5 Things a breastfeeding mother can do to make going back to work stress free….

Real talk: whatever the length of your Maternity Leave is…it’s NEVER going to feel like enough. Whether you have to go back within 8-12 weeks or if you get 4-6 months off , you will always feel the emotional toll of leaving your baby. For some moms, returning to work is a welcomed event. For others it’s a nightmare.

Are you feeling anxious about how the heck you will be able to continue your breastfeeding journey? Here are some tips to help make the transition a stress-free experience❤️

1. Practice Transitions and time away from your baby. Gradually introduce short periods of separation from your baby so you and baby can get used to it!

Start with going to run a quick errand first, and then gradually increase the time you are away from your baby. It is also a good way to practice pumping away from baby and see how baby will react to you not being present for a feeding. The more practice bottle feeding you do the better off everyone will be when you go back to work. Try introducing the bottle 2-3 weeks prior to returning to work. You might have to try different bottles and nipples, don’t stress, your bound to find one your baby likes! If your baby is refusing the bottle, reach out to a feeding specialist and they will work with you and baby to help overcome this challenge!

2. Establish a pumping routine 2 weeks prior to your start date. Adding in 1-2 pumping sessions to your day will help get you familiar with your pump and help you start building a small milk stash to alleviate some stress the first few days back to work! If you are exclusively breastfeeding you may not have had to use your pump yet. Don’t wait until the week you go back to familiarize yourself with it. Make sure you are using the correct flange size and that you understand your pump settings. Lactation specialists will measure your nipples for you for the proper flange size, or you can print a ruler online! You will want to pump for 10-15 minutes to mimic your breastfeeding. Start adding in a pump session after a morning feed while baby is napping, or maybe once you put baby to bed at the end of the day. Make sure it isn’t adding more stress into your day than it has to. If this is the case reach out to a lactation specialist for help building a realistic schedule for you!

3. Communication with employer and colleagues. Being honest and up front with your employer will keep everyone on the same page. Make sure you have a comfortable pumping space & a place to store your milk! Add your pump time into your work calendar so other staff members know you are unavailable at that time. *The PUMP Act 2022 (Providing Urgent Maternal Protections (PUMP) for Nursing Mothers Act), requires employers to provide all breastfeeding employees with reasonable break time and a private lactation space that is not a bathroom. 

4. Looking at photos and videos of your baby while pumping at work will help boost your oxytocin levels while away from baby!

5. Pack a change of clothes! Spills happen, leaks are inevitable! Sometimes your work schedule makes it impossible to stick to a “pumping every 3-4 hours schedule” so you may experience some leakage….if you missed your 3 hour window because of a meeting or other event, don’t stress, pump immediately when you can! Sometimes you are rushing and forget to screw on the bottle cap tight enough, and you reach over to grab your water bottle or respond quickly to an urgent email and knock it over. At this time you have my permission to cry over spilled milk…but not for long! Change your clothes and get on with the day!

Make sure your back to work outfits are pumping friendly. Wear your pumping bra, layer it with a nursing tank top or breastfeeding friendly blouse or dress and make it easy for yourself!!

If you find yourself unprepared and overwhelmed before you go back to work I can help. Email me at breastfeedingbalance@gmail.com and we can schedule a virtual consult where we will build a new feeding schedule and help put your mind at ease!

❤️Navigating this transition can be emotionally taxing, but with adequate preparation and planning you can make returning to work a smooth transition and achieve a healthy work-life balance! You’ve got this 💪🏼