7 ways to handle work when pregnant in your first trimester

If you’re in your first trimester of pregnancy, you’ll likely be feeling exhausted and rotten! You may not be telling anyone yet that you’re expecting, so how do you manage work when pregnant in those early weeks?

Perhaps you work for a company or organisation, or maybe for yourself. I hope that many of you get to work from home or are hybrid workers to make it all more manageable during pregnancy.

The first trimester is tough, both physically and mentally. But if you’re struggling with work when pregnant in the early stages, the following tips will help you get through it.

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1. Talk to HR or your manager

If you are quite early on in your pregnancy, you might not want to share it with colleagues and clients yet, so decide what works for you and what you’re comfortable with. You need to strike a balance when you’re struggling to work in the first trimester.

If you feel you can tell HR or your manager in confidence, then that could help them understand if you’re feeling poorly, tired and need flexibility. However, if you want to keep it private this early on, that’s completely understandable. You just need to be more crafty to get through it!

In the UK you’re allowed to take time off work to attend your appointments. Check your rights when pregnant in your country and see your employer’s position on it. Check the maternity policy out too so you’re prepared.

Again, if you don’t want to broadcast your pregnancy early, you can arrange to keep these appointments confidential between you and your manager or HR. Or if you don’t want to share it with them, just say they are private medical appointments and do not give detail.

2. Be careful at work when pregnant

You’ll already know you must be careful about lifting things etc. but also, wear sensible shoes or trainers for comfort, see more on that below. Depending on your work environment, do your research and check the conditions are safe for your pregnancy.

If you work from home (handy for the constant loo trips!), ensure you are using an ergonomic chair such as the one I recommend in essentials for home office setup. All home workers need to protect their health and posture at home, but particularly if you’re pregnant.

Later on in pregnancy, you may want to consider a kneeling chair which some find more comfortable when pregnant. I’d take turns between the two, as was never comfy for long in one position.

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3. Wear comfortable shoes and clothes

Even in the early days before you start showing, you might feel bloated in your normal clothes, so make sure you are wearing something comfortable. Whether you’re working from home or sometimes going into the office, maternity clothes have really improved.

You can also just adapt most of your normal clothes in these early days. Stretchy waistbands and floaty fabrics do the trick! I lived in leggings, long skirts and floral dresses.

And you may as well get used to comfy shoes; I started wearing trainers all the time! I like to walk a lot anyway and it was a form of exercise I kept up during pregnancy, so a well-fitting pair of trainers are essential. I love Asics for supportive trainers as they are good quality, comfortable and long-lasting.

4. Keep the snacks handy

In pregnancy, it’s important to eat well (and take your prenatal vitamins). You might not be able to face big meals or particular foods but strangely eating, or at least snacking, can help improve nausea. Having a cracker or dry toast first thing is a good call.

And make sure you have snacks handy throughout your working day such as crackers, fruit and plain biscuits. Whether you’re working from home or on the move, keep those snacks within close reach.

Drink plenty of water too (although you’re probably fed up of the loo trips). You can also eat or drink items with ginger (hello ginger biscuits!) as that can help with the nausea.

5. Try for flexible hours

If you’re struggling with the classic morning sickness in the first trimester (or beyond!) then you may want to see if you can change your hours. Having a later start could be helpful if you’re happy to work a bit later into the early evening. Or maybe to factor in a lunchtime nap!

I had nausea all day in the first trimester which affected my ability to work when pregnant. And I was keeping my pregnancy quiet too, so it was really difficult. Luckily, I had a lot of annual leave unused at the time, so I was able to take time off and rest.

6. Work more from home

If you can work flexibly right in your first trimester (and ongoing), that would be ideal. After taking some annual leave, I was then far enough into my pregnancy to feel that I could share it with HR. So then I asked for more work from home hours which was thankfully granted (this was pre-Covid, so not a given).

Can you request more work from home hours/days, if you don’t have this option already or are a hybrid worker? Working from home is really useful when pregnant and struggling in the first trimester. However, it’s not a given for everyone, so see what can be done.

For more advice on how to approach this, read how to ask to work from home.

See what your work allows to help you get through work when pregnant in the first trimester. If you can start your day slowly, take breaks or even fit in a nap, it will help with the tiredness and nausea. Even just having the opportunity to occasionally raise your legs is blissful when pregnant.

7. Practice self-care

Whether you work for yourself or others, this is the time to take it easy and listen to your body. Ask for help with work if you need it and see your GP or health specialist/midwife for professional advice.

I like to tune out with some quality headphones either at home lying down, or out on one of my daily walks. It’s important to get out for daily gentle exercise and fresh air so make sure you allow time for that in your working day.

There are lots of good books to guide you through the length of your pregnancy and remind you of ways to care for yourself. Two of the best are What to Expect When You’re Expecting and The Day-by-Day Pregnancy Book.

Final thoughts on getting on with work when pregnant in your first trimester

Remember that these early weeks are often the worst, as your body is going through so much change and hormones are rising fast to support the pregnancy. You have the second trimester to look forward to soon. It’s often better for many as the worst of the nausea and tiredness passes (the tiredness comes back later!).

Prioritise yourself if you are having to work while pregnant, whether you work for yourself or others. You will get to know the times of day when you feel your worst and tired, so work around that schedule. Do the best you can without pushing yourself during this precious time and speak up if you need help.

For more, visit the homepage of The Curious Dig and read the main essential items for a newborn you need. And don’t be shy about sharing how to really help a new mum with your friends and family, so they can support you through the early stages.

How did you work when pregnant in the first tough trimester? Did you change your working pattern? Let me know in the comments if you’ll be applying the above.

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The information provided is for educational purposes only, and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment. This site is not liable for risks or issues associated with using or acting upon the information.