Top Tips for New Mums Balancing Work & Breastfeeding

Returning to work while breastfeeding can often be challenging - leaving your baby for the first time in months and uncertainty around the work environment. With proper planning and flexibility, you can maintain this important aspect of your baby’s early life even as you return to your professional responsibilities. Here’s some top tips to help you navigate this transition smoothly.

Planning Ahead

Proper planning is crucial for a successful return to work while continuing to breastfeed. Consider the following options to make the transition easier:

• Maximise Maternity Leave: If possible, take the longest maternity leave available to you. This extra time can help you establish a strong breastfeeding routine and prepare for your return to work.
• Work from Home: Explore the possibility of working part-time from home. This arrangement can provide you with the flexibility to continue breastfeeding while meeting your professional obligations.
• Job Sharing: Look into whether you can job share with another employee. This can reduce your work hours while still keeping you engaged in your role.
• Part-Time Options: Assess if reducing your work hours or delaying your return to work might be feasible. Some mothers find that cutting back on work or postponing their return can offset the costs of childcare.
• Gradual Return: Consider starting back to work gradually. You might begin by working two or three days a week and slowly increase your hours as you adjust to the new routine.
• Flexibility at Work: Evaluate your workplace’s flexibility. Can you leave if your baby needs you during the day? Is it possible for your baby to visit you at work?
• Choosing a Daycare Provider: When selecting a daycare provider, consider how it will fit with your breastfeeding goals. For more information, see our guide on Choosing a Daycare Provider.

Creating a Breastfeeding-Friendly Workplace

Creating a supportive environment at work for expressing and storing milk is essential. Here’s what to check:

• Familiarise Yourself with Facilities: Before your baby arrives, learn about your workplace’s facilities for expressing and storing milk.
• Private Pumping Space: Determine if you can pump in your own office or if there is a private, lockable room available for this purpose. Check how you can access this space and if a sign-up sheet is required for sharing the room with other employees.
• Refrigeration for Milk Storage: Confirm whether there is refrigeration available for storing expressed milk. If not, you will need to bring your own insulated cooler to keep your milk fresh. 
• Understand Company Policies: Review your company’s policies on pump breaks with your manager and Human Resources Department. Knowing these policies in advance will help you plan your pumping schedule effectively.

Know Your Legal Rights

It is generally against the law to refuse to make arrangements to assist you to breastfeed at work, if these are reasonable. For example, it may be discrimination if: 

• your employer does not provide you with suitable facilities for breastfeeding or expressing milk 
• you are not allowed to organise your work breaks to facilitate breastfeeding or expressing milk 
• your employer insists that you work night shifts when other shifts are available that would allow you to continue breastfeeding 
• you are told that you must wean your baby before you can return to work

Understand the emotional challenges that occur with return to work 

Returning to work is a milestone that many new mums eagerly anticipate. The prospect of re-engaging with your career can be invigorating, offering a sense of personal achievement and contributing positively to your mental well-being. However, leaving your baby each day can stir a complex mix of emotions. Here’s a look at some common feelings you might experience as you balance work and motherhood:

• Fulfilled: You might feel a deep sense of satisfaction as you dive back into intellectually stimulating work. Engaging in tasks that challenge you and use your skills can be incredibly rewarding.
• Connected: Reuniting with your colleagues can rekindle old relationships and remind you of your professional identity, providing a sense of belonging and connection.
• Relieved: A break from the demands of childcare can offer much-needed respite and a chance to recharge, giving you space to focus on your career and personal interests.
• Exhausted: Juggling sleepless nights with the demands of home and work life can leave you feeling drained. The energy required to manage these competing responsibilities can be significant.
• Pressured: The desire to maintain your pre-maternity work performance can create pressure. You may feel the need to prove that you can still meet your professional expectations despite the changes in your personal life.
• Sad: It’s natural to feel a pang of sadness about missing out on your child’s daily milestones and special moments. Being away from your baby can be tough, and it’s okay to grieve these absences.
• Guilty: Feeling fulfilled and relieved at work can sometimes come with a side of guilt. You may question whether it’s okay to enjoy time away from your child, even though you’re seeking balance for your own well-being.
• Conflicted: It’s normal to feel torn between your professional aspirations and your role as a parent. Even though returning to work is a personal choice, you might still struggle with feelings of being overwhelmed at times.

Balancing breastfeeding with a return to work requires thoughtful planning and open communication with your employer. By exploring flexible work options, ensuring a supportive workplace environment, preparing for practical needs like milk storage, and understanding emotions, you can continue to provide your baby with the benefits of breastfeeding while fulfilling your professional responsibilities. Remember, your commitment to breastfeeding provides valuable protection and lifelong benefits for your baby and with the right strategies, you can make this transition as smooth as possible.

FAQs:

How can I balance breastfeeding and work if I have a long commute?

Balancing breastfeeding and a long commute can be challenging but is doable with some planning. Consider expressing milk before and after your commute to ensure your baby has enough milk. Use a hands-free pumping bra and a portable breast pump to pump during your commute if possible, ensuring you have a safe and hygienic way to store the milk.

What are some tips for maintaining milk supply when returning to work?

To maintain your milk supply when returning to work, ensure you pump regularly, ideally every 3-4 hours. Stay hydrated and maintain a healthy diet. Try to breastfeed directly when you are with your baby, as this helps keep up your supply. Using techniques like breast compressions while pumping can also maximise milk output.

How do I discuss my breastfeeding needs with my employer?

When discussing your breastfeeding needs with your employer, be clear about your requirements. Explain that you will need breaks to pump and a private space to do so. Highlight the benefits of supporting breastfeeding employees, such as reduced absenteeism and higher job satisfaction. If possible, present any relevant company policies or legal protections that support your request.

Can stress from returning to work affect breastfeeding?

Yes, stress from returning to work can affect breastfeeding by potentially reducing your milk supply. To manage stress, try relaxation techniques such as deep breathing, meditation, or yoga. Ensure you have a support system in place and communicate your needs to your employer and family. Taking care of your mental health is crucial for maintaining a healthy breastfeeding relationship.