Burnout at work is real, but is job burnout recovery even possible for pregnant working women?
Many pregnant working women go through this dilemma, and even though pregnancy is an exciting and beautiful journey, navigating it while managing work can feel like walking a tightrope in heels. Grrrr! We know how painful it feels to put on that fake smile.
You are growing a human and crushing work deadlines at the same time. And while you are putting up with everything bravely, it can lead to serious work burnout if you are not careful.
You are about to start a new phase, and we understand that you don’t want the two sides of your life’s coin to clash with each other. But it’s also important that you look out for your health while staying on top of your career.
And that’s why we are here to share some friendly (and experienced) tips to help you find that sweet spot between work-life balance and job burnout recovery.
1. Redefine productivity because giving your best isn’t about doing more
What most women forget is that when you are pregnant, there are so many changes going on, and wanting to take things a little slow is normal and nothing that you don’t deserve. Take a minute and remind yourself about the fact being pregnant should change what productivity would look like.
Some days, your body just needs rest, and that’s just as valuable as finishing a project. So, give yourself that space and redirect your energy towards doing quality work rather than quantity.
Job burnout recovery tip: Try the “three-task rule,” where every morning, you pick just three things you must get done that day; everything else is a bonus. This approach will help you prioritise without overwhelming yourself.
2. Communicate with your boss and colleagues
Being open about your pregnancy and work expectations can make a huge difference. Many women worry about looking less capable, but remember, pregnancy doesn’t make you any less of a professional. So, be vocal about how you are feeling and, if needed, work out a different plan of work with the team.
Perhaps, if you do not feel up to it, you can shift to a part-time role so that you are more productive than just present and better able to manage work stress in pregnancy.
Job burnout recovery tip: Instead of just announcing your pregnancy, come prepared with solutions. For example, suggest flexible hours or remote work days if possible. Frame it as a way to maintain your productivity, not as a favour.
Read this blog to learn about 10 best tips for mums returning to work after maternity leave
3. Listen to your body’s signals
Pregnancy comes with its fair share of surprises—nausea, fatigue, backaches, you name it. Ignoring these signs can lead to both physical and work burnout. Your body is as important as your client or that project waiting at the table. So, if your body isn’t ready to work on some days, listen to it and adjust your day accordingly. You are going through a lot of hormonal changes, and it is natural that not every day will be the same. All you need to do is give your mind and body that allowance to recover so that work burnout doesn’t make matters worse.
Job burnout recovery tip: Schedule “body breaks” into your calendar just like meetings to get things flowing in your mind and body. Take 10 minutes to stretch, do breathing exercises, or simply rest your eyes from the screen; basically, whatever works.
4. Master work stress management with mindful moments
Work stress in pregnancy can be overwhelming, but mindfulness techniques are a game-changer. And no, you don’t need to sit cross-legged for hours.
All you need to do is start soaking in the moments instead of thinking about rushing from one task to another. See, work will always be there, and work can get stressful, but the trick is to balance it with happy and warm thoughts.
Job burnout recovery tip: Try the “5-5-5 technique.” Whenever you feel stress creeping in, take 5 deep breaths, name 5 things you see around you, and move 5 parts of your body (like fingers or toes). It’s a quick reset button and a super simple way of getting your mind together.
5. Delegate like a boss
Pregnancy is not the time to play Superwoman, and even though we firmly believe you can do it all, this is a moment you must cherish and relax in every possible way.
Not everything requires your presence or involvement, so delegate anything you can. Work stress in pregnancy is real, so don't feel guilty about delegating tasks at work and home. It can lighten your load and prevent job burnout recovery situations. Yes, sometimes nipping an issue in the bud is a great way to avoid it altogether, and when it comes to tackling stress, there can be nothing simpler.
Job burnout recovery tip: Create a “Delegate or Dump” list. Write down everything you are currently doing and ask yourself, “Can someone else do this?” If yes, delegate; if it’s unnecessary, dump it.
6. Plan for energy peaks and dips
Pregnancy comes with energy highs and lows and, of course, other weird thoughts and feelings, thanks to the hormones. Recognise when you are most alert and schedule your challenging tasks for those hours. Likewise, for your usual “low” hours, you can keep boring or monotonous tasks at work (or even at home).
Job burnout recovery tip: Use time-blocking to match tasks with your energy levels. For example, do deep work in the morning if that’s when you feel sharpest and save admin tasks for the afternoon slump.
Read this blog to learn about the 5 must-haves for each pregnancy trimesters.
7. Set boundaries and stick to them
Boundaries are your best friend when it comes to work stress management during pregnancy. Respect your work hours, protect your personal time, and ensure that everyone at work understands the same.
Job burnout recovery tip: Use an out-of-office message even when you are technically not out of the office. Something like, “I’m currently focusing on deep work and will respond within 24 hours.” It sets expectations without needing a lengthy explanation.
8. Celebrate small wins (because you are crushing it)
Choosing to work while pregnant or not choosing it; whatever you choose, we believe you have made the best decision because pregnancy and working together are no small feat.
Don’t feel shy to celebrate your victories, big or small. This is perhaps the simplest weapon to tackle work stress in pregnancy.
Job burnout recovery tip: Keep a “Pregnancy Wins Journal.” Jot down things you are proud of—from meeting a deadline to simply surviving a nausea-filled morning.
Some more quick job burnout recovery tips
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Invest in a good lumbar support pillow, keep a footrest under your desk, and stock healthy snacks nearby.
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Start a “pregnancy buddy group” at work or join online communities for working moms-to-be where sharing experiences can make you feel less alone.
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Create a “pregnancy SOS kit.” Include things like your favourite herbal tea, a comforting playlist, a stress ball, and a list of affirmations. On bad days, this kit can help bring you back to a calmer state.
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Schedule regular “health check-ins.” Once a week, reflect on whether you are prioritising your well-being, and adjust accordingly without guilt.
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Here are some quick FAQs that working pregnant mums often ask:
1. How can I manage work stress during pregnancy?
Prioritise tasks, take regular breaks and practice mindfulness techniques to stay calm and focused.
2. Should I tell my boss about my pregnancy early on?
It depends on your comfort level, but informing them early allows for better work planning, support, and managing work stress in pregnancy.
3. How do I deal with pregnancy fatigue while working?
Schedule important tasks during your energy peaks and rest during breaks to recharge.
4. What are the best coping strategies for work burnout during pregnancy?
Delegate tasks set boundaries, and have a support system to avoid overexertion.
5. How can I maintain a work-life balance while pregnant?
Stick to defined work hours, say no to unnecessary tasks, and prioritise self-care daily.