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Combining work and family Becoming a parent

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  • Combining work and family

    Becoming a parent

  • 1999, 2003 Ceridian Corporation

    All rights reserved.

  • Working while youre pregnant 3

    Planning your parental leave 5

    Writing a parental leave memo 8

    Budgeting for your new baby 9

    Budget worksheet 12

    Baby supplies checklist 13

    Returning to work after your parental leave 15

    Returning to work as a nursing mother 18

    Return-to-work checklist for nursing mothers 22

    Books and resources for expectant parents 23

    Contents

  • 3Working while youre pregnant How are you feeling? By the time your due date rolls around, youll have

    heard this question countless times. At different times in your pregnancy, youre

    likely to have different answers. On some days you may forget you are pregnant,

    but on others you may feel less comfortable. The following suggestions are

    meant to help you adjust to the physical and personal changes of working while

    youre pregnant.

    Feeling comfortable at workTry to keep in mind that some of the more common discomforts of pregnancytiredness and nausea, forexamplelast only a short while for most women. Other discomforts,like back stress, can be minimized with the help of simple things like back pillows and footrests.

    To ease back strain, be sure to bend your knees when youre lifting anythingeven slightly heavy. If you sit for longperiods, you may find that a back pillow and footrest will help keep youcomfortable. If you have to stand for long periods of time, alternateputting one foot and then the other on a low stool.

    Avoid muscle strains and tiredness bystretching and varying your activitiesoften. Be extra careful not to over-exertyourself; normal swelling and looseningof your ligaments during pregnancymay put you at greater risk for strainand injury. (If you experience anynumbness, pain, weakness, or burningin your joints or muscles, check withyour health care provider.)

    If youre nauseous, try eating small snacks,like dry crackers, pretzels, or fruit. Youmay also want to have five or six lightmeals throughout the day rather thanthree larger ones. Relaxation exercises,like deep breathing, can help relievenausea and reduce stress, too.

    If youre having heartburn problems,avoid drinking large amounts of liquidwith your meals, and dont lie downright after you eat.

    To help with tiredness or headaches,schedule frequent short breaks in your day to stretch and change yourposition. Try to find a comfortablechair or couch to use during yourbreaks. Lie on your left side to increasecirculation to you and the baby. Toavoid dehydration, make sure to drinkplenty of water.

  • 4Choose work clothes for comfort. Chooseoutfits that are easy to take on and off.As your baby grows, increasing pressureon your bladder will mean more frequenttrips to the bathroom.

    Separatesskirts or pants with a topprovide variety, but toward the end ofyour pregnancy waistbands may feeluncomfortable. Many women find thata jumper and jacket feel comfortableand look professional.

    Wear low-heeled shoes with good sup-port. Even moderately high heels canstrain your back and constrict circulation.

    Heading off stressLook for ways to reduce commuting stress.You may want to take a different routewith less traffic, or an earlier morningbus thats less crowded. Some womenfind that listening to quiet music in the car or on a personal tape or CDplayer helps make the commute seemless stressful.

    Start an exercise program approved byyour health care provider. Regular exer-cise, like walking or swimming, canincrease your energy level and help yousleep better.

    Try to delegate daily tasks at home.Are there everyday jobs, such as makinglunches, getting clothes ready for thenext day, or cleaning a childs room,that can be done by another adult or an older child? You might be able tobuy some time and energy by hiring acleaning service, getting take-out meals,or bringing your laundry or ironing toa cleaner.

    Eat regular meals and nutritious snacks.If you bring fruit, yogurt, or crackersfrom home youll be less likely to snackon less wholesome vending-machinefood when youre at work.

    Get as much rest as you can. If you go to sleep even a half an hour earlier than usual, it can pay off in increasedenergy the following day. And you mayfind that trading a few weekend social activities for naps will help you start thework week feeling relaxed and refreshed.

  • Understanding your employers benefits and policiesAs early as possible, find out about youremployers policies regarding leave andtime off for employees who are having ababy or adopting a child. Most employ-er guidelines and policies are based onfederal and state laws, including TheFamily and Medical Leave Act of 1993(FMLA).

    Review your companys policies beforeyou announce your expected child.These may be described in your employ-ee benefits hadbook, or you may need toask your human resources departmentfor a copy. Read the information care-fully so you know what to expect.Think about the following questions:

    Will any portion of your leave be paid?If so, how will you receive your salaryduring your leave?

    Are you allowed to add accumulatedsick, vacation, or personal days?

    Do any other company programs affectyour leave plans? For instance, are flexible work arrangements availablethat might allow a phased-in return oran easier transition back to work?

    Thinking about the amount of time youll needWhile its seldom possible to knowexactly when your baby will arrive andwhen youll be ready or able to come

    back to work, its important to discussapproximate leave and return dates withyour supervisor or manager. Thinkabout the following before you decidehow long youd like your leave to be.

    Consider your personal finances. Can you afford to take unpaid leave? Areyou a single parent? Do you have aspouse who works, too? Does he or shewant to take a leave?

    Talk with co-workers and friends whohave recently taken leaves. What weretheir experiences like? How much timedid they need to become accustomed to new sleep schedules or make otherchanges?

    If you have a spouse, discuss both of yourfeelings and expectations. Some parentsfind that when both spouses take leaves,it can shorten each persons time awayfrom the office and give the baby achance to bond with both parents. Doyou and your spouse both want to takeleaves? At the same time? Or one afteranother? Does your spouse have strongfeelings about the length of your leave?

    5

    Planning your parental leaveThe good news about planning a parental leave is that you often have the time to

    do it right. Once you can predict the approximate starting date of your leave, you

    are likely to have several months to work out the details.

  • 6Think about the demands of your job.Are you involved with a long-term project that might be affected by alengthy absence? Will the timing of amajor project affect your departure or return date?

    Drafting a plan Once youve checked your companypolicy, take the time to outline a planthat you will present to your supervisoror manager. Remember that just by pre-senting a plan for your leave, you arealready showing your commitment andindicating that you plan to return towork. Think ahead about what youwant to say and be prepared to discussthese points with your supervisor.

    Know when you expect your leave tobegin. If youre adopting, do you knowthe scheduled adoption or foster place-ment date? If youre having a baby,what is your due date? Does your doc-tor or practitioner have any specific recommendations?

    Be realistic when you predict your returndate. Dont ask for a short leave believingyou can always extend it. Its generallybetter to build in a little extra time incase you need it later. It will be easierfor you and your co-workers if you setexpectations youll be able to meet.

    Make a list of job responsibilities thatwill be affected by your leave. Includeany tasks or projects that may be unfin-ished when you go on leave, as well asanything that is likely to come up whileyou are away. How will your work getdone while you are gone? What respon-sibilities will have to be handled bysomeone else? Are there any parts ofyour job that can wait until you return?

    Describe ways the work could be handledin your absence. Of course, your managerwill be involved in this decision, but itmay help the discussion if youre readywith your own suggestions. Keep inmind that no one way of handling workwill be appropriate for every position.Some options might include:

    dividing your work among others in your department or team

    assigning another employee to fill your position temporarily

    hiring a temporary replacement

    Outline your ideal return-to-work plan.Think about what youd like to discuss.Do you plan to return to your usualschedule and workload after your leaveis over? Do you want to discuss flexiblework arrangements that might be avail-able to you when you return?

    Discussing your plan Schedule a meeting to talk with your supervisor or manager about your leaveplan. Choose a time when youll bothbe able to concentrate. Although yourmanager may not agree with all of your suggestions and requests, you can discuss them and try to work toward an arrangement that works well forboth of you. Make sure your managerknows that you are making an effort tobalance your own needs with the needsof the business.

  • 7If you plan to work from home at all dur-ing your leave, set specific goals about whatyou expect you will be able to accomplish.You should not be working while youreon disability leave. If work rules allowit, you may want to do some work fromhome once that part of your leave isover. If you do, be realistic. Unless youhave help at home, there wont be muchtime to concentrate on work matters.

    Discuss if and how youd like to commu-nicate with your workplace while youregone. You may find that some mutuallyagreed-on level of communication helps you stay connected and reassuresyour co-workers that you will be participating again soon.

    Set up another time to talk. As yourdeparture approaches, you and your manager may need to confirmdetails about your leave and return,reassignments of work, and the trainingof anyone who will take over yourduties while youre away. Schedule ameeting now so youll both be able tocount on another discussion.

    Confirm your understanding in a memo.After your meeting, write a clear memofor your manager summarizing yourdiscussion. Send a copy to your humanresources department. This will serve asa clear reminder to both you and yourmanager of the details of your leave plan.

    As your leave date approachesDepending on your job and on whatyour manager decides, you may want to:

    Send a memo or an e-mail to your co-workers about the start and end datesof your leave, who will be taking overyour work, how often (and when) youcan be contacted at home, and thenames of other people to contact incase questions cannot be resolved.

    Participate in training others who will betaking over your work. Make sure youallow time to answer questions.

    Prepare clear instructions for co-workerswho will take over your work. These might include a calendar marked with specific project dates orstep-by-step instructions for complexprocedures.

    While youre on leaveThroughout your leave, communicatewith work as planned.

    Contact your manager and the humanresources department if you need tochange your leave plan. If you have anydoubts about your return-to-work date,make them known as soon as possible.

    As your leave winds down, remind your-self that its normal to have mixed feelingsabout returning to work. Getting orga-nized by confirming your child carearrangements and planning morning andevening routines at home will help easeyour transition back to the workplace.

  • You will want to be sure it includes:

    The length of your leave

    Your last planned day of work

    The date you expect to return

    A summary of how your work will be handled while youre away

    How you can be reached while youre on leave

    Your return-to-work plans, including confirmed plans for any flexible

    work arrangements, if available to you

    You should send the memo to the supervisor or manager with whom you discussed your plans to and your human resources department.

    You may want to use the following sample as a guide:

    Writing a parental leave memoOnce you have talked with your supervisor or manager about your parental leave

    plans, its a good idea to write a memo confirming the details.

    TO: [supervisor or manager]

    CC: Human Resources

    FROM:

    DATE:

    RE: My parental leave

    This confirms arrangements for my parental leave, which we discussed last week.

    My baby is due to arrive on January 15. My planned last day of work is January 12,and I plan to return to work April 9.

    Before I leave, I plan to:

    Complete the Madison project

    Train John Mannon to take over the Bankers East account

    Summarize the status of my other outstanding projects and divide the files between John Mannon and Lois Melita

    John Mannon will take over my calls. You can reach me while Im on leave at 246 Stork Avenue, Anytown, ST 12345. My phone number is 123-456-7890.

  • 9While youre expectingThe costs associated with a new babybegin before your babys arrival. Youllprobably spend money on things likebooks, maternity clothes, doctorappointments, and getting your babysroom or sleeping area ready ahead oftime. The array of items youll need topurchase or borrow during your babysfirst year may seem endless. If youknow someone who has recently had ababy and is willing to lend you cloth-ing, furniture, or toys theyve outgrown,youre in luck. If not, keep in mind thatmany of the products youll need can bepurchased usedat an average savingsof 50 percent.

    Maternity clothes. The cost of yourmaternity wardrobe will vary dependingon whether you buy new or used clothes,clothing from a catalogue, or whetheryou are able to borrow from friends orfamily. Some people spend as much as $1,200 on a maternity and nursingwardrobebut you can spend a lot less.Buying plus-size womens clothingrather than maternity clothes, shoppingat consignment stores or outlets, oreven renting evening wear are all waysto save money.

    Childbirth classes. Childbirth classesmay or may not be covered by healthinsurance. Classes range in price from $50-$175.

    Infant car seat. Keep in mind that yourbabys first car ride will be on the wayhome from the hospital, so youll needto purchase an infant car seat beforeyour baby is born. Infant car seats arerequired by law and typically cost $50-$70.

    Babys room. The cost of setting up yourbabys room (or sleeping area if yourbaby will be sharing a room) willdepend upon your taste and budget.Do you plan to color coordinate thecrib, curtains, and carpeting, or are youjust planning to buy the essentials?Whether you plan to buy new equip-ment or used, you'll need to make surethat your purchases meet the safety

    Budgeting for your new babyDiapers. Car seat. Crib. Stroller. More diapers. Having a baby means facing all

    kinds of new expenses and financial pressures. One of the best ways to prepare for

    your new baby is to plan for the products and services youll need to buy.

    The information that follows will help you get a sense of the type of expenses

    youre likely to encounter, and the range of prices you can expect to pay.

  • 10

    guidelines outlined below. Heres what you can expect to spend on newnursery items:

    Crib. The average crib costs $100-$500. The current safety standards forcribs were last updated in 1989, so ifyou plan to use a hand-me-down,make sure to find out when it wasmanufactured. Stay away from cribswith attached dressers, cribs madefrom metal, and cribs with sharpedgesall of these present safety hazards. Slats shouldnt be more than2-3/8 inches apart and corner postsshouldnt be more than 1/16 of an inchhigh. If the crib has a certificationseal from the Juvenile ProductManufacturer's Association (JPMA),you can be sure that it meets currentsafety guidelines.

    Mattress. Expect to pay $35-$150 foryour babys mattress. To ensure yourbabys safety, buy a firm mattress thatfits snugly in the crib.

    Dresser/changing table. These can bepurchased as one unit or as two sepa-rate items; in either case youll probablyspend upwards of $200 for a new one.Since changing tables are expensive,you might consider borrowing orbuying one second-hand, since its anitem you wont be needing forever.

    Nursery monitor. A nursery monitorcosts $35-$60. To reduce interference,you may want to buy a monitor withat least two channels. Its also a goodidea to get a monitor that has a lightdisplay, so you can see when yourbabys making noise even if youre ina loud room and cant hear her voice.

    Babys arrival and first yearIn your babys first year your expenseswill range from teething rings to doctorbills to paying for child care. Heres anidea of what you can expect to spend:

    Delivery. The costs of delivering a babyvary depending on your health insur-ance coverage. Generally, policies covermost if not all of the delivery expenses.

    Clothes, diapers, food, and accessories.Here are estimated yearly costs forclothes, diapers, and other necessitiesfor your growing baby:

    baby clothes $350 - $500 diapers (disposable) $600 cloth diaper service $675 toddler car seat $50 - $150 stroller $200 - $400 formula/food $600 highchair $50 and up

    Health and safety. Medical costs for yourbaby will vary, depending on yourhealth insurance policy. Your baby willneed to see the doctor several timesduring her first year. Its also importantto buy basic health and safety items foryour home, including: a thermometer(anywhere from $4 and up); a smokedetector ($6-$35); and baby gates ($30-$100 each).

    Child care. Finding and paying for childcare is a challenge most working parentsface before their babys first birthday. Infact, child care is one of the largestexpenses, second only to rent or mort-gage, that parents incur following thebirth of a child. The least expensiveoption may be having a family membercare for your baby. Other types of care

  • 11

    include child care centers, family childcare, and in-home child care. Prices forchild care vary depending both onwhere you live and the kind of childcare you choose. To get a sense of theaverage cost for child care in your area,talk to friends and family who havechildren, or look at child care ads in the newspaper.

    Heres an idea of what you can expectto pay for each type of care:

    Child care centers. You can expect topay between $75 and $250 a week for your child to attend a child care center. Infant care is usually moreexpensive than toddler care.

    Family child care. Licensed care in someones home typically costsbetween $75 and $250 per week.

    In-home child care (a provider whocomes to your home). This is generallythe most expensive option. The costof hiring an in-home caregiver variesdepending on whether or not youprovide room and board. If the care-giver doesnt live with you, you canexpect to pay $6-$10 per hour, or$240-$400 for a 40-hour week. A live-in caregiver costs an average of$250-$500 a week, but costs varygreatly depending on where you live. Keep in mind that youll also be required to pay social security,Medicare taxes, and any other mandated taxes.

    Ongoing costs and your childs future Diapers today. A computer tomorrow.Before you know it, it will be time tobegin thinking about saving for college.The earlier you start planning fortomorrow, the easier it will be to affordfuture expenses.

    Saving for college. It may seem early to start thinking about college tuition. But when you consider that the cost of a four-year college education is cur-rently tens of thousands of dollars, itsclear its never too soon to start puttingaside money.

    Life insurance. Having a baby is a goodreason to purchase or increase your lifeinsurance. To get an idea of how muchlife insurance you should purchase,consider how much money your familywould need if something were to hap-pen to you. In order to cover yourbabys college tuition, your life insur-ance should be five to ten times yourannual income.

  • 12

    Projected cost

    While youre expecting

    Maternity clothes

    Childbirth classes

    Crib

    Mattress

    Dresser/changing table

    Nursery monitor

    Infant car seat

    Babys arrival and first year

    Delivery/birth

    Baby clothes

    Diapers

    Formula/food

    Highchair

    Toddler car seat

    Child care

    Pediatrician

    Thermometer

    Smoke detector

    Safety gates

    Ongoing costs

    Saving for college

    Life insurance

    Budget worksheet

  • 13

    Baby supplies checklistWhat do you buy before your new baby comes home? If youre feeling over-

    whelmed by the range of products available for newborns, dont worry. New

    babies need few thingsdiapers, a few outfits, blankets, a car seat, breast milk

    or formula, and a safe place to sleep. Your newborn doesnt need toys. Your face

    and voice are the most stimulating learning tools your baby can have.

    It will be easier on you if you gather supplies before the baby arrives. Your

    budget, and how many things youll be able to borrow, will determine what you

    will need to buy. Use the checklist below as a guide.

    Bed

    Bassinet or cradle, for newborns

    Crib and mattress

    2 waterproof mattress pads

    Crib bumper pads

    2 to 3 fitted sheets

    2 crib blankets

    2 to 4 receiving blankets, for swaddling

    Bath

    Infant bathtub, sponge or plastic

    2 to 3 soft washcloths

    2 to 3 hooded baby towels

    Baby wash

    Baby shampoo

    Rubbing alcohol and cotton swabs, for cleaning your newborns umbilical cord

  • 14

    Safety

    Infant car seat

    Smoke detector, one for each floorof your home

    Fire extinguisher

    Clothing

    3 to 6 cotton undershirts or onesies

    3 to 6 changes of clothes

    3 to 6 pairs of booties or socks

    3 to 4 fire-resistant nightgowns orbaby bags

    Weather-appropriate hat

    Bunting or snowsuit bag for a win-ter baby in a cold climate

    Baby laundry detergent

    Diapering

    3 to 4 dozen disposable or clothnewborn-sized diapers

    Non-allergenic baby wipes

    Diaper rash ointment

    If using cloth diapers:3 to 5 diaper wraps, or 6 to 10 diaper pins and 3 to 5 rubber pants

    Diaper pail

    Feeding

    8 to 10 cloth diapers for protectingshoulders when burping baby

    Brush for cleaning bottles, if notusing a dishwasher

    If baby will be breast fed:Breast pump (can also be rented)

    4 to 6 washable or one box of disposable nursing pads

    2 to 3 nursing bras

    2 to 3 bottles with nipples for supplementary feeding

    If baby will be bottle fed:6 to 8 four-ounce bottles

    6 to 8 nipples and caps

    2 to 3 cans of formula

    Medical

    Infant non-aspirin pain reliever

    Medicine dropper or oral syringe

    Rectal or ear thermometer

    Petroleum jelly, for use with rectal thermometer

    Nasal aspirator, for cleaning stuffy noses

    Infant nail-clippers or scissors

  • 15

    Returning to work after your parental leaveIf youre coming back to work after a parental leave, balancing your new family

    needs with your business needs will require some careful planning. Whether youre

    a first-time or experienced parent, the following information can help as you

    establish a relationship with a child care provider, put new routines in place, and

    reconnect with your workplace.

    Starting child care and preparing to returnIts normal to have mixed emotionsabout returning to work after yourleave. One of the toughest parts can beworrying about child care and missingyour baby. But if you plan ahead,choose carefully from your options, andallow time for your provider and babyto get to know each other, your returnto work can be less stressful.

    Try out your child care a week or twobefore you return to work. This will giveyour baby and your caregiver a chanceto get to know each other. It can alsohelp you understand what will be need-ed during the often hectic drop-off andpick-up times at a child care center orfamily child care home.

    Ask your provider for advice about intro-ducing your child to his new routine. Forinstance, if your baby will be cared foroutside your home, you might start bymaking a visit while you are still onleave and staying for an hour or so.Over the next few days, gradually short-en the time you stay and increase the

    time youre away. Keep in mind that itsnormal for a baby to take up to two orthree weeks to settle into a comfortablepattern of eating, sleeping, and feelingcomfortable with a new caregiver.

    Make arrangements to communicate regularly with your provider about yourbaby. Decide together on the best timeto talk and share news about your baby.You will want to know how your babysday was: how well she slept, how herfeedings went, and what she enjoyed.You may want to:

    call your child care provider duringnap time to see how your childs day is going

    try to build in enough time at drop-off and pick-up to talk with your provider about your child

    exchange notes on a regular basis

  • 16

    Be sure to plan backup care for days whenyou will not be able to use your regularcaregiver. There will be days you canpredict, like holidays and vacations, and others that you cannot, like bad-weather days or days when your childor caregiver is sick. If your family orfriends cant help when you need back-up care, ask other parents who use thesame provider or program what theydo. Would they be willing to have yourchild for any of those days? Can yourprovider suggest a substitute? Do youhave friends, neighbors, or family mem-bers who will be able to care for yourbaby when he is too sick to be in carewith other children?

    What to expect at workAlthough your first day back at workmay feel somewhat overwhelming, ou will probably be surprised at howquickly you return to a comfortablework routine. Again, planning andorganization can make all the difference.

    Talk with friends and co-workers whohave recently returned from a leave. Howdid they make the transition? How didthey manage their time?

    As your return date approaches, you maywant to reestablish some ties with yourworkplace. Are there any work-relatedpapers or correspondence you wouldlike to have sent to your home? Whichco-workers can fill you in on recentnews? It can be helpful to talk withyour supervisor or anyone who hasbeen handling your job responsibilitiesto get a better sense of what has hap-pened in your absence.

    Planning your work will be even moreimportant now that you are a parent. It can underscore your job commitmentand protect you from stress overload as well.

    If you are returning part-time, youmay find that othersand evenyouexpect you to perform your old full-time work on a part-timeschedule. Be realistic. Extra projectsthat were manageable under a full-time schedule may be impossibleunder a part-time one.

    Returning to work after a leave can giveyou a new perspective on old problems.You may find that situations at workthat seemed overwhelming no longercause you the same level of stress. Yourlife has a different balance now with ababy in the picture.

    What to expect at homeJoining your baby at the end of yourwork day can be an intensely happytime for both of you. But working andtaking care of a baby can also be tiring.To make sure you have the energy toenjoy your family when you get home,remember to pace yourself, reorganizeyour household priorities (for the timebeing anyway), and get as much sleepas you can.

  • 17

    Take care of yourself. You are likely to betired for the first few months. Babiesdont always sleep through the nightwhen you want them to. And no matterhow well your child is sleeping, theoccasional but inevitable childhood ill-ness can keep you up all night. If youcan, go to sleep for the night when your baby does, take naps when yourbaby does on days you arent working,and trade off mornings of sleeping in alittle later. Try to get some regular exer-cise. (Taking your baby for stroller ridescan be a great stress reducer.) And makesure you eat nutritious meals.

    Establish morning and end-of-the-dayroutines at home. Creating a checklist of the things you need to do each dayparticularly in the first few weekscan help you and anyone else whoshares the responsibilities. Make a dryrun some day before your return towork and time how long it takes to getout the door. And be sure to build inextra time for the first few days of yournew routine.

    Plan ahead for the end of your work day.New parents say one of the toughestparts of the day is dinner time. Yourentire family may be worn out, but youmay still need to change clothes andhold the baby while you fix a meal. Stopbefore you rush headlong into a whirl-wind of activities at home. Spend a fewminutes playing with your baby andtalking with other family members. Even15 minutes can make a big difference.

    Try to plan and set priorities for yourselfat home, just as you do at work.Your time is at a premium right now.You may want to use paper plates for a while or hire someone to help clean.Now may be a good time to reviewhousehold responsibilities with yourspouse to make sure your arrangement is fair.

    Getting the support you needRemember, its normal to feel over-whelmed occasionally by the newnessand unpredictability of managing somany responsibilities. You may want to:

    Spend time with other new parents. It can be a relief to hear that other peo-ple are dealing with some of the same challenges, and you can share solutions.

    Call the program that sent you this bookletto talk with a consultant about ways tomanage your new responsibilities.

  • 18

    Returning to work as a nursing motherContinuing to breastfeed your baby after you return to work can have many

    advantages: Research shows that babies who nurse have fewer illnesses and allergies

    than babies who dont, and when breastfed babies do get sick their illnesses are

    often less severe. Many mothers also welcome the closeness they feel with their

    babies when they continue to nurse.

    Learning to operate a breast pump and combining your nursing schedule with

    your work day can seem a little daunting at first. But with preparation and practice

    it can become a comfortable routine.

    Planning aheadIf your work schedule means that youwill be missing one or more feedings,you should plan to express milk whileyou are at work. Expressing keeps yourbreasts from becoming engorged andhelps maintain your milk supply. It alsoprovides you with a supply of breastmilk that, if stored safely, can be bottle-fed to your baby while you are away.

    Here are some things you can do whileyou are still on leave to help make your return to work as a nursing mother easier:

    Help your baby adjust to bottle-feedingbefore you return to work. Experts rec-ommend introducing a bottle when ababy is three or four weeks old.

    Practice expressing milk ahead of time.Establishing your pumping routine atwork will be easier if you feel confidentabout setting up your pump and havealready expressed milk several times.You can freeze what youve expressed tohave a ready supply when youre back at work.

    Plan where you will express at work.Some employers offer designated lactation rooms that are comfortable,secure places to pump. Others may provide a windowless office, lounge, or conference room that can be lockedand has an outlet for electric pumps. Ifyou arent sure about where you canpump at your workplace, talk ahead oftime with your supervisor or the humanresources department.

    Think about how you will keep expressedmilk cold at work and on the way home.You will want to keep expressed milk ina cooler case with ice packs.

    Plan your work clothes. Pumping is easi-est if you wear a loose top that untucksor unbuttons easily.

    Pumping milkIts a good idea to start pumping at leasttwo weeks before you return to yourjob, both to get used to the routine andto build up a supply of milk to usewhile you are at work. Youll need onlyone days worth of milk for your firstday back at work, but having more cangive you extra peace of mind.

  • Ahead of time at homeBe sure to read all of the instructions thatcome with the pump. Although assem-bling a pump becomes easy with practice, it can seem confusing at first.

    Choose an unhurried time to read theinstructions, learn the names of the parts,and practice assemblingwhen yourbaby is napping or when someone istaking care of her so you can concentrate.

    Try to pump at the same time every day,preferably in the morning, an hour oran hour and a half after your baby hasnursed. (If your baby has nursed fromonly one side, pump the other side.)

    At home or at workPour yourself a big glass of water oranother clear beverage to drink whileyou pump.

    Find a comfortable place to sit, and put a towel across your lap to take careof spills.

    Relax by taking some deep breaths or listening to soothing music. (Somewomen find that looking at the babyspicture or thinking about the last feed-ing encourages the let-down reflex; others find that it helps to massage their breasts.)

    Once you are back at work you willwant to pump the same number oftimes you would ordinarily nurse yourbaby during the same time period.Keep in mind that as you add solidfood to your babys diet the number oftimes you pump will decrease.

    Storing milkIf you store expressed milk safely youcan leave it with your child careprovider to feed your baby. The follow-ing guidelines will help you and yourcaregiver make sure the milk stays fresh:

    Store expressed milk in clean baby-bottleliner bags or small hard-plastic babybottles.

    Write the date on bags or bottles. (If youwill be taking the milk to a family childcare provider or child care center, besure to write your babys first and lastnames on the label, too.)

    Use frozen milk within six months.

    Use refrigerated milk within five days.

    Store milk in the coldest part of yourrefrigerator or freezernever in the door.

    Using milkYou will want to make sure that whoeverfeeds your baby while you are at workunderstands the importance of storingand using expressed milk safely. Be sureyour caregiver knows to:

    Use the oldest milk in the refrigerator first.(But be sure to discard any milk thathas been refrigerated more than fivedays or frozen more than six months.)

    Remove refrigerated milk just before afeeding and warm it gradually, for fiveto ten minutes, in a pan of warm wateror in an electric baby-bottle warmer.Dont use hot water, as this can destroysome of the milks health benefits.

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  • Thaw frozen milk in the refrigerator,where it will stay fresh for up to 24hours, or in a pan of warm water.

    Never heat or thaw milk in a microwaveoven or in a pan of water that is too hot.This can destroy properties that providevaluable health benefits to your babyand has the potential to burn your baby.

    Discard any milk that is left over from a feeding.

    Taking care of yourselfSometimes its easy to forget your ownneeds while you are meeting the needsof your baby. But its important to takecare of yourself, too. You want to haveplenty of energy to combine nursingwith work and to enjoy your new baby.

    Its especially important to eat well andget rest when you are nursing. Be sure to:

    Drink at least six to eight big glasses offluid every day.

    Eat a good breakfast and lunch. If itshard to make time to eat before youleave the house, take something nutritious to eat on the way to work.

    Bring healthy snacks to eat during the day.Yogurt, fruit, simple sandwiches, andmuffins are easy to pack.

    Try to get as much sleep as you can. If itspossible to get yourself to bed even ahalf an hour earlier than usual, it willbe worth it in extra energy. On days athome, try to nap when your baby naps.

    Coping with common problemsHere are some common problems associated with nursing after you returnto work, and steps you can take to deal with them:

    If your milk supply decreases

    Try to nurse your baby more often. Nursethe first thing in the morning. (If youmiss a morning feeding, be sure topump when you get to work.) If youcan, nurse at your child care providerswhen you arrive for pick-up, or, if youhave in-home care, as soon as you gethome. (You will need to instruct yourprovider not to feed your baby justbefore your scheduled arrival time.) You may also want to try nursing morefrequently on your days off.

    Get more rest. This may seem like a tallorder for a parent of an infant, but itsimportant to maintaining your milksupply. You may be able to create extrarest time by rearranging who doeshousehold chores, or by hiring help.

    Think about simplifying meal prepara-tion. A sandwich, soup, and piece offruit can make a quick, nutritious dinner that buys you time for a nap.

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    Eat well. It can be easy to shortchangeyourself on meals when youre takingcare of your babys needs. Be sure to eat nutritious meals and snacks, andincrease your protein intake. (Sourcesinclude dried beans, cottage cheese,yogurt, poultry, and fish.)

    Drink more fluids. Be sure to bring alarge plastic drinking cup with you towork; the small paper cups available atmany workplace coolers just wont dothe job. Bring a large cup or bottle ofwater or juice with you wherever you go.

    If youre having problems with the let-down reflex

    If youve tried the relaxation methodsdescribed under Pumping milk, butyou are having difficulty with the let-down reflex at pumping time, it mayhelp to:

    Place a warm, wet cloth on each breastbefore you pump.

    Take the time to massage your breastsbefore you pump.

    Think of ways to reduce your workplacestress. Talk with your supervisor or witha member of your human resourcesdepartment about the possibility ofrearranging your workload so you feelless tense.

    If you leak milk

    You may find that your breasts leakmilk at inopportune times. If this happens, it can help to:

    Press your breasts with the heels of yourhands or with one arm across your chest.

    Try not to skip pumping times.

    Wear nursing pads.

    Keep an extra sweater or shirt at work.

  • Breast pump

    Cooler case or container

    Frozen ice packs

    Clean milk containers (four if you will pump three times; three if you will pump twice)

    Masking or freezer tape for labeling

    Indelible marker

    Small towel to put across your lap

    Plastic water bottle to keep nearby

    Extra nursing pads

    Extra shirt (in case you leak)

    Healthy snacks

    Picture of your baby to look at while you pump (and for showing off to co-workers)

    Small portable radio or tape player (if quiet music helps you relax)

    Return-to-work checklist for nursing mothersBe sure to bring the following on your first day back:

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  • Books and resources for expectant parents

    The Complete Book of Pregnancy and Childbirthby Sheila Kitzinger(Knopf. New York. 1996)

    A clearly illustrated book about pregnancy and childbirth. Addresses some of the emotional and physical aspects of being pregnant.

    Conception, Pregnancy and Birth by Miriam Stoppard (D.K. Publishing. Orlando, FL. 2000)

    Covers facts and theories on topics from amniocentesis to aromatherapy, home birth to hospital birth, and conception through infant care.

    Eating for Two: The Complete Guide to Nutrition During Pregnancy by Mary Abbott Hess and Elise Hunt(Macmillan. New York. 1994)

    Covers diet as it affects the developing fetus, and discusses other concerns for pregnantwomen, including weight gain, vitamins and minerals, dietary dangers, and breast versusbottle feeding.

    The Expectant Father: Facts, Tips, and Advice for Dads-To-Be by Armin A. Brott and Jennifer Ash(Abbeville Press. New York. 1999)

    A guide to the emotional, financial, and physical changes that expectant fathers experience during the course of their partners pregnancy.

    The Girlfriends Guide to Pregnancy by Vicki Iovine (Pocket Books. New York. 1995)

    An informal, practical, and often funny guide to pregnancy.

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  • Nursing Mother, Working Mother: The Essential Guide for Breastfeeding and StayingClose to Your Baby After You Return to Work by Gale Pryor (Harvard Common Press. Boston, MA. 1997)

    Tackles some of the challenges and offers solutions for nursing mothers returningto work.

    Planning for Pregnancy, Birth and Beyond by the American College of Obstetricians and Gynecologists (Dutton. New York. 1997)

    Includes facts about genetic testing, information on prenatal and postpartum exercise,illustrations of monthly fetal development, and a personal diary to chart the progress ofyour pregnancy.

    What to Expect When Youre Expecting by Heidi E. Murkoff, Arlene Eisenberg, Sandee Hathaway (Workman. New York. 2002)

    A comprehensive guide to pregnancy and the first few weeks of parenthood. Includes a section for expectant fathers.

    Additional resourcesAmerican College of Obstetricians and Gynecologists (ACOG)Resource Center409 12th Street SW, P.O. Box 96920, Washington, DC 20090-6920 202-638-5577www.acog.org

    A non-profit organization of professionals providing health care for women. Alsoresponds to obstetrical and gynecological questions. Call the Resource Center, check the Web site, or send a self-addressed, stamped envelope to request a complete list of free pamphlets.

    International Childbirth Education Association (ICEA)P.O. Box 20048, Minneapolis, MN 55420952-854-8660www.icea.org

    Provides information to the public and childbirth educators nationwide. Free publication catalog, ICEA Bookmarks, contains books and pamphlets related to pregnancy, childbirth, and parenting.

    www.babycenter.comBaby Center offers information about conception, pregnancy, childbirth, and parenting. Includes a question-and-answer section on pregnancy and childbirth and a pregnancy timeline.

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  • Printed on recycled paper

    23169-0303