Navigating Breastfeeding When Returning to Work
It’s World Breastfeeding Week and this year the focus for these 7 days is: “Enabling breastfeeding: making a difference for working parents.”
This year's theme is important because: Workplace challenges remain the most common reason for women to never breastfeed or to stop breastfeeding earlier than recommended.
Parents need adequate time and support to breastfeed.
Returning to work after maternity leave can be both exciting and daunting for new mothers, especially for those who choose to continue breastfeeding. The prospect of balancing work responsibilities with the needs of a breastfeeding baby might seem overwhelming, but with the right preparation and support, it can be a successful and rewarding experience. In this article, we'll explore practical tips and strategies to help new mothers navigate the challenges of returning to work while continuing their breastfeeding journey.
Plan Ahead
Being well-prepared is the cornerstone of successfully managing both your work commitments and breastfeeding journey. To ensure a smooth transition, it's crucial to start planning well in advance of your return to work. Here are some essential steps to consider:
Building a Stash: Several weeks before heading back to work, begin expressing and storing breast milk. This step is vital in creating a backup supply that will come in handy on days when you can't direct breastfeed your baby. Having this reserve will give you peace of mind, knowing that your baby will be well-fed, even if you can't be physically present.
Communicate with Your Employer: Share your intention to continue breastfeeding when you return to work. It's essential to have an open and honest conversation with your employer about your breastfeeding plans. By doing so, you can work together to find suitable solutions that support your needs. Discuss options for flexible work hours, so you can accommodate paid pumping breaks - this is your lawful right in Australia - and breastfeeding times comfortably (some Mum’s will have the option of breastfeeding directly during a break). Also, make sure to address the importance of having an allocated private space where you can express milk without any interruptions or discomfort - again, this is your lawful right in Australia!
Test Your Pump: Familiarise yourself with your breast pump well before your first day back at work. Ensure it's in good working condition and get comfortable with its settings and functionalities. Give it a test run to make sure you can use it with ease and confidence. If you encounter any issues, consult the user manual or contact the manufacturer for assistance. The last thing you want is to be fumbling with your pump during precious pumping breaks at work.
Taking these proactive steps will help you feel more prepared and confident as you navigate the world of working and breastfeeding. Being well-prepared sets the foundation for a successful breastfeeding journey while also fulfilling your professional responsibilities with ease. Remember, it's entirely possible to strike a harmonious balance between work and motherhood with thoughtful planning and open communication.
Establish a Pumping Routine
Creating a consistent pumping routine at work is essential to maintaining your milk supply and meeting your baby's nutritional needs. Here's how to establish an effective pumping schedule:
Schedule Regular Breaks: Ideally, plan for at least three pumping breaks during an 8-hour workday.
Stay Consistent: Consistency is key to successful pumping. Stick to your schedule, even on busy days. Regular pumping sessions not only help maintain milk supply but also provide you with a well-deserved break during the workday.
Follow Your Baby's Lead: Your baby's feeding schedule can be your guiding light. Try to time your pumping sessions around when your baby would typically feed. This synchronises your body's milk production with your baby's demand, helping you maintain a healthy milk supply.
Find a Comfortable Space: Ensure you have access to a clean and private room where you can pump comfortably. A dedicated lactation or breastfeeding room is ideal, but a lockable office or conference room will work too.
Workplace Support: In Australia, we've got your back when it comes to pumping breaks! Under the Fair Work Act 2009, you're entitled to reasonable paid breaks for expressing milk. This means you can take the time you need without worrying about sacrificing those precious moments with your baby.
Communicate with Your Colleagues: It can be helpful to inform your colleagues about your pumping routine, so they understand the importance of these breaks for you and your baby. A supportive work environment can make a world of difference during this transitional period.
Stay Relaxed: Find ways to relax while pumping, as stress can impact milk flow. Remember, reducing stress during pumping can help milk flow more easily. Bring along a photo of your baby or listen to soothing music to create a calm and nurturing atmosphere.
Stay Hydrated and Nourished: Keep yourself hydrated by drinking plenty of water throughout the day. Packing nutritious snacks will also help keep your energy levels up, ensuring you're ready to tackle both work tasks and motherhood responsibilities.
By creating a pumping routine that fits seamlessly into your workday and following your baby's natural cues, you can continue to provide the best nourishment for your little one, no matter where you are. Embrace the workplace support available to you, and remember that you are entitled to those important pumping breaks under Australian law.
Keep Your Milk Safe and Sound
Safety first, mama! Make sure to store and transport your expressed milk with care.
Label each container with the date it was pumped and use the oldest milk first to prevent wastage.
In the fridge, your milk can stay fresh for about four days, while in the freezer, it can last up to six months. The Australian Breastfeeding Association milk storage guidelines can be found here.
Don't forget to get yourself an insulated cooler bag with ice packs to bring your liquid gold home safely.
Lean on Your Support System
Amidst the challenges of balancing work and breastfeeding, it's crucial to remember that you don't have to navigate this journey alone. Embracing a support system can make all the difference for your mental well-being and overall breastfeeding experience.
Connect with Other Mums: Lean on your support system by reaching out to other breastfeeding moms at your workplace or connecting with online support groups. These groups provide safe spaces to share experiences, challenges, and triumphs. Knowing that others are going through similar experiences can be incredibly reassuring and uplifting. It's a chance to swap tips, learn from each other, and perhaps even make some lasting friendships along the way.
Mental Health Awareness: Balancing work and breastfeeding can be emotionally demanding, and it's okay to acknowledge the feelings that come with it. It's essential to be mindful of your mental health and seek support when needed. Don't hesitate to talk to someone you trust about your thoughts and emotions. Remember, you are strong and capable, but it's okay to ask for help and support when you need it. PANDA article: Balacing Work and Wellbeing as a New Parent
Mental Self-Care: In addition to seeking support from others, prioritise your mental self-care. Take moments for yourself to relax and unwind, whether it's enjoying a quiet cup of tea, reading a book, or practicing mindfulness exercises. Caring for your mental well-being ultimately benefits both you and your little one.
The Lactation Consultant Lifeline: Sometimes, you may encounter unique challenges or have specific questions about your breastfeeding journey. That's where lactation consultants can be your fairy godmothers! These professionals are highly experienced in guiding mothers through the complexities of breastfeeding. They offer personalised guidance tailored to your specific needs, ensuring you have the encouragement and know-how to thrive in both your breastfeeding and work roles.
Coping Strategies: Be kind to yourself and understand that every mother's journey is different. Allow yourself to adapt and find coping strategies that work best for you. Remember that progress is a journey, and it's okay to take small steps as you navigate the demands of work and breastfeeding.
Celebrate Your Achievements: Recognise and celebrate your achievements, no matter how small they may seem. Whether it's successfully balancing pumping breaks at work or overcoming challenges in breastfeeding, give yourself credit for the incredible effort you're putting in as a working mom.
Remember, you're not alone on this journey. Embracing your support system, seeking professional guidance when needed, and taking care of your mental well-being are vital aspects of making breastfeeding and work a harmonious and fulfilling duo. Lean on others, and remember that you are doing an amazing job in your role as both a dedicated working professional and a loving, nurturing mother.
There you have it! Returning to work while continuing to breastfeed is totally doable with a bit of planning and a lot of support. And guess what? Australia's workplace laws got your back, ensuring you have a safe and private space to pump, and giving you the right to reasonable paid breaks.
Balancing work and motherhood is a huge task, and remember, each step you take is a victory. I have yet to meet a Mum who feels she is conquering this task. So, rock those pumps, enjoy those bonding moments, and know that you're doing an amazing job both at work and at home!
