Home:

• The night before your first day at work, put the baby’s car seat in the car, lay out your clothes, pack your lunch and your breast pump.
• Breastfeed the baby as soon as you get up in the morning, so baby will be content while you are getting ready.
• Some mothers breastfeed the baby or pump just before they leave home as well, so that they will stay comfortable longer in the morning or will have milk to take to the caregiver’s.
• Some mothers prefer to breastfeed the baby on one breast and pump the other breast at the same time in the morning, in order to have milk to take to the caregiver’s.
• Use breastfeeding times as a break and a chance to rest, particularly after work and in the evening. Lie down to breastfeed whenever possible.

Work:

• Try returning to work on a Thursday or Friday so your first week back won’t be so long.
• Try returning on less than a full-time schedule at first.
• You may find that your breasts are fuller on Monday after feeding the baby more on the weekend. If so, pump or express your breasts for comfort and the fullness won’t last. Mothers also find that their milk supply is lower on Friday. It may help to ensure that you are drinking enough fluids and resting more (lying down when you breastfeed). It will also help if you feed the baby more or pump more.
• Mothers often notice that their breasts produce more milk at a particular time of the day when they are regularly stimulated by breastfeeding or pumping. They also find that their breasts do not produce as much at times they are not normally stimulated. This works out well for the mom who is working and breastfeeding, because she finds that her breasts don’t get overly full when she is at work and it is not a normal feeding or pumping time.

Clothing

• Wearing two-piece outfits such as a blouse or sweater with a skirt or pants make it easier to breastfeed or pump during the day than having to take off a dress.
• In case of any leaking of breast milk, choose washable print fabrics.
• Keep a neutral coloured sweater or vest at work to cover any leaked milk stains.
• Keep extra nursing pads at work in case of leaking.
• Leaking of breast milk can best be avoided by not getting overly full, but by breastfeeding or pumping at whatever pattern you’ve worked out.
• Avoid outfits that button or zip up the back as they make it awkward to pump or breastfeed at work.

Plugged Ducts or Mastitis

Plugged ducts - The mother feels a tender red lump in her breast. This means that the milk hasn’t been draining properly from the ducts and has become inflamed.

Mastitis - Breast soreness and flu-like symptoms or fever. These problems can be caused by missed feedings or irregular patterns, so once you have established your back to work breastfeeding pattern, it’s a good idea not to vary from it suddenly. More gradual changes will help your breasts adjust their supply better.

Treating Plugged Ducts and Mastitis

• Apply a warm wet towel to the sore breast and gently massage.
• Breastfeed the baby often (every 2 to 2½ hrs.) when at home and pump when at work starting with the sore side until the soreness subsides.
• Rest more by actually going to bed and staying there until you feel better, or if that is not possible, at least sit or lie down for as long as possible and breastfeed the baby.

Good for you (and good for your baby) for continuing to breastfeed after you return to work!

If you plan to have the caregiver give formula or cow’s milk (for babies over 10 months) to your baby while you are at work, you can start substituting formula or cow’s milk feeds for breastfeeds that will not be given, starting about 2 weeks before you return to work.

It’s a good idea to start leaving the baby with the caregiver for short, and then gradually longer periods of time one to two weeks before your return to work so the baby and caregiver can start getting used to each other.

Some mothers like to have one or more trial runs of the morning routine before starting work, so they can fine tune the process and figure out how long it takes to get organized for work with a breastfeeding baby.

When thinking about which approach you will adopt, consider:

• Is there a suitable (private, clean) place to pump?
• Will the nature of your job allow you time to pump if needed?
• Are you likely to have support from your employer and co-workers?
• Is electricity available if you are using an electric pump or will you need a battery pack?

If the work setting is currently not supportive of breastfeeding mothers, do you want to work at changing it yourself?

At the Workplace

It is possible to manually express your breasts at work to provide breast milk for your baby. If you are experienced at it and find it easy, you may prefer not to use a breast pump. However, many mothers find it faster and more convenient to use a breast pump.

You may wish to discuss your plans with your employer ahead of time to talk about:

• Hours of work: full time, part time, job sharing, part time for awhile, then full time
• Benefits of breastfeeding to mother/baby and employer (less time lost from work as breastfed babies aren’t sick as often)
• Your plans to pump your breasts or breastfeed your baby at breaks- start work earlier in the day or end later if needed
• Private location to breastfeed or pump breasts

Other tips:

• Some workplaces already provide a private location to pump and the use of a rented breast pump.
• Find a supportive co-worker before you return to work. Another breastfeeding mother can be very helpful.

At Home

• Talk to your family about what support you’ll need from them
• Consider how you want your baby to be fed while you’re at work. The options include:

  Exclusively breast milk – The baby is breastfed when you are at home and may be brought to you to breastfeed at breaks and/or lunch, or you may pump your breasts one or more times while at work, and your milk will be given by the caregiver by cup or bottle. Some older babies may have solids, juice and water while away from you, and breastfed when they are with you.

  Partially breast milk, partially formula or cow’s milk (by 10-12 months of age babies can have cow’s milk) – The baby is fed formula when you are at work and breastfed when you are at home. This may not require any regular pumping. Two common approaches:

  • Some mothers breastfeed when they are home with the baby (mornings, evenings, nights, weekends) and the caregiver gives formula or cow’s milk when you are at work.
  • Other mothers prefer to establish a routine during the work week and keep to that same pattern on the weekends also. These mothers may breastfeed morning, evening and night, but not during the daytime.

Many mothers have successfully combined breastfeeding and employment. How you do this will depend on your baby’s age, your work schedule, support for breastfeeding in your workplace and your child care arrangements.

Get in touch with other women who have continued to breastfeed after returning to work. They are a good source of support and practical ideas of what worked for them.

Some general suggestions:

If you are planning to leave expressed breastmilk for your baby while you are away:

• Breastfeed totally whenever you are with your baby. Set aside time to breastfeed just before you leave and as soon as you return.
• Before returning to work: learn to pump and store your breastmilk. Introduce your baby to a bottle or a cup.
• After returning to work: depending on the age of your baby, you will need to pump your breasts for comfort, to maintain a milk supply and to provide milk for your baby for the next day.

If you decide to give formula while you are away and breastfeed while you are with baby:

• A couple of weeks before returning to work, introduce your baby to a bottle or cup.
• One at a time, substitute formula for breastmilk for feeds that will occur while you are away.

Attention:

If using formula, follow the directions on the can and use the exact amounts of water and formula. Your baby could get sick if the formula is not measured properly.

• A weekly meal plan can help you get organized, cut down on trips to the store, and reduce reliance on take-out or delivered foods. Get other family members involved in the planning, shopping, preparation and clean-up.
• Variety is the spice of life! Be adventurous and experiment with some new taste sensations by trying new foods and different recipes.
• Healthy eating begins at the grocery store. Fill your cart with whole grain breads and cereals, rice and pasta, fruit and vegetables, milk and milk products, lean meat, poultry, fish, eggs and alternatives such as dried beans, peas and lentils. Read labels to guide your food choices.

Healthy Weight Tips

• Be realistic about your body size and shape. Your genes have a lot to do with the way you look so avoid trying to be someone you were never meant to be. Feeling good about yourself starts with accepting how you look. Remember, healthy bodies come in all shapes and sizes!
• Strict weight control diets don’t work in the long run. Most people who lose weight typically gain it back along with a few extra pounds. Instead of dieting adopt long lasting healthy habits such as eating well and keeping active.
• High protein/very low carbohydrate diets can be a risk to your health. Instead, follow a balanced food plan which includes foods from all four foods groups. For more information about healthy diets contact a registered dietitian.
• Balance your food intake with your daily activities and energy needs to maintain a healthy weight.
• Make small and gradual changes to your eating and activity habits. Pick one eating and activity change and stick with it for several weeks before adding a new one. Small steps work better than giant leaps to improve healthy living habits for the long term.

Active Living Tips

• Work up to 60 minutes of activity each day – two 10-minute walks, 20 minutes of yard work, and 20 minutes of stretching, cycling, skating, or dancing – it all adds up and every little bit counts!
• Strength training, such as lifting weights, helps to build and maintain strong bones and muscles. The more muscle mass you have, the more calories you burn even at rest!
• If you drink alcohol, limit your intake to one serving a day. Serving sizes are one glass of wine (150mL/5oz), a bottle of beer (350mL/12oz) or shot of spirits (50mL/1 1/2 oz).

To get the best out of life, start by making your health a priority. Not just your physical health, but all the factors that make your life satisfying and fulfilling. Try to find the balance that works for you and take action when that balance tips too far in one direction or another. Here are some things to consider, as you set new priorities for a healthy lifestyle:

• Personal health practices – Are you eating nutritiously and exercising regularly? Do you have regular checkups with your doctor and dentist?

• Coping skills – How do you deal with the stresses of work and home? Do you have the skills you need to handle life’s challenges?

• Physical environment – Is your workplace safe and healthy? Is a long commute adding to your daily stress? Are you living in a community that offers the right support for you and your family?

• Social support networks – Do you have a strong support network? Can you count on your family and friends to help in difficult situations?

• Genetics – Inherited characteristics may predispose you to certain health conditions. Do you know the physical characteristics of your family? Are you aware of any health risks that you may have inherited? What actions are you taking to minimize those risks?

• Health services – Do you know what services are available in your community or workplace to help you prevent disease or cope with health challenges?

To be healthy, you must develop strategies that will help you manage all the factors that influence your quality of life. If you start taking care of yourself today, you’ll reap the benefits tomorrow – and for years to come.

Conflicts at work can be stressful and counterproductive for everyone involved.

Common causes of workplace conflict:

• Increased responsibility, often with little authority – as the number of supervisors and administrators shrink, employees are increasingly asked to ‘pick up the slack’. Yet, they often face ‘turf’ issues, because they don’t have the authority to recruit or lead other employees

• Multiple tasks and multiple leaders – when dealing with competing job demands, disagreements can develop over how to prioritize and when to complete specific tasks

• Increased involvement in teamwork – groups of individuals, working together for the first time, can encounter conflicts as they deal with differing work ethics, varying levels of commitment and the challenges of time and resource limitations

• High stress – the frantic pace we keep today makes everyone irritable and hard to please at one time or another. Stress heightens emotions and can lead to poor communication and misunderstandings

• Last-minute crises – people who leave things to the last minute, then dump their problems onto someone else’s desk, raise the stress quotient in any workplace

• Lack of appreciation – when extra effort goes unnoticed and unappreciated, resentment simmers and may surface as conflict at a later date

Effective conflict resolution techniques:

• Learn what triggers your emotions – it’s much easier to avoid or control emotional outbursts when you know your own ‘hot buttons’

• Walk away when you’re angered by someone’s actions or comments. Count to 10 – or 100 if you need to – before responding. Make a point of never addressing a problem while you’re still fuming

• If something or someone bothers you, deal with problems as soon as possible, rather than holding it in and letting your resentment build (remembering, of course, to wait until you’re calm enough to deal with the situation rationally!)

• Listen to other people carefully and be sure you understand their positions. Don’t make assumptions about what you think you heard

• Express interest in the other person’s opinions. You can acknowledge someone’s point of view without necessarily agreeing with it

• Try to be objective when dealing with conflicts or criticism – address problems, not personalities. Know your facts and avoid gossip and personal attacks

• Be careful not to express hostility in your posture, facial expression or tone of voice. Be assertive without being aggressive

• Minimize problems by working co-operatively with colleagues and others. A little graciousness goes a long way – be willing to extend yourself to support or help others

• When addressing job-related issues, make a point of clarifying expectations for every assignment and be clear about the priorities

• When working with others, establish an action plan, so that everyone involved is on the same page and knows their responsibilities and targets

Relax on the run? Sounds like an oxymoron, doesn’t it? But when tension makes muscles cramp, moods swing and blood pressure soar, just five minutes of quality down time can make all the difference in the world!

Next time your day goes haywire, these simple suggestions may bring a little inner calm into your life.

Coping techniques:

Progressive muscle relaxation

Deep breathing

Meditation

Positive thinking and self-affirmation

Exercise

Nutrition

Talk to others

Progressive muscle relaxation

• Relax tense muscles with a series of squeeze-release exercises. Tense one part of your body at a time, holding the muscles as tightly contracted as possible for a few seconds. Then slowly let the muscles relax and ease into a more comfortable position

• Start with your shoulders – a prime spot for tension – then repeat with your neck, arms, legs and feet. Don’t forget your face muscles – stress can cause facial tension that leads to tooth-grinding and headaches. You can do these stress-relieving exercises anywhere – at your desk, in a line-up, even in a traffic jam!

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Deep breathing

• Deep breathing is a very effective form of relaxation. Take 10 deep breaths, counting slowly up to five as you inhale and up to six as you exhale. You’ll feel the stress flow out of your body, as your breathing calms your mind

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Meditation

• Meditation relieves inner tension by keeping your mind focused on one soothing thought or image for a sustained period of time. Start by relaxing your body and concentrate on breathing deeply and slowly

• Now focus all your attention on something that you find peaceful. It can be a relaxing sound, a gentle image – you can even focus on the steady rhythm of your breathing. It’s important to keep your attention focused. If external thoughts intrude into your mediation, let them drift out again. The more you practice meditating, the better you’ll get at it – soon you’ll find that five minutes of meditation is as refreshing as a short nap!

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Positive thinking and self-affirmation

• You may find it useful to counter negative thoughts with positive affirmations. Affirmations build confidence and help turn negative behaviour patterns into positive ones
• Affirmations are short, positive statements that you repeat to yourself every day. Examples of affirmations include:
  • I can do this
  • I can achieve my goals
  • People like me for myself
  • I am completely in control of my life
  • I learn from my mistakes. They increase my basis of experience
  • I am a good, valued person in my own right

• Reinforce your positive ‘self-talk’ by writing down your successes at the end of the day or first thing in the morning. Periodically reward yourself for your hard work

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Exercise

• Exercise is a powerful stress reliever. Releasing physical energy through exercise helps to dissipate feelings of anger and tension in a healthy way

• When you’re feeling stressed, try to find time for a short, fast-paced walk or a quick trip to the gym. Any type of activity that gets your blood pumping and fully engages your body will help relax you

• Exercise stimulates the release of endorphins, a type of chemical compound that will naturally lift your spirits and improve your mood. Preliminary research also suggests that long-term exercise may condition your body and mind to handle stress more effectively

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Nutrition

• Stress can deplete your store of nutrients and weaken your immune system. When you’re under stress, there are specific foods that will help you cope and foods that you should avoid
• To boost your stress-coping quotient, add vitamins B and C to your diet, avoid caffeine and indulge in the soothing benefits of carbohydrate-rich foods

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 Talk to others

• Problems seem worse when you keep them to yourself. Make time for family – invest the energy to deepen friendships and nurture relationships

• Arrange to meet a trusted friend, colleague or relative for coffee and share your concerns. They may help you see your situation in a new light, which could be the first step toward a constructive solution. Maintaining a strong support network helps you deal more effectively with life’s joys and sorrows

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Do you drag yourself out of bed each morning, longing for just one more hour of sleep? Well, your instincts are probably right – one more hour of sleep could make a world of difference in how you think and feel.

The reality of our overscheduled lives means that most of us don’t get enough sleep to function at our best. Sleep deprivation is known to cause moodiness, lack of motivation, impaired judgment and a general feeling of malaise. If you consistently deny your body adequate rest, you may also increase your risk of age-related disorders, such as heart disease, diabetes, obesity and memory loss.

So, how much is enough?

Sleep experts indicate that you’re getting enough sleep when you are able to get up easily, stay alert through the day and then go to sleep easily at night. The amount of sleep needed to achieve that goal varies from person to person. Some people feel rested after six hours of sleep, while others may need 10 hours to get the same results.

If you need an alarm clock to get up, then you’re probably not getting enough rest. If you’re feeling tired in the morning, try adjusting the time you go to bed at night. An earlier bedtime might allow you to bounce out of bed cheerfully, without hitting the snooze button even once!

Quality over quantity

When it comes to sleep, quality is just as important as quantity. Deep, restful sleep gives you maximum health benefits. One of the best ways to ensure restful sleep is to follow good ‘sleep hygiene.’ Essentially, this means developing a regular bedtime routine that prepares you to fall asleep easily.

Most experts recommend using the bedroom only for sleep and sex. One of the most common causes of disturbed sleep is worry. If your bedroom is also your office, then that urgent report or unfinished bookkeeping will prevent you from preparing your mind for sleep. If you’re lying awake, worrying, get out of bed – try not to associate bedtime with solving problems.

Here are some helpful tips for getting the sleep you need:

• Make your bedroom as quiet and dark as possible and keep it at a comfortable temperature

• Go to bed only when you’re sleepy. Don’t make yourself anxious by lying in bed, waiting for sleep to come

• If you can’t fall asleep, get up and do something outside of the bedroom. Read a book or watch some TV and go back to bed only when you feel sleepy

• If worrying is keeping you awake, set aside some time earlier in the evening to address your concerns. Use the evening hours to prepare your ‘to do’ list for the next day. That’s a much better use of your time than lying awake at night, writing your list in your mind

• Try to maintain a regular wake-up time, even on weekends. Your body functions much better on a regular routine

• Don’t drink caffeinated beverages or alcohol within four to six hours of your bedtime

• A light snack may help you sleep but avoid having a big meal just before bed

• Regular exercise promotes restful sleep but try not to exercise within six hours of bedtime. The energizing effects of a good workout will make falling asleep difficult

• If you feel the need for a nap during the day, make it a short one (less than an hour) and plan to be up again before 3 p.m.

Workplace stress

43% of Americans feel that their job or work is the greatest source of stress in their lives. Recent research links workplace stress to four key factors:

• High demand – having too much to do in too short a time
• Low control – having too little influence on the way that work is carried out
• High effort – the emotional or psychological demands of the job
• Low reward – receiving inadequate recognition for a job well done

The good and bad sides of stress

It’s normal to expect a certain amount of stress in your life. In fact, stress can be good for you. In small doses, stress can generate the energy and motivation you need to meet the daily challenges at work and at home. When you handle a challenge successfully, the brief but intense brush with stress generates an adrenalin rush that can leave you feeling happy and satisfied.

Health problems tend to develop only if excessive stress becomes chronic. When worry or tension continues for a length of time, the prolonged exposure to high levels of stress hormones can cause permanent damage to your body. Chronic stress has been linked to heart disease, depression, immune disorders, diabetes and is a contributing factor to many other health conditions.

Maintain a positive attitude

In many workplace situations, the factors that contribute to job stress can’t be changed or may take a long time to improve. When stress is unavoidable, it’s essential to maintain a good mental attitude. Instead of dreading your workday, take a step back and try changing your perspective a little – you may surprise yourself by discovering a new passion for your work:

Chart success differently
If you’re driving hard towards a specific goal, you may have forgotten to enjoy the journey along the way. Take time to appreciate the progress you’re making, instead of focusing exclusively on your final destination.  Each morning, review the successes of the previous day (no matter how small!). Look for the positive – it’s a great way to start your day

Change your patterns
Take a different route to work, try a new restaurant, talk with a colleague about something other than work. When you make small changes in your daily routines, you’ll find that your outlook on life improves dramatically. Those little adjustments really do make a difference!

Reset your goals
Stress can be just as easily caused by frustration and boredom, as by overwork. Maybe you’ve achieved many of your work goals and you’ve hit a plateau. Or maybe you’re just coasting at work, instead of challenging yourself. Now’s the time to start fresh. Come up with some new ideas and new goals that you want to accomplish – your enthusiasm will pick up when you start to see new opportunities on the horizon

Face your fears
Are you putting up with the status quo because you’re afraid to make a change? Are you refusing to take a risk because you don’t want to face criticism, disapproval or failure? Think about the issues that are holding you back and decide if your fears are realistic. Then take the plunge!  A calculated risk may be just the thing to get rid of your restlessness and improve your job satisfaction

Concentrate on your strengths
Evaluate your strengths and weaknesses. Try to pursue tasks that suit your talents and focus on opportunities where your weaknesses won’t matter. Doing work you enjoy is one of the best ways to build your self-confidence and achieve a happy, healthy life

Strive for excellence
Don’t fritter away your time doing work that doesn’t help you achieve your goals. Focus on the right things and you’ll find your job satisfaction will improve and your stress levels will drop. When you tackle a new task, ask yourself:

•  
  • What is the purpose of the job?
  • What are the measures of success?
  • What are the priorities and deadlines?
  • What resources are available?
  • What costs are acceptable?
  • How does this task relate to my personal work goals and the goals of my organization?
  • How can I perform my best in completing this task?

Take a vacation
Absence makes the heart grow fonder! Give yourself a well-deserved break to recharge your batteries. Some time away from work will let you return refreshed and re-energized. You won’t do anyone any good if you’re constantly running on empty

Living and working in a cluttered environment is expensive. Clutter costs us:

• Time – which is priceless and can never be replaced
• Energy – because it makes our jobs harder
• Financially - because we pay for the initial purchase, pay to maintain the clutter and pay for wasted time spent looking for misplaced items
• Peace of mind – because it’s hard to relax in a space that’s overloaded with things that demand attention. And, as we all know only too well, it’s very stressful to look for items that go missing when we need them

Making order out of chaos

Here’s a simple, three-step process for organizing any space:

Step 1. Designate the purpose of the space you’re planning to organize

• Create a purpose statement for your space. Identify all the activities that will take place in that space and write them down in a list

Step 2. Eliminate anything that doesn’t fit the purpose of the space

• Start by creating four sorting boxes or piles:
  o Give away
  o Throw away
  o Store in this space
  o Store in another space

• Now, with your purpose statement and list in mind, go through the entire contents of your space and sort everything into these four categories

• ‘Sort everything’ means exactly that! Take a good, hard look at everything on your desk, drawers and cabinets – don’t forget to check your walls and counters, too. Sort all the items in one area before moving on to the next spot (yes, it’s a big job, but it’s worth it – once your living/working spaces are organized, you’ll have more time to relax!)

• As you go through the sorting process, ask yourself these questions:
  • Is this item useful to me? Have I used it in the past year? If not, get rid of it
  • Is it in good condition? Does it work properly? If not, fix it or throw it out
  • Do I have too many of these? Store excess supplies somewhere else or give them away
  • Is this a seasonal item I can store elsewhere? A labeled storage box is ideal for this type of thing

Step 3. Find a home for the items in the ‘store in this space’ pile

• Eliminate the things that don’t fit the purpose of your space

• Invest in some organizing tools for storing the items that you put back into your desk, cabinets and counters. File boxes, drawer organizers, accordion files, even plastic containers will help keep your spaces tidy

• Store frequently used items in easily accessible drawers and cabinets. Make sure these items are kept close to the place where they’ll be used

• Store similar things together (eg. all office supplies in one place)

• Store items on your desk or counters only if you use them often (several times a week). Otherwise, put them away

• Once you have everything in the right spot, use a label maker to label what goes where. Then make a point of always putting things back in the right place!