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New Baby, Same Job—How to Manage Energy & Stress

Pushing Out The Postpartum Drag

Author

Intent Fit
April 01, 2025

In partnership with

>5min read

You ever hit a level of exhaustion so deep that coffee just turns into a warm lie? Welcome to postpartum + work life, where you’re somehow expected to keep a tiny human alive, answer 87 emails, and function like a normal person—all on 3 hours of sleep and a prayer.

Good news: you don’t need a time machine to get your energy back. Just a few science-backed tricks that work faster than caffeine and don’t require selling your soul.

Overview

Returning to work after having a baby feels like running a marathon on no sleep—because that’s exactly what you’re doing. Your brain, hormones, and nervous system are all adjusting, and your old routines? Yeah, they’re useless now.

In The “Thick Of It”??

  • Sleep deprivation isn’t just making you tired—it’s impairing cognitive function. Studies show that postpartum sleep disruption can lead to reduced memory, slower reaction time, and increased mental fatigue (1).

  • Cortisol spikes = more stress, more exhaustion. The postpartum period is associated with higher stress hormone levels, which can lead to emotional instability and increased fatigue (2).

  • Your brain is literally rewiring itself. Postpartum neuroplasticity means your brain adapts to new caregiving demands, which can temporarily affect focus and emotional regulation (3).

  • The fix? Proactive recovery + smarter energy management. Research suggests that structured self-care, strategic movement, and targeted nutrition can significantly reduce postpartum fatigue and improve cognitive performance (4).

  • You don’t need perfection—you need a system.

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What ‘IF’..? Challenge

Being a new parent while managing work is like running on 1% battery with no charger in sight. The exhaustion is real, and no, another coffee won’t fix it. But what if you could hack your nervous system and reclaim your energy—without needing a nap?

5-Min Mid Day Reset

 ✔️ Step 1: Take a 60-Second Cold Exposure (Face or Hands)
Splash cold water on your face or submerge your hands in ice water for 60 seconds. This triggers the diving reflex, lowering cortisol and instantly resetting your nervous system.

✔️ Step 2: Power Up with Box Breathing
Breathe in for 4 seconds, hold for 4, exhale for 4, hold for 4—repeat 5 times. This slows your heart rate, increases oxygen flow, and snaps your brain out of fatigue mode.

✔️ Step 3: Sunlight + Movement = Instant Dopamine Boost
Step outside for just 2 minutes of natural light + deep breathing or a quick walk around your space. Sunlight exposure increases alertness and improves mood

What IF..?

This 5-minute reset gave you more energy than another cup of coffee? Your brain (and sanity) will thank you.

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*Disclaimer - This information is for educational purposes only and should not be construed as medical advice. Consult with a healthcare professional before beginning any new fitness program

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