Being a new mom and returning to work while still breastfeeding comes with its own set of stressors. Time management, open communication with your employer, and setting reasonable expectations for yourself are all essential for effectively meeting both personal and professional responsibilities. This balance is constantly evolving and may shift as your baby grows and routines change. Remember, your experience is unique, and it may take time to find a balance that suits you.
Maternity Leave – Is 12 weeks really enough?
Here in the United States, the Federal Family and Medical Leave Act allows you to take up to 12 weeks of unpaid leave. Full physical recovery from birth alone can take months. Most women report feeling physically recovered in about 6-8 weeks. But what about your mental recovery? Research shows that 50-85% of women experience baby blues after giving birth. While most of those symptoms are mild and resolve within a couple of weeks, 10-15% of women develop more significant symptoms of postpartum depression and anxiety that require professional help.
Let’s do the math: 8 weeks to physically feel better plus at least 2 weeks to mentally feel better is 10 weeks of recovery time. During those ten weeks of postpartum healing, you are not only taking care of yourself but also nourishing your little one and ensuring their well-being. Not to mention, maintaining a healthy relationship with your partner, keeping a roof over your head, and adapting to your new life with your newborn…WOAH. I’m exhausted just writing that. And then, just when you settle into a productive routine, it’s suddenly time to shift gears and take on the role of “working mom.” This means having to juggle more responsibilities and tasks on a daily basis than you already do. Yikes.
Whether you’re jumping for joy or dreading returning to work, a little bit of planning and preparation goes a long way towards making it a success.
1. Practice Transitions
Gradually introduce short periods of separation from your baby. This can help both you and your child adjust to being apart and make the actual return to work less stressful. Start small, run out to grab a coffee or go to the grocery store for 30 minutes. It may be too stressful in the first month to be away from your baby so wait until the 2nd month to start. If you are exclusively breastfeeding you will want to introduce a bottle a few weeks prior to starting work to familiarize your baby with it. Start with once or twice a week. It might take some time for your baby to adjust to bottle feeding while you are away so don’t wait until the last week of maternity leave to introduce it.
2. Establish a Pumping Routine 2 Weeks Prior to Returning to Work
You will want to add 1-2 pumping sessions a day to your breastfeeding schedule to help you build your milk stash for going back to work. Pumping in the early morning is beneficial because your prolactin level is at its highest and you will get the most milk output. Your pumping routine at work should mimic your baby’s feeding routine at home. Staying consistent with expressing milk while you are away from your baby is the key to continue your breastfeeding journey.
3. Communicate With Your Employer
If you are feeling anxious about returning to work, or if you have any complications during your leave that may affect your start date, keep your boss informed. Being open and honest with your boss will benefit you both. Inquire about pumping breaks and space prior to returning to work. The PUMP ACT of 2022 is a federal law that requires employers to provide reasonable break time and a private, non-bathroom space for nursing mothers to pump during their workday. Block off your pumping time on your work calendar so your colleagues know you are unavailable during this time. Make sure you have a designated place to store your expressed breast milk. Does your workplace have a communal fridge? Do you need your own mini fridge? Or is a cooler with ice packs more realistic? Figure this out before you go back!
Tips to Make Returning to Work Stress Free
- Pack your work bag like you would your hospital bag. Include your pump, extra bottles and flanges, and storage containers for your expressed milk. Pack an extra outfit just in case there is a milk spill while pumping. Pack a car adapter for your pump if you find yourself needing to pump during your commute. If you have a long commute you may want to purchase a hands-free pump as a backup, or add it to your gift registry. Check out the Willow or Elvie hands-free pump.
- Invest in a comfortable pumping bra and wear clothing that makes pumping easy and accessible.
- Bring a photo of your baby with you to keep at your desk & look at photos and videos on your phone while pumping to boost your oxytocin.
- If your schedule allows it, breastfeed your baby before you leave in the morning and right when you get home at the end of the day.
May your return to work be smooth and stress free. Stay positive and be flexible. You’ve got this mama!
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About The Author
Tina Agostinelli is a mother of two, each with their own unique breastfeeding story. She has 12 years of experience as a pediatric medical assistant and 3 years as a certified lactation educator. Tina launched Breastfeeding Balance, LLC in Fall of 2022. She knows the early postpartum period can be very overwhelming. Tina’s goal is to alleviate some of the stress associated with breastfeeding by using hands on learning to build your confidence and by offering support and encouragement every step of the way to help you achieve your own success. Feel free to reach out to her at breastfeedingbalance@gmail.com.
