Navigating Neurodiversity and Pregnancy in the Workplace

Navigating Neurodiversity and Pregnancy in the Workplace

But that's not to say these next few months won't come without its unique challenges, in and out of the workplace. And if you're neurodivergent, these difficulties could be intensified. In this article, we explain what some of these challenges may be and what you can do to combat these in the workplace.

Changes in routine

Pregnancy often brings big changes to your routine. For example, you may now frequently attend appointments to check up on yourself and your baby. Your sleep patterns may also be altered, your diet may change, working hours may be modified, and your exercise routine might not look the same as it did pre-pregnancy. While some adapt easily to these changes, those with neurodivergent conditions like autism may find navigating this time challenging due to the lack of predictability.

Although it's impossible to predict every change that will occur during pregnancy, you can still prepare for upcoming changes in the workplace to try and alleviate anxiety. By planning ahead, you can better manage the uncertainties that come with pregnancy.

If you feel comfortable, share your pregnancy and neurodivergence with your manager or HR early. This can help set expectations and open discussions about adjustments. Ask if there are ways you can prepare for future projects ahead of time, or if you can start handovers earlier in your pregnancy to help you feel more in control. You can request flexible working hours to accommodate prenatal appointments or manage morning sickness. Additionally, you can communicate the need for extra breaks or schedule meetings during times of the day when you feel most focused and productive.

Social challenges

When you're expecting, it's not just a time of anticipation for you. Friends, family, and colleagues may also be excited about what's ahead, often leading to several, sometimes intrusive, questions. While this curiosity is usually well-meaning, setting boundaries can be tough if you're neurodivergent, which may stem from social anxieties or misinterpreting communication.

In our previous article, we outlined ways to handle unwanted questions during pregnancy. Preparing responses in advance, such as those suggested in this article, may make it easier to mitigate this scenario.

Sensory sensitivities

Your body experiences huge changes during pregnancy. Be it a change in your sense of smell, increased sensitivity to light and sound, strong food likes or dislikes, or feeling your baby move inside you. You might also find that you're more sensitive to touch.

However, at work, you might find that colleagues are eager to feel your bump, which can be frustrating, and uncomfortable. Try and set clear boundaries from the start. While you can take into consideration that they may simply be curious, or excited for you, this also isn't a justification for crossing your boundaries. If you find direct confrontations too nerve-wrecking, consider taking the help of a trusted colleague or supervisor to reinforce these boundaries.

You can also ask for adjustments to your work environment. If strong smells or bright lights in the office are overwhelming, ask for a fan or softer lighting near your workstation. Use a weighted blanket or a comfort item if it helps regulate sensory input during breaks.

Multitasking

As a parent, you'll wear many hats, and the juggling act often begins even before your baby arrives. Managing deadlines and staying on top of work while navigating all the potential physical, emotional, and mental challenges that pregnancy can be exhausting.

For neurodivergent individuals, multitasking isn't always easy due to hyperfocus. If you have ADHD, for example, which often comes with the urge to become engrossed in a single task. This is often intensified by pregnancy, which may affect energy levels differently.

Be proactive in managing your workload. To mitigate this, try and delegate tasks to your team, where possible. It may also be helpful to find productivity tips that work for your brain.

Anxiety & stress management

Several different types of neurodiverse conditions may co-occur with anxiety, including ADHD, sensory processing disorder and autism. And if you're expecting, anxiety can be heightened for various factors such as hormonal changes, concerns about the future, and potential sleep disruptions.

Your usual self-care routines may need to be adjusted due to pregnancy-related changes. For instance, eating the nutritious foods you once did may feel impossible if your sense of smell or taste has altered, and getting enough sleep may be difficult due to physical discomfort. Explore alternative self-care methods, such as taking a few moments to enjoy a book, going for a stroll during lunch, or practising mindfulness techniques.

Be kind to yourself and acknowledge that it's normal to struggle during pregnancy. Balancing pregnancy, neurodivergence, and work is no small feat. Remember, taking care of your mental and physical wellbeing is essential as you enter this next chapter.