Coping With Morning Sickness When You Still Have to Work

Morning sickness can be tough, but managing it while maintaining a full-time job is a whole different challenge. Many U.S. moms-to-be find that nausea actually feels worse during busy workdays—thanks to stress, long hours, and limited breaks. The good news: there are practical, workplace-friendly strategies that can help you stay comfortable, functional, and supported throughout early pregnancy.

Why Stress Makes Morning Sickness Worse

Stress activates the sympathetic nervous system, which can increase nausea and sensitivity to smells. When you’re rushing to meet deadlines, skipping meals, or experiencing anxiety, your stomach becomes more reactive. Add poor office ventilation or strong odors from coworkers’ lunches, and symptoms can escalate quickly.

What helps:

• Start mornings slowly when possible.

• Build small breaks into your schedule.

• Practice simple breathing during stressful tasks.

• Keep your blood sugar stable with regular snacks.

Solutions You Can Use at the Office

You don’t need to announce your pregnancy early to stay comfortable—subtle workplace adjustments can make a big difference.

Control your environment when possible:

• Choose a desk away from microwaves or strong-smelling areas.

• Use a small personal fan for airflow.

• Keep a mild scent (like lemon or mint) to counteract nausea triggers.

Plan around your energy patterns:

• Schedule heavier tasks during times when nausea is lighter (often late morning or afternoon).

• If hybrid or remote work is available, use it on rougher days.

Move regularly:

• Short walks reset the nervous system, improve digestion, and reduce queasiness.

Communicate if you feel comfortable:

• Telling a supervisor can sometimes allow flexible scheduling or extra break time.