Managing Morning Sickness at Work: 6 Tips
Disclaimer: The information below is not intended as medical advice and is only intended to offer points you may wish to consider in 'non-emergency situations', along with guidance on where to find additional support. You should consult an appropriate medical professional if you have concerns about your or a loved one's health. Dial 999 in an emergency if someone is in a life-threatening condition.
Pregnancy can be a magical time, filled with excitement and anticipation. But as you eagerly await your family’s new arrival, the symptoms associated with pregnancy can make this time challenging. Morning sickness (not to be confused with hyperemesis gravidarum, a more severe and persistent form of nausea) is one of the most common issues, especially as you work. But despite its name, ‘morning’ sickness can often occur at any time of the day and interfere with your daily routine, making it difficult to stay focused and productive. In this article, we discuss strategies to manage morning sickness at work, helping you navigate these challenging days while remaining as comfortable and efficient as possible.
1. Pack an emergency kit
Morning sickness involves feeling nauseous but can also be accompanied by vomiting. To try to prepare as best as you can, pack a separate bag for work with some essentials to help you freshen up and feel more comfortable after an episode of sickness. This kit can include items like a toothbrush, toothpaste, breath mints, wipes, and water. In addition to the basics, consider packing an extra outfit and perhaps a tissue with a calming scent (like lemon or peppermint essential oil) might make you feel more at ease during an uncomfortable situation.
2. Keep the snack drawer full
Keep a well-stocked snack drawer with a variety of options just in case you have particularly nauseous days at work. What makes you feel more or less nauseous can vary widely, and depending on your body, both being too full and too empty can trigger sickness, so finding a balance and identifying your specific triggers is key.
Ginger is often recommended for its anti-nausea properties, so consider having ginger tea, ginger biscuits, or ginger sweets on hand. But again, it's important to remember that what works for one person might not work for another, so having a diverse selection of snacks is beneficial.
In addition to ginger-based snacks, consider including bland, starchy foods like crackers or rice cakes, which can help settle your stomach. Fresh fruits, nuts, and yoghurt can also be good options to keep your energy levels up after an episode. Dehydration can also worsen nausea, so keeping electrolyte drinks or herbal teas (like peppermint or lemon) might also be beneficial.
3. Avoid the kitchen at peak times
The office kitchen is often the bustling heart of the workplace, but during peak lunch hours, it can become a sensory overload. The wide range of food smells can be overwhelming and may trigger nausea or sickness, especially for those sensitive to strong odours.
To avoid this, try to steer clear of the kitchen during these busy times. Consider making your meals before the lunch rush begins to minimise your exposure to the smells. Plus, it saves you from waiting in line to use the microwave!
4. Head outside
Whenever possible, try taking a quick walk during your tea break or simply stepping out for a few moments to breathe in the fresh air. Fresh air can significantly help with symptoms of morning sickness, providing a much-needed break from the heat, congestion, and sensory overwhelm of your office. While a busy work schedule can make this challenging, even a brief five-minute break outside or ensuring you sit near a window can help you feel more refreshed and reduce queasiness.
5. Adjust your computer screen
Nausea can often be triggered by your computer monitor due to its brightness, colour, or contrast settings. To alleviate this, try to experiment with different settings to find what works best for you. Adjust the brightness to a comfortable level, opt for softer colours, and tweak the contrast to reduce eye strain.
The same could be said for office lighting. If harsh bright lights make you feel dizzy or nauseous, it’s worth having a chat with your boss to ensure that reasonable adjustments are made to reduce sensory overload - such as opting for warm table lamps or a desk by the window.
And remember to take regular breaks from staring at your screen!
6. Communicate with a colleague
Since many cases of morning sickness occur during the first trimester, it can be particularly challenging to share what you’re going through with colleagues. Deciding to disclose your pregnancy at this stage is a personal choice, and it's important to do so when you feel ready. However, confiding in a trusted teammate, or even your manager, may be beneficial.
A colleague can help in various ways, such as providing emotional support or covering for you if your morning sickness is triggered at a critical time, like during a meeting. Having someone in your corner can make a significant difference in managing morning sickness at work, ensuring you feel supported and understood while maintaining your professional responsibilities.