Tips for Surviving the First Trimester at Work

Why am I so tired?

Pregnancy fatigue is not just a sense of sleepiness – it’s a deep, systemic exhaustion. Increased progesterone levels make you feel extra tired while your body redirects energy to forming the placenta and supporting foetal development. It can leave you feeling drained before you’ve even opened your inbox. So, what can you do to fight it?

Survival tips for pregnancy fatigue at work

• Make rest your priority. If you can, go to bed earlier than usual. Power naps during lunch breaks can also be a lifesaver if you work from home.
• Keep fuel handy. Have snacks rich in protein and complex carbs (think nuts, yoghurt, and oatcakes) at your desk for little boosts throughout the day.
• Hydrate. Dehydration makes fatigue worse. If plain water is making you queasy, try herbal teas or flavoured water.
• Move your body. It’s counterintuitive, but getting up every hour or so can actually help fight exhaustion. Standing, stretching, or some pregnancy yoga throughout the day can provide a natural increase in energy.

Morning sickness is an unfair name – nausea can strike at any time of day (or all day long, if you’re really lucky). Managing pregnancy nausea at work can be tricky, especially if you’re trying to keep your pregnancy under wraps.

Tips for Surviving the First Trimester at Work:

• Know your triggers. Common office smells like coffee or microwaved lunches can make sickness worse. Your best chance of neutralising any unpleasant odours is to carry things that cut through them – lemon-scented wipes, essential oils on a hanky, or menthol sweets can work wonders. 
• Adjust your schedule. If possible, ask for flexible hours so you can work during the times you feel your best. Starting later, taking strategic breaks, or scheduling important tasks when nausea is milder can make a big difference.
• Work remotely if you can. Having control over your environment – whether it’s fresh air, fewer distractions, or easy access to a bathroom – can help you manage nausea more comfortably.
• Snack intentionally. An empty stomach often makes sickness worse, so eat small, frequent snacks to keep your blood sugar stable. Dry crackers, plain toast, or oatcakes are gentle options that can help settle your stomach.
• Ginger everything. Ginger tea, ginger biscuits, or even crystallised ginger – this time-tested remedy is backed by science and may help take the edge off queasiness.

Pregnancy brain is real. Blame progesterone, the hormone flooding your body and causing your memory to short-circuit. You might find yourself forgetting meetings, zoning out in conversations, or accidentally sending emails with no attachments (or worse, to the wrong person). 

Combatting first-trimester brain fog:

• Write everything down. If it’s not in your notes or calendar, it doesn’t exist. Set reminders for important admin and embrace to-do lists like never before.
• Go easy on yourself! If you forget something, don’t beat yourself up – your brain is busy growing a baby.
• Take breaks. A five-minute reset between tasks – whether it’s stretching, deep breathing, or a quick walk – can help refresh your mind and boost concentration. 

One of the biggest work-related dilemmas in the first trimester is the question of when to tell your employer you’re pregnant. Legally, you don’t have to tell them until 15 weeks before your due date, but you may want to start the conversation earlier, especially if you need adjustments (like time off for appointments or more flexible hours to combat fatigue).

Things to consider before you tell work you’re pregnant:

• Timing. Many people wait until after the 12-week scan, but there’s no right or wrong time – go with what feels best for you.
• Hierarchy. Consider who to tell first. It’s usually best to inform your manager before colleagues to keep things professional and ensure they hear the news from you directly.
• Plan what to say. Keep it simple. Something like, “I wanted to let you know that I’m pregnant, and I’ll be working out a plan for how to manage my workload and transition when the time comes”.
• Know your rights. You’re legally protected from discrimination, and your employer is required to make reasonable adjustments to support you.
• Be ready for questions. People might ask when you’re planning to take maternity leave – have a rough idea, but don’t feel pressured to commit to a plan too soon.

Not ready to share the news yet? Here are some ways to fly under the radar:

• Master the decoy drink. If after-work drinks are a regular part of your office culture, swap your gin and tonic for a lime and soda. No one will notice.
• Plan excuses for not drinking. “I’m on antibiotics”, “I have an early morning”, or “I’m on a booze detox” all work like a charm.
• Dodge food aversions. If a colleague offers you something that turns your stomach, just say you’re not hungry or had a big breakfast.
• Dress smart. First-trimester bloating can make your clothes feel snug even before a bump appears. Opting for loose tops, layered outfits, and high-waisted trousers can help keep things discreet.
• Take control of conversations. If people start speculating or asking questions, don’t be afraid to change the subject – most people won’t press further, because guess what?! It’s none of their business!

The first trimester is tough – there’s no sugar-coating it. Whether you’re stifling yawns in meetings, dry-heaving in the office bathroom, or dodging yet another “Why aren’t you drinking?” question, remember: this won’t last forever. Before long, you’ll emerge on the other side, feeling more like yourself (and maybe even glowing).

In the meantime, be kind to yourself. Stock up on whatever snacks help, lean on your support system, and give yourself permission to slow down when you need to.

You’re growing a human – everything else can wait.