by Sarah Jividen | Aug 20, 2019 | Nurse Health Tips, Nurse Life, Nurse Work Life Balance, Working Mom
As s a nurse I have been exposed to so many stressful situations. I’ve been cussed at by angry patients (more times then I can count), swung at, kicked, had a full urinal thrown at me, been exposed to, been in the middle of dozens of violent patient situations and take-downs, and been the victim of nurse bullying.
In addition, I see other nurses being treated poorly from patients, family members, doctors and even sometimes other nurses. In fact, it’s not even unusual. And, like other nurses, I am expected to continue giving compassionate patient care without regard to my own well being.
This sacrificial attitude of putting myself last on a very long spectrum of compassionate care is just not going to cut it anymore. The thought of spending an entire career with this amount of wear-and-tear is frightening. Something has to give before I completely fizzle and burn to a crisp.
Nurses need to have compassion for themselves too.
I came out of nursing school with equal parts compassion and adrenaline to save lives and make a positive difference in the world! In fact, I left a very lucrative 10 year medical equipment sales career so I could do just that. I was determined to advocate for and serve my patients to the best of my ability. Compassion was one of my greatest strengths.
As an overachiever for most of my life I have always maintained the attitude that I can do anything as long as I try hard enough. And now, after 7 years as a registered nurse, I am discovering that I am failing at the one thing that actually defines a great nurse: compassion.
The nurse burnout is real.
What I am currently experiencing is a state of physical and emotional exhaustion that is more extreme than anything that I have ever experienced in my adult life. I started my nursing career with the determination to give amazing patient care and here I am, 7 years later, losing my compassion.
(And just so you know – this has been hard for me to acknowledge because I have been a “yes” person my entire life.)
There is beauty in the breakdown.
My nursing burnout amplified after the birth of my first child in 2015. Then, it got even worse after my second child in 2018. In fact, I started writing regularly again out of desperation to find an outlet for the exhaustion and overwhelming fatigue I was feeling as a nurse and new mom. My goal was to find more effective ways to take better care of myself and make my life a little easier. And it actually has helped me find a little reprieve.
But most importantly, it has opened my eyes to the fact that I need to make some huge changes in my life. Most of all, I need to find my compassion again. But this time I am unapologetically focusing my compassion on myself, first.
So, in light of this discovery, I am 100% accepting and honoring these uncomfortable feelings. I am using them as a catalyst to make changes in my professional and personal life. My mental and physical pain will be an opportunity for growth and finding self-compassion.
I rarely take the time to do nothing and reflect. This is a good year for more of that.
I am on a mission for self-compassion.
You know how when you fly in an airplane, there is the safety warning before take-off? Passengers are instructed to put the oxygen mask on themselves first, then help others around them. Because if you pass out from lack of oxygen, you’re not helpful to anyone!
So, here is me putting the oxygen mask on myself first. Some of the changes I am making are professional and some are personal. But they are all things I have been wanting to do for a really long time but haven’t because I was thinking about others’ needs before my own.
Here are my new personal nurse self-care and self-compassion goals:
#1. Work two 12 hour shifts a week instead of three
This one is hard for me because it equates to a significant decrease in pay (and I really like money!). With two toddler age children, child care is our biggest expense (besides housing) and it’s not going away any time soon. But fortunately, we are in a position to afford it for the time being and I want to use the extra day off to spend more one-on-one time with my adorable babies.
In addition, since most hospital shifts are 12 to 13 hours I don’t get to see my children at all on the days that I work. I am also staying away from working back-to-back shifts because I just don’t want to be away from my children for more than one day at a time.
#2. Work fewer holidays and as few weekends as possible
After I had children I really hated having to work on holidays. I have missed so many birthdays, Easters, 4th of Julys, Thanksgivings, Christmas and New Years to be working at the hospital. At some point, I started to resent missing that time with my family. Working on holidays is the norm for many nurses, and I expect to work some. But since I will be working a little less anyway this will also equate to working fewer holidays as well. The same goes for weekends.
Self Care for nurses is more important now than ever.
#3. Continue working per diem
There are a lot of benefits and drawbacks to being a per diem nurse. For example, I love that I can schedule myself to work on the exact days I WANT to work. However, it also means that if I am not needed then I get canceled at 0400 and then I don’t make any money for that day. And since I end up paying for a nanny regardless, that’s a double whammy.
The best part of being a per diem nurse is that it offers me a much better work-life balance. When I worked as a career nurse it was almost impossible for me to secure childcare because my work schedule was always changing. Some weeks I got the schedule I needed and others I didn’t. So on the whole, being a per diem nurse is the right choice for me and my family.
#4. Continue writing and growing my website to help other nurse moms
In 2016 I became a nurse blogger. My venture was born out of my frustration with burnout as a registered nurse and my desire to create a more flexible work-life balance. Writing about nurse lifestyle topics that interest me and exploring ways that nurses can take better care of themselves helps me to take care of myself better too.
My little blog is even starting to make a small monthly income, which absolutely thrills me. I have a dream that if I keep working hard my website will make enough money that I can work one day a week instead of two.
#5. Take a comprehensive course in website management and blogging
Last week I signed up for a comprehensive blogging course that will probably take me the next 6-8 months to complete. I honestly haven’t been more excited to do something for myself like this in a really long time. In fact, I can’t wait to see my progress over the next year!
#6. Explore other medical-related career options
A few weeks ago I interviewed for an aesthetic sales position. Although I didn’t end up working for the company, it did open my eyes to the fact that there are so many other great opportunities that I could be interested in and also fit my skill set as a nurse. A nursing practice can take many forms and I am giving myself permission to continue learning about other nursing career options.
#7. Focus more energy into my family and friends
One of my New Years resolutions this year was to “choose fun.” So many studies have shown that spending quality time with family and friends is incredibly helpful in decreasing stress and improving burnout symptoms. Since I will be working a little less I will have more time to focus my energy on the people who matter most to me.
#8. Enjoy my new fancy gym membership (with childcare on site!)
In the spirit of investing more in myself, I started 2019 off with a gym membership. It has been a complete game-changer for me. In fact, the old me would never have never splurged on a fancy gym membership. Making regular time to work out always makes me feel great, clears my head and gives me more stamina. And my 1 year old loves the Kid’s Club, so it’s a win-win.
As a nurse and mom, my life basically revolves around caring for everyone else, and I am SO GRATEFUL to be able to do that. But if there is one thing I have learned through my own compassion fatigue it is that I need to put the same care into myself as I do into my patients and family. So in the spirit of self-compassion, I am metaphorically putting on my oxygen mask first, before helping those around me.
#9. Practice more yoga
I have been regularly practicing yoga for 14 years. Finally, in 2o15 I completed Yoga Works’ 4 month Urban Zen Integrative Therapy program for medical professionals. I learned how to teach simple yoga, do guided meditation and perform Reiki. It was amazing!
However, in recent years I have not been practicing as much as I would like, and that is going to change. My goal is to incorporate yoga into my busy schedule every single day. Even if it’s just for 10 minutes. Yoga helps me stay balanced in times of great stress, gives me flexibility (both physically and mentally) and has been extremely grounding. In fact, I recently started teaching my 3-year-old daughter a series of yoga poses and it is bringing us both great joy!
These two are already happy about self-care goal #1: Work two 12 hour shifts a week instead of three. Job flexibility has never been so important to me.
In conclusion
Nurse self-care matters. If we don’t care for ourselves then how can we expect patients to listen to our health advice and education? I am taking this opportunity to give myself compassion and hopefully lead others by example.
If other nurses find themselves feeling as unappreciated and burnt out as me I encourage them to find ways to care for themselves first. Otherwise, we are perpetuating a broken system that does not acknowledge that nursing burnout is a real issue and ignoring nurse health and well being.
So nurse, what are you going to do to take care of yourself today? Leave a comment!
Additional Recommended Reading:
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by Sarah Jividen | May 2, 2019 | Nurse Health Tips, Nurse Life, Nurse Mom Life, The-Motherhood, Working Mom
Preparing for 12-hour shifts as a registered nurse requires some prearranged groundwork and organization at home to ensure my day starts off on the right foot. As a working mom, I know I will be gone for a large chunk of time, so I do my best to make sure things are correctly set up at home the day before.
Additionally, as an ER nurse, I know how important it is that I take good care of myself so I can continue to give the best possible care to my family and patients. After all, I can’t expect others to listen to my health education if I don’t take my own advice and stay healthy too. No excuses!
(This post contains affiliate links. You can find my disclosure page here.)
My top 4 working mom health tips:
#1. Grocery shop and prepare all meals in advance
I grocery shop every three days, so I can prepare meals for my toddlers and for each of my 12-hour shifts at the hospital in advance. To avoid scrambling at the last minute, I always make sure everything is ready and packaged to go the night before.
I prepare several options for the kid’s breakfasts, lunch, and dinner, including:
- Avocado or almond toast
- Bananas, apples, kiwis, various berries
- Black bean or chickpea pasta
- Cheese squares
- Veggies straws with hummus
- Veggie/fruit smoothies
- Chicken
- Eggs
- Sautéed veggies
Also, one day per week, I make a big batch of quinoa or brown rice and keep it handy in the fridge for quick meal preparation. When I need it, I add veggies, nuts, seeds, dried cranberries, olive oil, tempeh, or whatever else I have in the fridge at that moment. This is so convenient because I can whip something up quickly for my work lunches, and I also have it on days I’m home with the kids.
The Nutribullet is by far my favorite meal prep tool.
To say I use it at least twice a day would be an understatement! This is my #1 working mom health tip. I make everything from veggie smoothies, to salad dressings, to soups and blended coffee drinks. It makes my life so much easier, especially now that we have kids and time is limited.
The nutribullet is my favorite food making tool.
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I have a vegetable and berry smoothie with one tablespoon of Maca powder, flaxseed or hemp seeds for protein, and acai powder. I alternate my veggies between broccoli, spinach, or kale. For the berry part: strawberries, blueberries, and raspberries, although sometimes I’ll add half a banana or mango.
I also make several mason jars (16oz) of overnight oats on Sundays with a variety of flavors:
- blueberry/strawberry/raspberry
- peanut butter and maple
- banana and walnut
- almond and raisin
Then I’ll either add ground flax seeds or chia seeds for extra protein and antioxidant benefit. And I’ll top with a dash of cinnamon. These make such an easy breakfast to go!
Mason jars make preparing breakfasts much easier.
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#2. Sleep as much as possible before a 12-hour shift
12-hour shifts usually end up being closer to 14+ at the end of the day. And, many studies show that working 12-hour shifts is damaging to nurse health due to the length of time that nurses end up working. An increased risk of depression, anxiety, obesity, cardiovascular disease, and even some cancers have all been researched and publicized.
Since the shifts are not getting shorter anytime soon, the best thing that nurses can do to take care of themselves is rest as much as possible before shifts. Therefore, I make it a huge priority to get at least 7-8 hours of sleep before shifts. (This was so much easier before we had kids!)
A few things I use to help me sleep better at night:
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- Eye mask and earplugs. After having kids, I realized that I am an incredibly light sleeper. Even the slightest noises wake me up in the middle of the night. Sometimes I have difficulty falling back asleep again, which is so frustrating when I work a 12-hour shift in the morning.
- Restorative yoga poses. I keep a yoga pillow and a yoga mat right next to the bed that I use for restorative yoga poses about 20 minutes before I try to go to sleep. It helps me decompress me from my day, check-in with myself, and put me into a snugly and sleepy mood.
A yoga pillow is great for restorative yoga poses!
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I keep a yoga mat next to my bed for early morning and night yoga stretches.
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#3 Get regular exercise on the off days
I always feel so much better when I get my heart rate up on my days off. The benefits of exercise have been well documented; it is essential for nurse self-care. It is no secret that regular exercise helps control weight, boosts overall energy, improves your mood, and decreases stress levels. Not only does exercise benefit the nurse personally, but it also allows nurses to have the stamina to give better care to patients as well.
Need to blow off some steam after a stressful day? A yoga session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. Which, in turn, will help manage caregiver burden and help you feel your best.
For me, yoga has been a total game-changer for my stress levels. But it’s also great to change up the routine a bit, and I enjoy escaping with my headphones for a run and listening to music. Whatever you do is great, as long as you do it!
A blue tooth headset is great to use for a run or brisk walk.
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Those who know me know I’m fanatical about compression socks. Wearing compression stockings helped me work all the way through two pregnancies, and I continue to wear them to this day. They help keep your legs energized, prevent varicose veins, and keep your ankles and feet from getting so swollen after being on your feet all day. Plus, they come in the cutest styles now.
Compression socks will save your legs and feet!
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In conclusion
Being a nurse and mom is already hard enough.
But with a little preparation and focus on your well-being and time management, you can be both a healthy nurse and mom and give great care to your patients. It’s time to focus on nurse self-care!
We hope this list of working mom health tips for 12-hour shifts helps to make your life a little easier. Please leave a comment if you have anything you would like to add!
HEY NURSES! Remember to sign up for your FREE COPY of “The Nurse’s Guide To Health & Self Care” E-book in the signup box below! (scroll down)
Additional Recommended Reading
Working Mom Health Tips For 12 Hour Shifts
by Sarah Jividen | Mar 19, 2019 | Nurse Life, Nurse Mom Life, Nurse Money Goals, Pregnancy, The-Motherhood, Working Mom
(This post about saving money for maternity leave as a nurse may contain affiliate links. You can find my disclosure page here.)
As a new mother, it is your legal right to take maternity leave.
Maternity leave is so essential for a new mother for many reasons:
Unfortunately, many women in the US only get six weeks of maternity leave (8 weeks if you have a c-section). And if you are a per diem employee like me, none of that time off is paid. For that reason, I worked right up until my 9th month of pregnancy while working as an emergency room nurse at a level 1 trauma center (thank God for pregnancy compression stockings!).
Nurses work extremely hard to care for patients like they would care for a family member, yet when they have a baby of their own, they often have very little time to bond with their flesh and blood. Add the financial strain into the mix and it can become very stressful and overwhelming. So what is a nurse who is also a brand new mom to do?
Well, I have half-glass full mentality. So for the sake of finding solutions to this conundrum that so many women find themselves in, I compiled a list of ways for mothers to plan financially far in advance of baby’s arrival. You must take care of yourself first!
The average paid maternity leave in the USA is only six weeks for a vaginal birth and eight weeks for a c-section. And if you are a per diem RN then chances are that you will not be paid at all while you are on maternity leave.
Saving for maternity leave is crucial for moms so they can spend more time baby bonding and less time worrying about money!
Unpaid maternity leave for nurses: you need to save up in advance!
After my daughter was born in 2015, I went back to work as a per diem nurse (higher hourly rate and more flexibility, but no benefits – including disability or paid maternity leave). Therefore, eighteen months later when I went on maternity leave with my second baby, I had a completely unpaid maternity leave. It made the whole situation much more stressful for me. Thankfully I planned well in advance to minimize the financial burden.
Here is how I managed to save up an additional 20K for my second maternity leave:
#1. Open a new savings account dedicated to maternity leave.
One of the easiest ways to save money is to pay yourself first. When you set up direct deposit for each paycheck, you make saving much easier. That way, you don’t even see the money hitting your checking account. Liquid cash is good, so you can use it when you need it.
Suzie Orman (one of my all-time favorite financial gurus) says that you want to have as much money saved up for as many months as you plan to take off, as well as an eight-month emergency plan. You never know when an emergency can strike, for example, a medical emergency, a job loss, or worse. The faster you can start saving into an account dedicated to maternity leave, the more prepared you will be when it comes.
#2. Make a budget and stick to it.
I prefer more of a no-budget budget strategy. I decide how much I want to save each paycheck and immediately transfer it into an online savings account as soon as payday comes.
I am aware of everything I purchase and review it each month by using a program called Mint to track my expenses. If you aren’t using this, you should be. Since I have started using Mint I have watched my savings rate take off farther than ever. It is incredible how much you can save when you know exactly where your money is going!
I’m always surprised by how many people I talk to who have no idea what they spend in a month. Needless to say, this is a poor strategy for preparing for an unpaid maternity leave. You’ve got to have a plan.
#3. Make more money now or take on extra work.
If you are currently pregnant or even just thinking about it, now is a good time to take on extra hours at work. Especially if you can get overtime pay.
As a nurse, anything over 40 hours of work a week is considered overtime at my hospital. I don’t work overtime anymore now that I have small children, but I did it during my pregnancies just to add a little more to my savings.
Also, some holidays pay time-and-a-half rates. Therefore, I have been known to pick up shifts on Memorial Day, Labor Day, Thanksgiving, or even Christmas. It’s not my favorite thing to do, but my family handles it by celebrating these holidays on the day before or the day after the actual holiday. When children are young, they don’t know what day it is anyway, so this strategy has worked particularly well. It adds up quite a bit when you are saving to be out for a few months.
Nurse maternity leave: how to save up in advance
#4. Cut all recurring expenses that you aren’t using or don’t need.
Look at your monthly expenses and see if there is anywhere that you can reasonably cut. Are you using the 100$ a month gym membership? Or does it make more sense to take daily walks and do online yoga classes at home?
My husband and I talk about money often and try to be responsible about our spending. Saving money is all about establishing priorities and having set goals. This has kept us in good financial health and kept us on the same page with our spending habits.
#5. Look at the easy ways to cut back.
Families dropping from a dual income to a single income usually need to trim expenses somewhere. Make a list of everything you are spending money on, and be honest with yourself about what is an actual need. Here are a few ideas to throw on the table:
- Nix the coffee cart habit = save $4 a day
- Pack your lunches = save $12 a day
- Cancel the cable you are barely using anyway = save $80 a month
- Cook your meals at home instead of ordering take out = potentially $100’s in savings per month (if you eat out a lot)
- Go on a 3-6 month spending freeze on things that are not an actual “need” = $$$
Do you see my point here? There is A LOT of money to be saved if you just pay more attention to what you are spending money on.
I do consider myself somewhat of an expert on “trimming the fat” on my own spending habits since paying off a large amount of student loan debt in a short amount of time. Saving money for maternity leave as a nurse was a very similar experience.
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#6. Don’t fall for the baby registry trap.
There are so many items that I was told I had to have for baby #1. Many of them are “nice to have items” that I barely even used (I’m looking at you grocery cart baby cover I only used three times!). Many of these supposed “must-have items” from my baby registry are currently being stored away in my garage and will, at best, find a new home in our local Goodwill.
I remember looking through Pinterest at lists of “must-haves” for the new mom. They are long and mostly unnecessary. Stay away from those lists!
For example, I was told that I “needed” the newborn insert for our stroller. But for the first few months I was using her car seat in her stroller. By the time I went to use the insert, she has already grown out of it. Same went for the ergo baby newborn insert- I didn’t even need it until she was too big to fit in it anyway.
If you need something, then go ahead and get it. These are just my thoughts as a second-time mom with a lot of baby registry regret. Except for a double stroller and a crib, I can’t think of any other BIG items I will need for our new baby.
#7. Consider the extra expenses that come with a new baby.
There will be some extra expenses after the baby is born. Some of the big ones for us are diapers, wipes, food, and additional childcare. None of these things are cheap, so it’s good to be prepared for the expenses in advance.
You could always decide to go the cloth diaper route. I know people who have done this and it does save quite a bit of money. That, however, was not in our savings plan. Some things of convenience are worth the money, and that was one for us.
Other significant expenses include childcare enrichment classes (MyGym, recreation classes, music classes, etc.) if that is something you are interested in.
Childcare is our single biggest expense besides housing. In fact, if I didn’t have a higher hourly rate that I get from being a per diem nurse, it might not even make financial sense for me to work as an RN. We have a nanny that comes every Monday and Wednesday, so those are the days that I work at the hospital (plus one day on the weekend when my husband is home to watch the kids). If you have family that can help on days you work, that would be a huge financial saving.
I have read that the average baby costs their parents $300,000 from the time they are born until the time they turn 18. And that doesn’t even include a college education! I don’t know about you, but that makes me think about how we budget our money. (We have college funds set up for both of our kids, which started the day they were born, but we are still going to encourage them to achieve scholarships!)
#8. Think about the big picture.
Having a baby is one of the most amazing human experiences I have ever had. I love being a Mom. However, it can also be stressful at times, even with the most thoughtful preparation.
At the end of the day you can only do the best you can. Saving for unpaid maternity leave is just one of the things I did to try and ease the financial loss that comes with having a baby. It is wise to try and eliminate as much stress as you can so you can joyfully relish in the awesomeness that comes with having a new baby.
Now, if only I could invent a healthy way to live on increments of 2 hours of sleep or less, I would be golden! Best wishes to you and your growing family.
Are there any other tips on saving money for maternity leave as a nurse you would add to this list? Leave a comment!
P.S. HEY, NURSES! Remember to sign up to receive your FREE E-BOOK “The Nurse’s Guide To Health & Self Care” in the sign-up box below! (scroll down)
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by Sarah Jividen | Feb 12, 2019 | Breast Feeding, Mom Tips & Tricks, Nurse Life, Nurse Mom Life, Working Mom
*This post contains affiliate links that I have personally used and have found essential for pumping at work as a nurse working 12-hour shifts at the hospital. You can find my disclosure policy here.
Having a new baby is both incredible and overwhelming. Breastfeeding can be hard for new moms (it certainly was for me!). Once I finally got the hang of it, my maternity leave was almost over and I had another problem to figure out: how was I going to continue breastfeeding while working as a nurse?
Nurses who breastfeed may face challenges as they return to work.
There is good news for nurses who want to continue breastfeeding their babies for up to a year or longer as working moms and nurses. It is possible! But you need to plan in advance and communicate with your workplace about your intention to pump at work. And you need to have the right pumping supplies to make it possible.
If you don’t plan ahead, pumping at work can be extremely difficult. But with the right pumping tools and a lot of determination, you will find that you can make pumping fit right into your busy nursing schedule!
Even I can’t believe how long I have been able to pump while working as a nurse.
I am happy to share that I have been successfully pumping as an ER nurse in a very busy level 1 trauma center for the last 13 months. And I still can’t believe how well it is going! Sure, there have been a few minor hiccups along the way (like forgetting my breast pump at home, whoops!). But overall, the experience has been way better than I would have thought.
I now know that I will be able to continue pumping breast milk for my baby for as long as I desire. I want other working moms to know that they can do this too. (Read more about what I have learned about pumping at work as a nurse).
Pumping Essentials For Nurses At Work:
This pumping essential is the highest on the must-have items for obvious reasons. Without it, you have no way to access your milk! I am using the Medela portable pump because it is the one that my insurance covers, and it works great. You want to make sure that you have a double pump so you can pump both breasts at once to save time. You can also use this bag to store your breast milk while you are away at work as long as you keep it in a refrigerator.
Check with your insurance to see if they cover a portable breast pump before you buy one. I live in California and my insurance gave me a breast pump free of charge!
(Just a note, the different brands do not work interchangeably with each other. So you want to make sure you find one brand you like and stick with it! Otherwise, you will end up with a bunch of parts that don’t work with one another. You don’t need your back-to-work pumping supply list to be any longer than it already is!)
You will need breast milk collection storage bottles to store your milk until you get home from work. I use the Medela bottles because I already use the Medela pump but there are several other brands you can use as well. Just make sure the ones you are using are made without BPA (it’s a safer plastic that helps retain breast milk’s beneficial properties).
I also like the Medela screw-on lids better than some other brands because they are leakproof. (I tried a different brand and had an issue with leakage all over my packed lunch!). You can wash them in the sink and they are also dishwasher safe.
For the sake of time and efficiency, it is very important that you double-pump at work. I really like this double-pumping bra because it makes it possible to double-pump without having to hold the pumps with both hands. Once you start pumping, you will find that having to hold the pumps in place is really annoying and makes it difficult to do anything else. It also helps prevent spilling accidents since you can remove and clean one side at a time.
Engorgement is no joke. There have been a few times at work when I wasn’t able to pump on schedule and I ended up leaking through my scrubs (you could barely see it, but still!). As a result of that embarrassing experience, I started wearing nursing pads when I was at work. I already wore them at home from the time my son was about one week old.
I use reusable nursing pads made of bamboo because I have read that many disposable pads contain absorbent chemicals which come in direct contact with your skin. They also run the risk of trapping moisture, especially if you are leaking. This can increase the risk of mastitis, a very painful bacterial infection that will make you sick and can be dangerous if untreated. Disposable pads can also be expensive over time if you are frequently using them. I have 12 reusable nursing pads and I run them through the washer and dryer with all my other clothes.
The beautiful thing about pumping is that you can store your breast milk in the freezer! So even if you have a surplus of milk, you can put it away for later use. These little breast milk storage baggies are great because you can write the date on the top section so you know how long they have been in the freezer.
Place them in the refrigerator for 12 hours before you need them to thaw them out. Or place them in a bowl of hot water for quicker use. These are a necessity for working moms who pump – I have used over 200 of them already!
My freezer got a little overloaded with breast milk within the first few months that I was back at work and this milk storage organizer helped me to keep things more organized. It also helped me keep the milk organized by date so I make sure to use the oldest milk first.
Pumping At Work: Cleaning Parts And Sanitation
One of the biggest concerns of many nurse moms who are pumping at work is cleanliness. After all, a hospital is a place where sick people go and it is more full of germs than pretty much anywhere. The last thing a new mom wants to do is accidentally bring home unwanted bugs to their new baby! Thus, it is so important to try and keep your breast pump parts as clean as possible while you are pumping during 12-hour shifts.
First, it is very important to try to pump in an area of the hospital that is as clean as possible. Many hospitals have a lactation room set aside for employees of the hospital. Talk to your administration about places where you can safely pump that are as germ-free as possible. Bathroom stalls are not a place for a new mom to pump! You have the right to pump at work as a nurse in a sanitary place!
For more information on successful pumping during 12-hour shifts in the hospital, read How To Pump At Work As A Nurse.
Here are a few essentials for keeping pumping parts clean at work:
Medela quick clean breast pump & accessory wipes are perfect for nurses at work with no access to soap or water for cleaning breast pumps and accessories. Unfortunately, many nurses have no choice but to pump in empty hospital rooms with no running water and therefore have a difficult time cleaning pump parts. These are still so helpful for me as a nurse who pumps at work. One wipe cleans both breast shields, valves, and membranes.
I also use these for cleaning changing tables, high chairs, cribs and countertops, and toys, as well as other hard surfaces when I am at home. And the Medela quick clean wipes are unscented, alcohol and bleach-free as well.
Pumping At Work As A Nurse Frequently Asked Questions
How often should you pump at work during a 12-hour shift?
For a 12-hour shift, it is generally recommended to pump every 3-4 hours, or at least 2-3 times during that time period. This frequency helps maintain milk supply and prevent engorgement or discomfort.
How much time should I be allowed to pump at work?
The amount of time allowed to pump at work may vary depending on your location and workplace policies. However, many countries have laws or regulations in place to protect the rights of breastfeeding mothers. In the United States, for example, employers are required to provide “reasonable break time” and a private space (other than a bathroom) for nursing mothers to express milk for up to one year after the birth of their child. The specific duration of each pumping session may vary, but it is generally recommended to allocate 15-30 minutes for each session.
Can I pump while at work?
Yes, you can pump while at work, and it is an important way to maintain your milk supply and provide breast milk for your baby. It’s advisable to communicate with your employer or human resources department in advance to make arrangements for a private and comfortable space where you can pump. Many workplaces provide designated lactation rooms or areas for this purpose.
How often should I pump at work during a 10-hour shift?
During a 10-hour shift, it is recommended to pump at least 2-3 times. Similar to a 12-hour shift, aim for pumping sessions every 3-4 hours to maintain milk supply and prevent discomfort.
Is it OK to pump every 4 hours at work?
While pumping every 4 hours at work can be acceptable for some individuals, it’s generally recommended to pump more frequently, preferably every 3 hours or so. Pumping every 4 hours may work for some mothers, but it can potentially lead to a decrease in milk supply or increased discomfort due to engorgement. Adjusting the pumping frequency based on your individual needs and milk supply is important.
Do you have to clock out to breast pump at work?
The regulations regarding clocking out to breast pump at work can vary depending on your location and workplace policies. In many countries, such as the United States, employers are required to provide reasonable break time for nursing mothers to express milk, and this time should not be deducted from regular working hours. However, it’s essential to familiarize yourself with your specific country’s laws or regulations and consult with your employer to understand their policies regarding pumping breaks.
How do you survive a 12-hour nursing shift? To survive a 12-hour nursing shift, consider the following tips:
- Stay well-rested before your shift and practice good sleep hygiene.
- Stay hydrated and eat nutritious meals and snacks throughout the day.
- Take short breaks when possible to rest, stretch, and refuel.
- Use supportive shoes and comfortable attire to reduce physical strain.
- Prioritize self-care and stress management techniques during your off-duty hours
Will my body get used to 12-hour shifts? With time, many individuals can adapt to working 12-hour shifts. It may take a few weeks or even months for your body to adjust fully, but establishing a consistent sleep schedule, maintaining a healthy lifestyle, and taking care of your physical and mental well-being can help with the adaptation process. It’s important to listen to your body, get enough rest, and seek support when needed.
Take it one day at a time, Mama.
Breastfeeding while working as a nurse can be overwhelming, but you can do this! I hope this list of pumping essentials helps you too!
There are a lot of products on the market and it can be overwhelming for a mom who is preparing to go back to work from maternity leave. So, make it easier on yourself and have a plan in place before you go back to work (read more about how I pump at work as a registered nurse who works 12-hour shifts).
After successfully pumping at work with two babies, I have whittled down my list to include the things that have helped me the most. I hope this helps to guide you in the right direction to find what works for you too!
It is your legal right to continue to provide breast milk for your children and pump while you are at work. Do not let anyone tell you differently or make you feel guilty about it. Only you know what is right for you and your baby.
Let me know how it goes as a pumping mom in the workplace and please reach out to me if you have any questions. Breastfeeding while working as a nurse is possible! Good luck, Mama!
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by Sarah Jividen | Jan 8, 2019 | Body, Nurse Life, Nurse Mom Life, Nurse Work Life Balance, Self Care For Caregivers
To the nurse who is also a mom: It is possible to find time for exercise, but you are going to need to get creative. Being a nurse mom is challenging, and it’s all about finding balance.
Long gone are the days when I could leisurely wake up naturally and decide whether I wanted to take the 9 a.m. or the 11 a.m. yoga class or when I would put my running clothes on in the afternoon and lay around until I “felt ready” to head out for my jog, sometimes several hours later.
Before becoming a nurse and mom, I used to put a lot of thought into the location of my runs. Where would I go today? The beach? Or to the running trail? I never even thought about how long I would be out. I just ran until I felt tired and then called it a day.
Now I’m lucky if I get to squeeze in a 20-minute run after I put the kids down at 8 PM. And by that time, I’m usually so tired I can barely muster the energy to get out the front door!
For the record, I am happier now than I think I have ever been. I wouldn’t change anything about all of the blessings in my life that make me so incredibly busy. I LOVE being a mom and an ER nurse. But, as a healthcare professional and a person who enjoys a little self-care here and there, I am all too aware that I need to get regular exercise if I want to keep my sanity intact.
What are the simplest ways to exercise as a busy nurse mom?
Over the last month, I have been interviewing fellow nurses to find out how they squeeze in a workout while balancing motherhood and 12-hour shifts. Some of the feedback I received was very encouraging! The conversations I had with these nurses convinced me that it is, in fact, very possible to stay fit when it seems that there is no more time in the day.
For me, finding time for fitness has been a trial and error project. Over the past three years (since my first baby was born), I have tried several methods to squeeze workouts into an already crammed work/life schedule. Some of these methods worked, some I tried but didn’t stick to, and some never came to fruition.
My journey to stay fit, along with the information shared with me by my fellow nurse comrades, revealed four primary ways that nurse moms can successfully find time to exercise.
It is possible to find ways to exercise as a busy nurse mom. Be creative!
Fit nurse tip #1. Work out before the kids get up.
Before kids, I never in a million years would have dreamed that I would be awake in time to make it to a 6 AM hot yoga class. But free time is sparse now. If I don’t make time somewhere, then it won’t happen. It’s as simple as that.
The good news is that when I drag myself out of bed early for a workout, then I feel amazing for the rest of the day. Sure, I’m tired, but I would be even more tired if I didn’t exercise at all. By starting my day with a yoga-induced rush of endorphins, not only do I feel better, but I am so much more productive throughout the day.
My goal is to make it to a 6 a.m. class at least two times during the week on the days I don’t work. Also, I am usually able to fit one early morning class on the weekend as well. Sometimes it ends up being only once a week, and sometimes if I’m lucky, all three. But something is always better than nothing!
Fit nurse tip #2. Work out on your lunch break.
A nurse friend of mine changes into running clothes and goes for a jog during her lunch hour. Talk about dedication to your health! She says it works for her because she can do it no matter what time her break is. Additionally, the midday exercise helps break up the day, helps her deal better with stressful patient assignments, and gives her energy for the rest of the shift. And she is a good role model for patients to boot!
(On another note, my husband replaced his lunch hour with an F45 class 3 times a week. Although he is not a nurse, he is a busy working parent nonetheless. The benefits for him are so obvious. He is noticeably better able to manage work stress and comes home with significantly more energy at the end of a busy workday. And he says he feels a lot better too!)
Fit nurse tip #3. Work out after the kids go to bed.
I know a lot of nurse parents who make it to the gym or a yoga class after working a 12-hour shift. This seems to be the most popular time for many parents because the kids are in bed and it’s an excellent time to work off the stress from the day. It is an effective way to put the day behind you and do something for yourself after spending 12 hours putting patients’ needs first.
On occasion, I will try to go out for a run or a walk if I still have a little energy left in me, usually during the summer months when the days are a little longer. Unfortunately, it is also typically when I am the most tired, and I just want to crawl into bed with a book and fall asleep. But I do love listening to music and disconnecting for a little while after a long shift, and a quick run is a relatively easy way to do that!
A post-work run for me is usually pretty quick, 20-25 minutes max. Unfortunately, if I run too long, then I risk not being able to fall asleep, and there’s not much worse than that. After all, sleep is essential to the already sleep-deprived parent!
Fit nurse tip#4. Try squeezing in exercise during the days when you are at home with your kids.
Finding new ways to exercise as a busy nurse mom requires some thinking outside the box. Why not try squeezing in a workout when you are at home with the kids during the day? Besides, isn’t taking care of a baby or toddler already a kind of workout in itself?
Here are a few ways to exercise with kids in tow:
- Turn on a workout video in the living room (good when the weather is poor!)
- Take the kids for a walk in the stroller
- Take a stroller strides class with other moms
- Run around with the kids on the playground
- Kick a soccer ball around with the kids
- Try teaching your kids with a Gaiam yoga video (watching my daughter practice yoga just melts my heart!)
- Turn up the music and dance with the kids (it just doesn’t get more fun than that!)
How do you find ways to exercise as a busy nurse mom? I very much enjoy hearing about ideas of what others are doing. Feel free to leave a comment!
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In conclusion
