10 Tips to Survive Morning Sickness at Work

10 Tips to Survive Morning Sickness at Work
If you're a fellow mum-to-be who's experiencing morning sickness, I feel your pain! Pregnancy is an exciting and life-changing experience, but it can also come with its challenges.

One of the most common struggles women face during pregnancy is morning sickness, which can make going to work feel like an impossible task. If you are a working pregnant woman looking for ways to manage morning sickness at work, this article is for you!

Here are ten practical tips to help you survive morning sickness at work:

1. Eat small, frequent meals.

One of the best ways to keep morning sickness at bay is to eat small, frequent meals throughout the day. This can help regulate your blood sugar levels and prevent nausea. Aim for six small meals instead of three large ones, and make sure you have healthy snacks on hand, I found that snacks like pretzels, crackers, and grapes helped ease my nausea.

2. Stay hydrated

Dehydration can exacerbate morning sickness symptoms, so it's crucial to stay hydrated. Keep a water bottle at your desk and sip on it throughout the day. You can also try drinking herbal teas, such as ginger tea, which is known to help with nausea.

3. Take a Morning Sickness-Friendly Prenatal Vitamin

Let's be real: those big horse pill prenatal multivitamins can be hard to swallow when you're already feeling nauseous. That's why I recommend switching to a morning sickness-friendly prenatal vitamin. Naitre’s Pregnancy Support Prenatal comes in the form of a liposomal liquid, meaning they are more effective with minimal toxicity so are gentle on the tummy. It has all the essential NHS recommended vitamins but in superior forms, such as folate at 400mcg and also includes Vitashine Vitamin D at 10mcg, and the perfect concentration of Vitamin B6 to help relieve morning sickness symptoms. Because of the liposome delivery having around 8 times higher absorption, they don’t have to compensate with excessive doses, and it doesn’t include any nasty fillers or anticaking agents found in most pills.

4. Find a quiet place to take a break

It's essential to take breaks throughout the day to rest and recharge. If you feel overwhelmed or nauseous, find a quiet place to sit and relax or take a short walk outside, It's amazing how much of a difference a little fresh air can make! This can help you feel refreshed and ready to tackle the rest of your workday.

5. Avoid trigger foods

Every woman's morning sickness triggers are different, so it's essential to pay attention to what foods make you feel nauseous. Common triggers include spicy, greasy, or fried foods, as well as foods with strong smells. Try to avoid these foods and stick to simple, bland options instead.

6. Use essential oils

Essential oils such as peppermint, lemon, and lavender are known to help with nausea and can be used in various ways. Keep a little bottle of essential oil or a peppermint tea bag in your bag or at your desk, and take a whiff or sip when you're feeling queasy. Not only will the scent help settle your stomach, but it'll also give you a little energy boost.

7. Wear comfortable clothing

Dress comfortably During pregnancy, your body is constantly changing and uncomfortable clothing can make morning sickness worse. Opt for loose, comfortable clothing that won’t put pressure on your stomach or cause unnecessary discomfort. You don’t have to sacrifice style for comfort – there are plenty of cute maternity options available.

8. Prioritise Rest Outside of Work Hours

Trust me, I know it can be hard to find time to rest when you're working full-time and dealing with morning sickness. But prioritising rest outside of work hours can make a huge difference in how you feel at the office. Take naps, go to bed early, and allow yourself plenty of downtime on the weekends. Your body will thank you for it!

9. Find a supportive work buddy.

It can be incredibly helpful to confide in a trusted colleague about your pregnancy and morning sickness struggles. They may be able to offer support and understanding, or even cover for you if you need to step away for a few minutes. Having someone to talk to during this challenging time can make all the difference.

10. Seek support

Pregnancy can be a challenging time, but you don't have to go through it alone. Seek support from your partner, friends, family, or a support group. Talking to others who have gone through or are going through the same experience can be very helpful.


Remember, morning sickness won't last forever, and you're doing an amazing job balancing work and pregnancy. In the meantime, focus on taking care of yourself and getting through each day. The second trimester is often referred to as the "honeymoon phase" of pregnancy when most women start feeling better, so hang in there!