How to Deal With Morning Sickness at Work

Pregnancy is an exciting time, but balancing work responsibilities with the physical and emotional changes of pregnancy can sometimes feel overwhelming. Between managing morning sickness during meetings, finding time for prenatal appointments, coping with fatigue, and preparing for maternity leave, it's normal to feel pulled in many directions. The good news is that with a little planning, open communication, and an understanding of your workplace rights, many women continue to thrive during pregnancy. As lactation consultants who support thousands of growing families each year, we've gathered practical tips to help you navigate pregnancy in the workplace with confidence.

Managing Morning Sickness at Work

Around 70% of pregnant women experience morning sickness, and despite its name, nausea and vomiting can occur at any time of day. Whether you're commuting, attending meetings, or working with coworkers, a few simple strategies may help make the workday more manageable.

What Should I Keep in My Work Bag for Morning Sickness?

Packing a few essentials can help you manage nausea if it strikes while you're working. Consider keeping these items in your work bag or desk:

• Bland snacks, such as crackers, pretzels, or dry cereal

• A reusable water bottle to help you stay hydrated

• Ginger or peppermint candies

• Ginger tea bags or electrolyte packets

• Tissues and a small pack of disinfecting wipes

• A toothbrush, toothpaste, or mouthwash to freshen up after vomiting

• Any pregnancy-safe nausea medication recommended by your healthcare provider

Having a few supplies within easy reach can help you feel more prepared and make it easier to manage morning sickness throughout the workday.

How Can You Hide Morning Sickness From Coworkers?

Many women prefer to keep their pregnancy private during early pregnancy, making morning sickness at work feel especially challenging. If you're not ready to tell coworkers about your pregnancy, you may find it helpful to avoid areas with strong smells, like the break room or office kitchen, and step outside for fresh air when needed.

Remember that you never have to hide your morning sickness symptoms. If morning sickness begins affecting your ability to work, talking with your healthcare provider—or your employer when you're ready—may help you access treatment or workplace accommodations.

Handling Meetings When You're Feeling Nauseous

Important meetings don't always happen when you're feeling your best. If you know nausea tends to be worse at certain times of day, consider scheduling important meetings when you typically feel better, if your schedule allows. Eating a small meal or light snack beforehand, bringing water or ginger candies, and sitting near the door can help you feel more prepared. It may also help to know where the nearest restroom is or have a plan for stepping out briefly if needed. Most coworkers understand that unexpected health needs come up, and taking a short break when necessary is okay.

Common Mistakes to Avoid

While every pregnancy is different, these habits can sometimes make nausea worse:

• Skipping meals because you're afraid eating will make nausea worse

• Becoming dehydrated

• Ignoring workplace accommodations that could make your day easier

• Assuming severe nausea is something you simply have to live with instead of contacting your healthcare provider

While lifestyle changes can help, they're not always enough. If nausea or vomiting is interfering with your ability to eat, drink, work, or go about your daily activities, let your healthcare provider know. They can recommend effective, pregnancy-safe treatments to help you stay hydrated, nourished, and feeling your best at work and at home.

While morning sickness often gets the most attention, it's far from the only workplace challenge during pregnancy. As your body changes, you may notice new physical changes and mental demands that affect your workday. Fortunately, many of these symptoms can be managed with small adjustments to your routine.

Growing a baby requires a tremendous amount of energy. It's normal to feel more tired than usual, especially during the first trimester and again toward the end of pregnancy. If possible, schedule your most demanding tasks during the times of day when your energy levels are highest, and take short, regular breaks to recharge when needed. This can make a huge difference in how you feel throughout the workday.

Hormonal changes, increased blood volume, and pressure on your bladder can lead to more frequent trips to the restroom. Staying hydrated is important during pregnancy, even if it means taking extra breaks throughout the day. If possible, plan ahead by identifying nearby restrooms before long meetings or work events.

As your body changes to support your growing baby, back pain, pelvic discomfort, and round ligament pain can make prolonged sitting, standing, or lifting more challenging. Changing positions regularly, using ergonomic seating, asking for assistance with heavy lifting, or trying a maternity support band may help reduce discomfort throughout the workday.

As your pregnancy progresses, it's common to experience swelling in your feet and ankles, particularly during the later months of pregnancy or after long periods of sitting or standing. Taking brief movement breaks, alternating between sitting and standing, and using supportive footwear or compression socks may help improve comfort and circulation.

Many pregnant women notice occasional forgetfulness or difficulty concentrating, often called "pregnancy brain" or "brain fog." Keeping a calendar, making to-do lists, and setting reminders can help you stay organized and on top of your responsibilities.

Dressing Comfortably During Pregnancy

Comfortable, supportive clothing can make a big difference in helping you stay focused and confident throughout the workday. The goal isn't to buy an entirely new wardrobe—it's to choose a few versatile pieces that can grow with you throughout pregnancy.

Even before you're showing, your clothes may begin to feel a little different. Instead of replacing your entire wardrobe, identify the pieces that still feel comfortable and fill in the gaps with a few maternity staples. Stretch-waist pants, flowy tops, dresses, and light layers can often be mixed and matched throughout pregnancy and even into the postpartum period.

If you're looking to save money, consider borrowing maternity clothes from friends or family members, shopping second-hand, or checking your favorite online resellers for maternity collections.

Pregnancy doesn't mean giving up your personal style or your favorite brands. Whether you prefer classic basics or bold colors and patterns, choosing clothing that makes you feel comfortable and confident can help you feel more like yourself throughout your pregnancy. A few well-fitting outfits for work, meetings, or special events can help you look and feel your best as your body changes.

Making time for prenatal appointments is an important part of a healthy pregnancy, but fitting them into your work schedule isn't always easy.

If your healthcare provider allows, consider scheduling your prenatal appointments early in your pregnancy. Having appointments on your calendar in advance can make it easier to coordinate your work schedule, notify your supervisor, and avoid last-minute conflicts. Whenever possible, try to choose appointment times early in the morning, at the end of the day, or during breaks to minimize disruption to your workday.

As your pregnancy progresses, appointments become more frequent, and you may have less flexibility depending on your provider's availability. Let your supervisor know about upcoming appointments as early as possible, and block the time on your calendar when appropriate.

If you're having trouble finding appointment times that fit your schedule, ask your healthcare provider's office about alternative openings or whether they maintain a cancellation list. Different providers may also offer early morning, evening, or weekend appointments.

Many women worry they'll appear less committed after announcing their pregnancy or asking for workplace accommodations. Fortunately, several federal laws help protect pregnant employees from discrimination and support their ability to continue working safely throughout pregnancy and after childbirth.

While workplace policies vary by employer and state, understanding your rights can help you feel more confident advocating for yourself when you need additional support.

Communicating with Your Employer

Even with these legal protections in place, open conversations with your supervisor or human resources department are often the best place to start. If pregnancy symptoms or medical appointments are affecting your work, reach out to your employer as early as you feel comfortable. Together, you can discuss workplace accommodations that support both your health and your ability to perform your job.

Protection From Pregnancy Discrimination

The federal Pregnancy Discrimination Act of 1978 prohibits employers from discriminating against employees based on pregnancy, childbirth, or related medical conditions. This means your employer generally cannot fire you, deny you a promotion, reduce your hours, or treat you differently simply because you're pregnant.

Accommodations During Pregnancy

The Pregnant Workers Fairness Act (PWFA) helps ensure that pregnant employees can request accommodations when pregnancy-related limitations make certain job duties more difficult. Unless an accommodation would create an undue hardship for the employer, many common workplace adjustments can help you continue working safely and comfortably.

Examples of reasonable accommodations for pregnant workers may include:

• Additional restroom breaks and flexibility to eat, drink, or rest

• Modified work schedules, including later start times or flexibility for prenatal appointments

• Temporary reassignment away from physically demanding or hazardous tasks

• An ergonomic chair or other workstation modifications

• Remote or hybrid work, when appropriate

• Adjustments to uniforms or safety equipment for comfort and fit

The accommodations available to you will depend on your job duties and your specific needs. Your employer should work with you to identify reasonable solutions that allow you to continue performing your job responsibilities whenever possible.

While your due date may still feel far away, planning ahead for your maternity leave can help make the transition smoother for you, your coworkers, and your employer.

The federal Family and Medical Leave Act (FMLA) provides eligible employees with up to 12 weeks of unpaid, job-protected leave for the birth, adoption, or foster care placement. However, eligibility requirements apply, and many employers and states offer additional parental leave benefits. Be sure to review your company's policies, check your state's laws, and talk with your human resources department to understand the leave options available to you.

As your leave approaches, work with your supervisor to communicate key deadlines, delegate projects when appropriate, and create a plan for ongoing responsibilities. Taking time to prepare in advance can help reduce stress and ensure a smoother transition before and after your baby arrives.

Looking for more guidance? Our Navigating Maternity Leave class walks you through planning your leave, understanding your benefits, and preparing for a smoother transition before and after your baby arrives.

Returning to Work as a Breastfeeding Mom

While you're planning for maternity leave, it's also worth thinking ahead to your return to work. A little extra planning before your baby arrives can make the transition back to work much smoother if you plan to continue breastfeeding.

Take time to review your health insurance benefits and learn what breastfeeding resources may be available to you. Many insurance plans provide coverage for breast pumps, lactation consultations, and other breastfeeding services. Taking advantage of educational classes and lactation support before your baby arrives can help new moms feel more prepared and confident when it's time to balance breastfeeding and returning to work.

Pumping at Work

If you plan to continue providing breast milk after returning to work, preparing in advance can make a big difference. A little extra organization before your maternity leave—such as learning how to use your pump, talking with your employer about your pumping schedule, and identifying a private pumping space—can help ease the transition.

The Fair Labor Standards Act (FLSA) includes protections that allow many employees to take reasonable break time and use a private space (other than a bathroom) to express breast milk during the workday. Understanding your workplace policies before returning from leave can help you feel more confident advocating for the support you need to meet your feeding goals.

Pregnancy may change the way your workday looks, but it doesn't change your abilities or your value. With the right support and a little planning, you can continue to care for yourself, your growing baby, and your career.

Whether you're preparing for maternity leave, planning to breastfeed, or simply looking for trusted guidance along the way, Aeroflow Breastpumps is here to support you through every stage of your journey. From pregnancy resources and breastfeeding classes, to lactation support and breast pumps available through insurance, we're here to help you feel informed, prepared, and confident from pregnancy through your return to work.