When pregnant, even normal routine tasks go for a toss, and if we talk about work stress, it can skyrocket. Jobs these days are already stressful and demanding and can overwhelm you in your journey of parenthood. The stress levels multiply owing to so many changes happening inside when you are pregnant. It is important to deal with stress during pregnancy.
No job is ever stress-free (generically) but you need to demarcate that clear line between how much you can take now that you are pregnant. Read on to know everything about dealing with work-related stress during pregnancy.
In This Article
- Understanding Work-Related Stress During Pregnancy
- Symptoms of Work-Related Stress
- Causes of Work-Related Stress During Pregnancy
- 5 Effective Tips To Manage Work-Related Stress During Pregnancy
- FAQ’s
Understanding Work-Related Stress During Pregnancy
Work-related stress is tough to deal with when pregnant. You need to balance workload with your physical and emotional changes. The long working hours, coupled with tight deadlines can add woes very easily. Research has proved that stress affects the health of both mom and baby, leading to complications like preterm birth or low birth weight [1]. Every work field has its own ups and downs and jobs these days are hectic and demanding. Even if you are coloring rainbows at your work, there will be a boss breathing fire on your neck. The stress caused due to work is very common for everyone, but it should not be neglected when you are expecting. A stressed mind tires the body and alters our nature.
You may become aggressive, frustrated, and depressed, emotionally unstable due to overstress. Your body reacts to stress with headaches and elevated blood pressure. Research reports confirm that perceived stress during pregnancy can lead to poor sleep quality as well [2]. High work-related stress can also cause delayed fetal development and other pregnancy-related complications. Expecting mothers should be very much cautious about stress and its effect on their bodies. Stress can cause diverse effects on you and your baby. Stress causes the body to produce hormones that can cause miscarriages and other complications like low birth weigh [ 3, 4].
Symptoms of Work-Related Stress
Work related stress can have many reasons. However, some of the common red flags that you are under stress include:
- Anxiety levels are on a high
- Irritable mood
- Difficulty in concentration
- Indecisiveness
- Poor sleep quality
- Headaches
- Persistent bad mood
- High blood pressure
- Inability to cope with daily hassles
- Feeling overwhelmed always
- No job satisfaction
- Feeling toxic deep within
- Loss of appetite
- Muscular stiffness
- Nausea and fatigue
Causes of Work-Related Stress During Pregnancy
In general, working and staying active during pregnancy is highly beneficial. However, if stress starts to disrupt the normal working of the expecting mother, things may start turning bitter. Research reports have confirmed that work-related stress has negative outcomes in the form of miscarriage, preeclampsia, and preterm birth (5). Therefore, it became important to analyze the various causes behind this stressor in the life of a pregnant woman.
- Excessive workload
- Tight deadlines
- Tough organizational goals to fulfill
- Conflicts with teammates
- Negative work culture such as no leaves, taunting colleagues, and unreasonable job timings
- Fear of losing job
- Additional childcare responsibilities
- Insomnia due to night shift work
- Long work hours
- Physical discomfort due to pregnancy symptoms
5 Effective Tips To Manage Work-Related Stress During Pregnancy
The human body is adapted to stress, some stress during pregnancy is normal. Having a child is after all not that easy. There are many things, which you have to look after. Such stress will not harm your baby in any way. However, if work-related stress is putting you in a dilemma, it is important to understand how to manage it.
1. Don’t Be A Hero
Reason out what and how much work you can do, and what responsibilities you can take. Give your rigid schedule minor adjustments to adjust to your pregnancy stage. Be upfront, and remember that you will be able to contribute as much as you did earlier, only in a different way.
2. Take Frequent Breaks
While pregnancy a women’s body works hard to support the life in it, hence pregnant women feel easily tired. Working while pregnant leaves very less scope to sit back and relax, which can cause fatigue. In such a situation do not neglect the demands of your body, take time-to-time breaks when you want them. By taking short breaks, you will not overstress yourself and get back to work rejuvenated.
3. Set Your Limits
When you are pregnant, you cannot hop around your office with files and reports to your boss’s table every time he/she asks you. Cut back on a few activities; take help from others with your work. Normally people at your work will love to help you with little things like this. Even bosses become merciful at such times.
Remember that nothing is more urgent than your health and safety things that can wait at your office. If you are assigned some task, make sure to accept it only when you are sure that you will submit the work on time and let others come forward to do a few things.
4. Combat Those Hunger Pangs
While at work, make sure that you stay hydrated and that your stomach is full. If you feel nauseated, take a trip to the ladies’ room. Carry ginger ale with you for when your stomach feels upset and have healthy snacks during pregnancy. Do not neglect your health as you will feel less stressed when your body is healthy
5. Maintain A Schedule Every Day
If you follow a timetable, stress will not bother you much. By assigning time to every task at home and work you will easily manage time and have a calmer state of mind. Take enough rest at night and start your day in a happy mood. When you will get enough rest, you will automatically feel less stressed throughout the day.
When you find yourself in stressful situations, do not overthink your worries and overstress yourself. The stress that you are facing is because of the crazy hormones in you. To avoid such stress, talk it out with a colleague or a friend of yours who is close to you. Some of your colleagues and friends would have gone through such a situation. They are able to give you good guidance to manage the stress you may be facing.
Work-related stress during pregnancy is not an uncommon issue in today’s world. However, if employers offer compassion and try providing better support, women will be able to navigate the challenges in a better way. Things like flexible working hours, less work-load can ease the burden. Moreover, the pregnant woman should also take things easy, seek help when needed, and prioritize self-care as much as possible; for the overall good health of herself and the unborn baby.
FAQ’s
1. How Does A Stressful Pregnancy Affect The Baby?
Even minor maternal stress or anxiety during pregnancy may have long-term effects on fetal development. High prenatal stress may create issues like attention deficit disorder and fear in babies. Stress may impair your baby’s brain or immune system.
2. How Many Hours A Week Should A Pregnant Woman Work?
Women who are expecting may work 40 hours per week provided their workplace is safe. Working more than 40 hours a week when pregnant and under a lot of stress can be detrimental to both the mother and the unborn baby.
3. Can Stress At Work Affect My Pregnancy?
Normal challenges and work pressure during pregnancy, such as job deadlines, are unlikely to exacerbate pregnancy complications. However, severe stress during pregnancy may raise your risk of some complications, such as premature birth.
References:
- The Contribution of Maternal Stress to Preterm Birth: Issues and Considerations
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3179976/# - Associations between prenatal sleep and psychological health: a systematic review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7161464/# - The association between psychological stress and miscarriage: A systematic review and meta-analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5431920/# - Chronic Stress in Pregnancy Is Associated with Low Birth Weight: A Meta-Analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10743391/# - Work and work-related stress in pregnancy
https://pubmed.ncbi.nlm.nih.gov/22828109/#
