At the hospital where I work, we have a blog where employees contribute posts about pregnancy, motherhood, babies, birth, etc. It's run by our internal communications team and women working in all areas of the hospital are able to contribute.
Recently I was talking to the director of our lactation program because I had some questions about the best strategies for weaning from pumping and it occurred to us that though our hospital supports breastfeeding and pumping moms in so many ways, it would be great to have a resource that would provide tips for pumping at work as well as a forum for discussion if employees had questions.
As a result, I wrote a "Top 10 tips for pumping at work" story for our internal blog and because I know a lot of my readers have questions about pumping when returning to work, I thought I would share that post here as I continue to get emails and IG comments asking for pumping advice.
I am by no means an expert, but after nearly a year of pumping, with much of that time spent pumping exclusively, I have a pretty good arsenal of tips that helped me, and I hope they'll help you too!
I also want to add a disclaimer that acknowledges that I am in a beyond ideal work setting when it comes to being able to pump. Pumping at work is easier for me because I work for a hospital that has a milk bank where employees can pump with free hospital-grade pumps and my floor has an office set up for pumping where I can continue to work on the computer as I pump. I realize that some women have jobs where they travel a lot, work from their car (on-the-go), or simply don't have a work environment or schedule that is conducive to pumping. We all have such different roles in the workplace and I certainly don't want to imply that these tips will work for everyone nor are they doable for everyone.
I also want to add a disclaimer that acknowledges that I am in a beyond ideal work setting when it comes to being able to pump. Pumping at work is easier for me because I work for a hospital that has a milk bank where employees can pump with free hospital-grade pumps and my floor has an office set up for pumping where I can continue to work on the computer as I pump. I realize that some women have jobs where they travel a lot, work from their car (on-the-go), or simply don't have a work environment or schedule that is conducive to pumping. We all have such different roles in the workplace and I certainly don't want to imply that these tips will work for everyone nor are they doable for everyone.
Returning to work after having a baby brings about many challenges, and one of the most major ones is continuing to nurse. Staying motivated and having the right support system and resources in place is essential for any mom who would like to continue to provide breast milk for her baby.
After exclusively pumping for the last year, here are my best tips for making it through to reach your nursing goal:
1. Get into a routine- start pumping before you return to work, if possible. Get your body used to the pump and try to pump the same times you would at work so your body gets into a rhythm. This will make it less of an adjustment when you return to work because you�ll already have a routine established.
2. Plan ahead- how many times will you need to pump at work and for how long? How will you make sure you bring the supplies you need each day? Where will you pump and store your milk? Addressing these questions about a week before you arrive back to work will allow you to have a solid plan to integrate pumping into your day. Remember that we have a wonderful Milk Bank where employees can pump located on the 4th floor of the West Tower. If you work off-campus, make sure there is a room or office you can pump in prior to returning to work.
3. Build a support network- some days, what got me through was talking to co-workers and friends who pumped. Their stories and words of encouragement motivated me. If you�re a mom who pumped at work, offer encouragement to moms returning to work. Sometimes a simple �you�re doing a great job!� can make someone�s day.
4.Get your partner involved- my husband has been very supportive and I could not be more thankful. Each morning he packs a Ziploc bag containing my pumping parts for the day as well as a cooler bag. It�s one less thing for me to think about in the morning.
5. Make small goals- though my ultimate goal was to provide my daughter with breast milk for the entire first year of her life, I made smaller goals as a way to take pressure off of myself. My first goal was six months, then nine. By the time I made it to nine months, getting to 12 didn�t seem so far away.
6. Celebrate! Speaking of making goals, it�s just as important to reward yourself for meeting each goal. Maybe it�s a fancy dinner or a new pair of shoes. Maybe it�s simply enjoying your favorite dessert after dinner- celebrate each breastfeeding milestone. You deserve it!
7. Be productive- though pumping limits what you can do, there are ways to make that time count. Answer emails on your smartphone, tablet or laptop, review lengthier documents that require proofing or clean out and organize your inbox. You could also pump during your lunch break and eat at the same time. If you�re using your lunch break to pump, make that your �me time� which you don�t get a lot of as a new mom and do something you enjoy!
8. The light at the end of the tunnel- try to remember pumping isn�t forever and remind yourself about the important benefits you�re providing to your baby. Anytime I had a rough day and hated the idea of pumping (yet again) I reminded myself that it�s temporary and I focused on how my daughter is growing the thriving with the nutrition only I can provide for her.
9. Don�t be afraid to ask for help- that�s what our lactation support and milk bank staff are for. I�ve called many times myself. (I realize most workplaces do not have access to lactation support so try calling a lactation consultant or la leche league in your area if you are having trouble so you can solve the issue quickly! There are also a lot of Facebook groups where you can find support---and this BabyCenter group for exclusive pumpers is great!)
10. Don�t be too hard on yourself- deciding to stop breastfeeding can cause a lot of guilt. If you find you don�t want to or cannot continue, don�t focus on what you�ll no longer provide- focus on what you have provided to your child. Breastfeeding has cumulative benefits so each day counts! Celebrate what you provided, no matter how long or short a time.
One last tip I'll mention is to stay very hydrated (drink LOTS of water) and eat extra calories to help with your supply and so that you will not be hungry. Pumping can burn 500-600 calories per day and that should be replaced via nutrition.
I hope this helps all of the new moms who are returning to work and trying to manage new schedules. Take it one day at a time and remember, YOU CAN DO IT!
If you have any questions, feel free to leave me a comment!
No comments:
Post a Comment