable from the very first weeks, and the creative scheduling decisions she and her husband made to maximize time at home without sacrificing income. And she shares what life actually looks like now, almost a year out, including their first date night since October. Jiana held nothing back. What came out the other side is one of the most grounded and quietly hopeful conversations in this entire series. This is episode five of The Return, a podcast series within Heart and Health Wellness where real working moms share the unfiltered truth about going back to work after having a baby. New here? Go back and start with Terrica from episodeone. *******Follow Jiana on Instagram: @juniekpeppo Book a free Clarity Call → drmelissawelch.com/book [https://drmelissawelch.com/book] Follow Heart & Health Wellness on Instagram: @heartandhealthwellness   We Are Amma — beautiful jewelry and quality gifts madefor just for moms. Use code MELISSA for 15% off → weareamma.com/melissa [https://weareamma.com/melissa]   If this episode resonated with you:Share it with a working mom who needs to hear it today. And if you have a story to tell, come find me on Threads or Instagram at Heart and Health Wellness. The Return is still accepting guests and your story deserves to be heard. The content shared in this episode is for informational and educational purposes only and does not constitutemedical 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]  Episode Chapters02:47 Life as a Pediatric ICU Nurse06:18 Returning to Work After Maternity Leave09:46 Navigating Relationships and Emotions13:17 The Importance of Therapy and Support16:59 Balancing Work and Family Life20:56 Family Dynamics and Proximity23:19 Navigating Grandparent Involvement25:29 The Impact of Infertility on Motherhood31:37 Balancing Work and Family Life38:09 Finding Beauty in Chaos43:11 Sharing the Journey of Motherhood44:46 Introduction to Gianna's Journey45:12 Invitation for Working Moms to Share Their Stories

Ep. 043 How to Protect Your Maternity Leave Before You Need It

HEART AND HEALTH WELLNESS PODCAST The Return: Working Mom Interview Series Episode 43  |  Released June 16, 2026 How to Protect Your Maternity Leave Before You Need It This episode is a lot. In the best possible way, but I want to be honest with you before you press play. Jordan is the co-founder and director of operations for Virtual Office Partners in Arizona, mom to 15-month-old Waylon, and someone who survived more in her first year of motherhood than most people could imagine. An emergency C-section with no anesthesia. A son with an undiagnosed tongue and lip tie that led to months of breastfeeding struggles and permanent damage. A boss who called the day after Christmas, two weeks postpartum, and never really stopped. And being let go at 10 weeks, right when she needed stability the most. But here is the thing about Jordan. She tells this story with grace, self-awareness, and even laughter in places. And the advice she gives on the other side of it is some of the most practical, clear-eyed wisdom in this entire series. In this conversation Jordan talks about what it actually felt like going back to work 13 days after an emergency C-section, before she could even stand up straight. She walks through the grief cycle of returning to work, denial, bargaining, and the long road to acceptance. She shares why she believescommunicating expectations in writing before maternity leave begins is the single most important thing a working mom can do. And she talks about how being let go ironically gave her the time to bond with her son that she never got thechance to take the first time around. She also introduces a flamingo metaphor that completely reframed how I think about postpartum recovery, and what it means to get your pink back. This episode is heavy in places. It is also one of the most hopeful conversations in the whole series, because Jordan did not just survive this. She used it to become the kind of leader she needed and did not have. This is episode four 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 have not listened to the earlier episodes, go back and start with Terrica's story from episode one.   Resources & Links Virtual Office Partners: https://virtualofficepartners.com [https://virtualofficepartners.com]Email Jordan: jordan@virtualofficepartners.com [jordan@virtualofficepartners.com]Follow Jordan and VOP on Instagram and Facebook 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]   Follow Heart & Health Wellness on Instagram: @heartandhealthwellness   We Are Amma — beautiful jewelry and quality gifts madefor 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]