Balancing Work and Pregnancy

First-Trimester Insights

There is no—and I mean no—apprehending the chaos of growing a human while pretending to be a functional employee. Pregnancy in the first trimester is the wild west. Your hormones are crashing around like a wrecking ball, you're bone-weary all the time, nauseous morning, noon and night, and don't even let me get started on the aching boobs/bizarre food aversions/every-5-second peeing.

Now add to that full-time work responsibilities, deadlines, meetings, and making like you're "just a little tired" on Zoom. It's like trying to run a marathon without anyone realizing that you're secretly battling the flu … in a cocktail dress … wearing heels.

No one warns you that living this double life actually feels kind of weird. Most people don't even know you're pregnant yet, so you're suffering in silence — sidestepping questions about why you're not drinking as much coffee or why you've abruptly gone undercover from lunch meetings. You begin to doubt yourself: Am I weak? Lazy? Bad at my job? Nah, sis. You're pregnant. And this part? It's no joke.

Guiding your career in the first trimester can seem like climbing a mountain blindfolded—but you are not alone. I've been there, cried in the work bathroom and survived to write about it. Here's everything I wish someone had told me about living through those early weeks at work while your body is secretly working overtime.

Why Is the First Trimester So Hard to Hide at Work?

Let's see here: during the first trimester, your body has kicked into overdrive with hormone production, like up to 30 to 50 times more progesterone than regular. That's what's making you feel like you've been run over by a sleepy, nauseated truck. Add to that the uterus that's literally growing and the body's increasing blood volume, and it's no wonder you can't keep your eyes open past 2 p.m.

And yet... work doesn't stop. Bosses don't slow down. Deadlines don't know that your baby is currently the size of a blueberry and sucking your life force dry. Factor in nobody to talk to about your feelings and no one you can trust and you're living in a secret storm.

Here's the truth bomb: you don't need to feel 100%. Most of us aren't. I spoke with a number of working moms who told me what has helped them navigate first-trimester symptoms with professional demands. Whether you are toiling from home or confined to a cubicle, here is your survival guide.

Your Snack Drawer Is Your Survival Line 🍪

If you haven't already, stock the snack arsenal. I'm talking: saltines, trail mix, granola bars, hard candy, ginger chews, electrolyte packets — anything that staves off the nausea and hanger.

"I had a 'pregnancy pantry' in my bottom drawer," said Rachel, a customer support manager. "I even saved a small tupperware of dry cereal to snack on when I couldn't bear lunch."

Pro tip: Smack in dry, tasteless and salty snacks. And store them everywhere — on your desk, in your bag, in your car. That wave of nausea could wash over you at any time.

Strategic Calendar Blocking = Breaks On The Schedule

This one changed my life. Begin to block one half-hour or more on your calendar for "deep work" or "focus time." Not because you're going to be doing your best work, necessarily — because you might need 15 minutes to rest your head or 5 minutes without someone asking you a question or 1 minute sitting and waiting before you have to stand and be responsible for other people again.

Especially helpful for remote work:

• 10:30–11:00 → "focus time" = snack + close your eyes
• 1:30–2:00 → post-lunch crash buffer
• OB appointment day? Block the whole morning

Even if you just close your eyes for a minute or take a walk outside, these small time-outs help your body reset.

Sick Days Aren't Just for Fevers

This is your PSA: You don't have to save PTO hours for your pregnancy. You are not being dramatic. You are not slacking off. You're populating an entire organ system, so yeah — it's OK to have a day in bed with chocolate after that emotional and physical marathon?

"I felt guilty when I would take time off," says Kendra, an accountant. "Then I figured out my body is doing two jobs — and I get paid for one."

Even half a day off after an appointment can be a game changer. Build in rest where you can.

The Bathroom Cry is Sacred

So let's normalize this: the work bathroom cry is a real thing. One moment you feel fine, the next you're sobbing over a printer jam. That's not just hormones — it's the emotional load of trying to function when nothing feels as it should.

I had at least three meltdowns in the handicapped stall between weeks 6–11. And you know what? I emerged stronger (with better mascara). Then give yourself that release when you need it. No shame.

Appoint a Work "Pregnancy Ally" (If Possible)

If you have someone you trust — a boss, a colleague — getting them in the loop early will provide enormous relief. You don't need to share it in a big dramatic way. Just a calm, "Hey, I wanted to tell you about this in case I need some flexibility in the next few weeks."

"My team lead knew at around 9 weeks," Jess, a digital designer, explains. "She pitched in to reschedule meetings for me, helped provide cover so I could log off early when I needed to do so."

If that remains out of reach right now, that's O.K. But it can be a big emotional boost to have at least one person in your corner.

Work Smarter, Not Harder

Now is the time to lean into all the lazy-girl hacks you've got:

• Prepare email templates for the typical ones, you can use to prewrite emails.
• Schedule your energy-heavy tasks to your best time of day (which typically for most people is in the mid-morning)
• Cancel non-essential meetings — no, really, half of them could have been an email.
• Allow yourself to not be "extra." This is the trimester of survival, not heroics.

Stop Apologizing for Being Human

You don't have to justify to anyone why you're not operating at 110%. You are LITERALLY MAKING A PERSON while also stamping through your to-do at work. That, deserves a raise and a nap.

And instead of saying you're sorry for not "showing up the same," try this:

• "Well, thanks for putting up with me, I've had a bad morning."
• "I'm carrying a lot physically right now, I like the grace."
• "For now, I'm doing my best to prioritize rest and be back at my best later this week."

Shift the script. You're not behind—you're adapting. Big difference.

What Helped Me Most

Here's my own personal Trench list:

• Store a nausea kit (with ginger drops, crackers, SeaBands, and a mini toothbrush)
• Adjust your schedule and play to your energy levels
• Set your phone to Do Not Disturb for mini-recovery breaks
• Chat with a friend who's already a mom—and chase your fears away.
• Drop "shoulds" and focus on what truly feels manageable