You can absolutely be your all-star professional self while waiting for your baby to arrive. Balancing the two is about making some tweaks to how you approach your workload and rhythms, things like planning ahead, being open to delegating, and finding ways to support yourself physically.
Here’s more on how to make it work at work these next nine months.
1. Plan out when and how to share the news.
A few factors will likely influence when you decide to let your employer know that you’re pregnant. You may prefer to wait until your pregnancy is past the riskier stages and/or you’re starting to show. But if you’re experiencing difficult morning sickness or other challenges, it may be helpful to loop your boss in sooner rather than later so they’ll understand if you need to take time off or have a lot of doctor’s appointments. Also, as soon as your employer is aware of your situation, you’ll be protected against pregnancy discrimination under federal law (including safety accommodations depending on your type of work), though the Family and Medical Leave Act doesn’t require you to inform your work until 30 days prior to taking leave.
When the moment comes to tell your employer, schedule a private meeting with them—face-to-face if possible in person or, if need be, via video—so you can have privacy and enough time to say what you’d like to say. Be direct and clear with your news. Beforehand, you may want to think out some of the particulars you’d like to share such as when you’ll ideally be starting your leave, ideas as to easing the transition, and any questions you may have about your company’s policies. Let your boss know first, then share the news with other colleagues so rumors aren’t spread before you’re ready.
2. Keep nausea at bay.
Snack often and eat regular, smaller, healthy meals to fight off morning sickness and maintain your energy. Also, steer clear of the lunchroom or kitchen when it’s in high demand to avoid triggering smells.
3. Take frequent breaks.
Every 30 to 60 minutes, take a mini break to get up and move around. It’ll alleviate swelling in your feet and legs, as well as muscle tension. Compression socks may also ease swelling and aches. If your workspace offers privacy, kick up your feet or put your head down on your desk and take a five to 10-minute catnap.
4. Stay hydrated.
Fill up a water bottle and sip often during the work day. (Though taper off your drinking at night, especially as it gets closer to bedtime, so your sleep doesn’t get interrupted by too many bathroom breaks.)
5. Say yes to offers of help.
They may be from a coworker offering to grab food for you while they’re out or from your partner at home doing the dishes so you can get to bed earlier. Anything that eases your load is grand.
6. Make your workspace comfortable.
If you sit a lot during the workday, try to use a chair with a supportive backrest or add extra support with a small pillow. A footstool to prop up your feet may also feel nice. Some companies and offices offer ergonomic equipment or even experts to assist you in making your work station as comfortable as possible.
If your job requires you to stand, propping up one foot at a time on a footstool can ease back and hip tension. (Switch feet every so often.) Make sure your shoes are comfortable and have good arch support. And look for moments to sit down and rest even if for just a few minutes.
7. Pace yourself.
There are times to push to your limits. Pregnancy is not one of them. “Even if you just found out you’re pregnant and your body is barely showing,” explains Maristella Lucchini, Nanit’s Senior Clinical Researcher, “your hormones are already at work and contributing to your feeling tired all the time! That’s often surprising to first-time moms who expect the fatigue to start later on. But first trimester hormones can be brutal!” Cut back on unnecessary events and activities to give yourself more down time and enough sleep.
And a few practices will help set you up for the best possible rest at night: Avoid heartburn and indigestion (common in the first trimester) by skipping foods that are overly spicy and greasy and not eating too late. In your bedroom, blackout curtains, a white noise machine, and a cool room temperature can also help with a good night’s sleep, all tools that you can use long after your baby is born. A humidifier is another useful bedroom addition, good for combatting the congestion that sometimes crops up especially in the second trimester. Body pillows can ease aching muscles and support your growing belly. Stretching a little and/or a warm bath before bedtime may also help with aches and muscle cramps.
8. Avoid high-risk environments.
If you work around dangerous chemicals or regularly have to lift or carry heavy things, you may need to switch up your work environment or see if there are other tasks or responsibilities you can take on during your pregnancy. Alert your doctor early so together you can come up with a plan. The Pregnant Workers Fairness Act also provides legal protection should your job put you and/or your baby at risk during this time.
9. Stay close to your calendar.
Along with pregnancy comes many doctor’s appointments, so plan ahead and touch base with supervisors early to keep them in the loop. Also, look ahead each week to see what your schedule holds. A little advance planning can ease stress as you’ll be able to decide what to prioritize and what’s less important. For example, you may want to go to bed especially early the night before a meeting-packed work day. Or delegate to keep big projects or tasks approachable. As your due date approaches, ease the transition by connecting with coworkers well before you go on leave to share with them any details and information they may need about your current workload.
10. Set boundaries.
This is a time when it’s especially important to listen to your body so remember that it’s okay to leave work at work, skip the long hours unless truly necessary, and say no when something feels like more than you can take on.
Especially as your pregnancy progresses or if you have a high risk pregnancy, you may be more comfortable or need to work from home at least part time. Think about what that might look like and how you could accomplish tasks in a hybrid or remote arrangement, then share your ideas with your supervisor.
How long you work during your pregnancy may or may not be up to you. You may feel good enough—or need—to work right up to your due date. Or physical or other reasons may cause you to start your maternity leave early. But whatever the case may be, until that moment arrives, what you can do for sure is give yourself some extra TLC. Ultimately, balancing work and pregnancy is all about honoring this special time in your life and making the adjustments—some small, some big—that keep you and your baby healthy.
