Health Tips

Returning to work after maternity leave? Here's what to do before you go back to work — and how to stay connected once you're on the job again.

Are you dreading the day your maternity leave ends? Don't despair. Working mothers face many challenges, but you can prepare for the demands with careful planning.

Before you return to work

While you're still on maternity leave, set yourself up for a successful return to work.

• Let go of the guilt. Returning to work often poses emotional conflicts for new mothers. But working outside the home doesn't make you a bad mother. And it's OK to look forward to the challenges and interactions of your job. Remind yourself that you're doing what's best for you and your family, and then move on.
• Find dependable child care. Consider local child care providers and facilities or make other arrangements for child care, perhaps even before the baby is born. Look for a safe, stimulating environment and qualified caregivers. Trust your instincts when interviewing potential caregivers.

• Talk to your boss. Clarify your job duties and schedule so you'll know what's expected of you after your maternity leave. You might ask about flexible hours, telecommuting or working part time.

  If you're planning to continue breast-feeding after returning to work, ask your employer to help you find a private room for pumping. Consider buying or renting an electric breast pump that allows you to pump both breasts at once. If timing is a concern, offer alternatives — pumping during your breaks or working from home to make up for the lost time, for example.

• Set a return-to-work date. If you can, go back to work late in the week. That'll make your first week back to work a short one.

MORE ON THIS TOPIC

• Breast-feeding: Choosing a breast pump

Once you're back at work

When you go back to work, expect ups and downs as you become more adept at managing multiple demands. These tips can help:

• Get organized. Make a daily to-do list. You might divide the list into tasks for work and tasks for home, or tasks for you and tasks for your partner. Identify what you need to do, what can wait — and what you can skip entirely.
• Stay connected. Plan a daily phone call to your baby's caregiver to find out how your baby's doing. Place a favorite photo of your baby on your desk or in your work area. Set aside time after work to reconnect with your baby.
• Make backup plans. Know what you'll do if your baby is sick or your baby's caregiver is unavailable on a workday — whether it's taking a sick day yourself or calling a friend or loved one to care for your baby.

• Honor your commitment to breast-feeding. Bring your breast pump, containers for expressed milk, an insulated bag and ice packs to work. Keep a stash of breast pads and extra blouses handy, in case your breasts leak.

  If you can't express milk at work, breast-feed your baby or pump just before you go to work and as soon as you return home. You could also pump between feedings on weekends for extra breast milk to be used while you're working.

• Seek support. Don't try to do everything yourself. Accept help from your partner, loved ones and friends. Speak up if you're feeling guilty, sad or overwhelmed. If you're having trouble pumping milk at work or nursing your baby at home, contact a lactation consultant from a local hospital or clinic.
• Nurture your own well-being. Relax in the tub after you put the baby to bed, or unwind with a favorite book or soft music. Cut down on any unnecessary commitments. Pick a reasonable bedtime, and stick with it. On weekends, sleep when your baby sleeps.

Above all, maintain a positive attitude. Tell your baby how excited you are to see him or her at the end of the day. Your baby may not understand your words, but he or she will pick up on your emotions.

Pumping milk while you're away from your baby can help you continue breast-feeding for as long as possible. Here's help maintaining your milk supply.

Breast-feeding is based on supply and demand. The more you breast-feed your baby, the more milk your breasts will produce. The same goes for pumping milk while you're away from your baby.

Tips for pumping success

Pumping milk while you're away from your baby can help you continue breast-feeding for as long as possible. Here are some suggestions to keep your milk supply on track.

• Relax. Stress can hinder your body's natural ability to release breast milk. Find a quiet place to pump. It may help to massage your breasts or use warm compresses. You may want to think about your baby, look at a picture of your baby or listen to relaxing music.
• Pump often. The more you pump, the more milk you'll produce — especially if you're using a high-quality pump. If you're working full time, try to pump for 15 minutes every few hours during the workday.
• Pump both breasts simultaneously. Pumping both breasts at once will save you plenty of time. It may also increase your body's production of prolactin, the hormone responsible for milk production.
• When you're with your baby, breast-feed on demand. The more you breast-feed your baby when you're together, the greater your supply will be when you pump. Try more-frequent evening, early morning or weekend feedings. Pumping after a breast-feeding session can help boost milk supply, too — even if you pump but no milk is produced.
• Avoid or limit formula feedings. Formula feedings will reduce your baby's demand for breast milk, which will lower your milk production. Remember, the more you breast-feed your baby or pump while you're apart, the more milk you'll produce. It also helps to pump extra milk — either after or between breast-feeding sessions — and freeze it for future use.
• Drink plenty of fluids. Water, juice and milk can help you stay hydrated, which promotes milk production. But limit soda, coffee and other caffeinated drinks. Too much caffeine can make your baby irritable and interfere with your baby's sleep. If you choose to have an occasional alcoholic drink, avoid breast-feeding for two hours afterward.
• Don't smoke. Aside from the well-known dangers of smoking, smoking can reduce your milk supply — and the nicotine in your breast milk may change the taste of the milk and interfere with your baby's sleep. If you smoke, ask your doctor for options to help you quit. In the meantime, avoid smoking just before or during a feeding.
• Consider your birth control options. Birth control pills that contain estrogen may interfere with milk production. While you're breast-feeding, you may want to use condoms or other forms of birth control. Ask your doctor about the options.
• Take good care of yourself. Eat plenty of fruits, vegetables and whole grains. Get some exercise every day. Sleep when the baby sleeps — and don't be afraid to ask for help when you need it.

If you're breast-feeding your baby, a breast pump may offer welcome flexibility. But how do you know which type of pump is best? Ask yourself these questions.

Breast-feeding is a round-the-clock commitment. That's why many breast-feeding mothers consider breast pumps as important as car seats and baby wipes.

Whether you're going back to work or simply want the flexibility a breast pump can offer, you'll have many choices. Some breast pumps are hand-operated, and others run on electricity. The designs also vary. Some models attach to only one breast. Others let you express milk from both breasts at once.

• How often will you use the breast pump? If you'll be away from the baby only occasionally, a simple hand pump may be all you need. These pumps are small and inexpensive. You simply squeeze the handle to express the milk. If you're returning to work full time or you're planning to be away from your baby for more than a few hours a day, you may want to invest in an electric pump. Electric pumps stimulate the breasts more effectively than do hand pumps. This helps empty your breasts and protect your milk supply.
• Will you need to pump as quickly as possible? A typical pumping session lasts about 10 to 15 minutes per breast. If you'll be pumping at work or in other time-crunched situations, you may want to invest in an electric breast pump that allows you to pump both breasts at once. Double breast pumps help stimulate milk production while cutting pumping time in half.
• How much can you afford to spend on the pump? You can buy breast pumps from medical supply stores and most drug and baby stores. Manual models cost less than $50. Electric pumps that include a carrying case and insulated section for storing milk may cost more than $200. Some hospitals rent hospital-grade breast pumps, although the equipment that attaches your breast to the pump must be purchased. Some health insurance plans cover the cost of buying or renting a breast pump. Because there's a small risk of contamination, borrowing a breast pump or buying a used pump isn't recommended.
• Is the pump easy to assemble? If the breast pump is difficult to assemble, take apart or clean, it's bound to be frustrating — which may reduce your enthusiasm for pumping. Make sure you can remove any parts of the pump that come in contact with your skin or milk for cleaning after use.
• Is the suction adjustable? What's comfortable for one woman may be uncomfortable for another. Choose a pump that allows you to control the degree of suction. Some manual models allow you to adjust the position of the pump handle.
• Is the pump heavy? If you'll be toting the pump to work every day or traveling with the pump, look for a lightweight model. Some breast pumps come in a carrying case with an insulated section for storing expressed milk.
• Is the pump noisy? Some electric models are quieter than others. If it's important to be discreet, make sure the pump's noise level is acceptable.
• Are the breast shields the correct size? Every pump has a shield to place over your breast. If you're concerned that the standard breast shield is too small, check with individual manufacturers about other options. If you want to pump both breasts at once, make sure the pump is equipped with two breast shields.
• What if the electricity fails? An electric pump needs to be plugged in. If an outlet isn't accessible or the power fails, you'll need a rechargeable battery pack. In case of emergency, you may want to keep a manual pump handy.