Heart and Health Wellness

What a Twin Mom OT Wishes Every Working Mom Knew About Going Back to Work after Maternity Leave

A pediatric OT and twin mom shares what she did differently — and the milestone conversation that will stop you in your tracks.  

In this episode of The Return, Dr. Melissa Welch sits down with Maddie, a pediatric occupational therapist on the East Coast and first-time mom to ten-month-old twin girls. Maddie went back to work when her daughters were just three months old — and she did not just go back, she switched specialtiesentirely at the same time, moving from home health with older adults to a pediatric clinic setting. On top of being a brand new mom of twins.

What makes Maddie's conversation stand out is the quiet steadiness she brings to all of it. She is a go with the flow person by nature and she made intentional, strategic decisions before returning — specifically designing her work life around what she knew she would need as a new mom rather than pushing through on willpower alone.

But this episode also goes to some tender places. Maddie and Melissa have a deeply honest conversation about the fear of missing milestones — what it actually means to grieve the moments you do not get to witness and why we put so muchweight on being there for the firsts. The reframe Maddie offers — that you get to see your own version of the first time, the first time they do it for you — is one of the most beautiful moments in the entire series.

Maddie also shares her advice for other healthcare moms navigating this transition:give yourself the same grace, patience, and understanding that you would give one of your own patients.

 Chapters List: 

00:00 Introduction to the Series and Guest

06:31 Returning to Work: Challenges and Adjustments

10:25 Finding Balance: Work, Family, and Self-Care

15:09 Navigating Parenthood with Professional Knowledge

20:23 The Art of Transitioning Between Roles

22:33 Finding Meaning in Work and Motherhood

23:14 Morning Routines with Twins

25:46 Cherishing Milestones and Memories

34:08 Advice for New Moms in Healthcare

35:12 Self-Compassion in Parenting

37:34 Key Takeaways and Reflections

Mentioned on the Show and Resources:

Maddie’s future IG account will be shared here when it’s active.

Book a free Clarity Call (not sure how much longer you can keep doing this? Start here) → 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 & 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

 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

Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp

 Keywords

Working Moms, Occupational Therapy, Twin Parenting, Milestones, Work-Life Balance, Healthcare, Motherhood Challenges, Emotional Journey, Parenting Strategies, Career Transition

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

 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

 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

Check out Uppbeat for Creators: 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

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

Book a free Clarity Call (not sure how much longer you can keep doing this? Start here) → 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

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

Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp

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

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.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

Use Canva for editing the most beautiful projects: 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!

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.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

Use Canvafor editing the most beautiful projects: 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!

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.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

Use Canvafor editing the most beautiful projects: 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!

Heart & Health Wellness Episode 36

released 3/24/26

Episode Title: The Return-to-Work Identity Crisis NoOne Talks About (For High-Achieving Moms)

Keywords

women, return to work, maternity leave, identity crisis,imposter syndrome, professional transition, motherhood, mental health, careerdevelopment, women in healthcare and education

Summary

Dr. Melissa Welch explores the profound challengeshigh-achieving women face when returning to work after maternity leave,emphasizing the identity crisis, imposter syndrome, and impossible standards.She offers evidence-based insights and practical strategies to navigate thistransformative season, highlighting the importance of embracing a new,integrated identity.

Takeaways

- Women experience a profound identity crisis upon returningto work after maternity leave.

- Imposter syndrome is common among high-achieving women inthis transition.

- Motherhood expands women’s capacities psychologically,physically, socially, and spiritually.

Chapters

00:00 The Return-to-Work Crisis for High Achieving Women

09:24 The Identity Crisis and Confidence Collapse

14:43 The Impossible Standard of Motherhood

20:02 Embracing the Becoming: A New Integrated Identity

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.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

Use Canva for editing the most beautiful projects: 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!

Heart & Health Wellness Episode 35

released 3/4/26

Episode Title: Overwhelmed and Lost Your Cool? Here’sHow to Repair and Regulate

Keywords

mental health, emotional regulation, resilience, self-care,nervous system, stress management, wellness strategies

Summary

Dr. Melissa Welch explores how capacity is built graduallythrough small, repeated actions and emphasizes the importance of understandingand responding to regulation breakdowns. She offers practical strategies formanaging emotional overwhelm, repairing after dysregulation, and buildingresilience in everyday life.

Takeaways

- Capacity is built slowly through small, repeated actions.

- Regulation breakdowns are normal and not character flaws.

- In moments of dysregulation, do less, not more.

- Listening to your body cues safety and helps regulate.

- Repair after a reaction is essential for growth and trust.

Chapters

00:00 Introduction to Emotional Regulation

02:07 Understanding Breakdowns in Regulation

04:07 Recognizing Signs of Dysregulation

06:21 Strategies for Managing Dysregulation

09:41 The Importance of Repair in Relationships

11:28 Embracing Recovery and Growth

12:32 Introduction to Self-Care and Wellness

13:01 Engagement and Community Building

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.

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.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

Use Canvafor editing the most beautiful projects: 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!

Heart & Health Wellness Episode 34

released 2/25/26

Episode Title: How to Increase Emotional Capacity andReduce Overwhelm

Keywords

capacity building, nervous system, resilience, stressmanagement, wellness, mental health, recovery, support systems

Summary

Dr. Melissa Welch explores practical ways to build emotionaland nervous system capacity in everyday life, emphasizing support and recoveryover pressure. She discusses reducing unnecessary input, increasing moments ofrecovery, and creating predictability to enhance resilience, especially duringdifferent life seasons.

Takeaways

- Capacity grows through support and recovery, not pressure.

- Small, repeated regulation practices build resilience overtime.

- Reducing constant stimulation and creating routinessupport nervous system health.

Chapters

00:00 Introduction to Emotional Regulation

02:06 Understanding Capacity Building

04:30 Three Categories of Capacity Building

06:32 The Importance of Predictability

06:58 Capacity Across Different Life Seasons

07:51 Reflection and Next Steps

08:29 Introduction to Self-Care and Wellness

08:58 Engagement and Community Building

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.

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.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

Use Canvafor editing the most beautiful projects: 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!

Heart & Health Wellness Episode 33

released 2/10/26

Episode Title: Why Emotional Regulation Feels So Hard: Overstimulation, Capacity, and Nervous System Overload

Keywords

emotional regulation, nervous system overload,overstimulation, emotional capacity, stress and overwhelm, mental load, invisible labor, nervous system health, emotional resilience, burnout prevention

Summary

Why does emotional regulation feel so hard, even when youknow the tools?

In this episode of Heart and Health Wellness, Dr.Melissa Welch breaks down why emotional regulation often fails under pressure and why overwhelm, overstimulation, and nervous system overload are usually capacity issues, not personal failures.

You’ll learn what emotional regulation actually is (and whatit’s not), how capacity works in real life, and why modern demands like constant input, invisible mental load, and lack of recovery time make regulation harder for everyone, not just parents.

This episode explores:Whether you’re a working parent, caregiver, professional, orsimply feeling overwhelmed by the pace of modern life, this episode will help you better understand what’s happening beneath the surface and why awareness itself is the first step toward regulation.

In the next episode, we’ll talk about practical, realistic ways to increase emotional capacity without adding more to your plate.

Chapters

00:00 Introduction to Emotional Regulation and Capacity

02:40 Understanding Overwhelm and Dysregulation

04:57 Exploring Overstimulation and Its Effects

06:36 The Invisible Load and Its Impact on Capacity

07:36 Why Regulation Fails Under Pressure

09:19 Reflection and Next Steps for Capacity Building

Hope for High Achieving Moms Returning to Work afterMaternity 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.

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.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

Use Canva for editing the most beautiful projects: 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!