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Last Updated on December 18, 2020

Working in the Third Trimester (The Complete Survival Guide)

Working in the Third Trimester (The Complete Survival Guide)

When it comes to the third trimester, you are tired and uncomfortable. You’re desperately ready for the baby to make his or her debut. But this final stretch of pregnancy symbolizes a whole lot more than fatigue followed by labor and delivery whilst you continue to work your 9-5.

In the third trimester you’ll start experiencing things like big feet, blotchy skin, constipation, incontinence blurry vision, bleeding gums, lacking sleep, more sickness and leaking breasts!

Cheers miracle making – we can’t wait, but this is about survival. Working in the third trimester could be tough for moms, but here’s how to not just survive but thrive through your third trimester at work.

The physiology during the third trimester

The third trimester, starting at 28 weeks, comes along with a whole host of new changes in your body. The size and weight of your bundle of joy grows, consequently you’ll be kicked internally, experience lower back pain and/or pelvic pain due to the change in your centre of gravity and have a tiny person using your bladder as a cushion.

Accompanying that you’ll experience swelling in your ankles, feet and hands as well as delightful disruptions in your sleep. Emotions run high and stress can elevate as you await, somewhat anxiously, the inevitable upturn of your life.

You may feel as if time is running out to get everything ready, you’re not performing at your best at work and that you’re constantly tired.

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All of this is compounded by the physiological changes listed above and you’re guaranteed to be searching for gaining energy, vitality and maximise the rest of your time in work.

It’s time to thrive at work – not just survive the third trimester.

Common obstacles at work in your third trimester

  • Clumsiness – That kind from disrupted sleep and leaves you feeling less than your best.
  • Difficulty concentrating and getting stuff done – Partly hormonal, partly lack of sleep, partly stress. All of this adds up to your mind jumping all over the place whilst at work and concentration lacking.
  • Discomfort at your desk or standing all day – Because as the weight at the front of your body increases it changes the positioning of your pelvis. The front dips forward to accommodate your bundle of joy which consequently puts pressure through your lumbar spine.
  • Frequent bathroom breaks – To pee and to try and poop as you experience constipation from a tiny person pressing on your bladder and intestines.
  • High stress levels with emotional outbursts – Because hormones and the (potential self imposed) expectations of what you’ve got to finish and do.
  • Forgetfulness – Baby brain is real. Combine the stress, the lack of sleep and any would become forgetful.
  • Pressure to complete tasks before you leave for maternity – Because you want to leave feeling accomplished and beneficial to your company.

How to survive and thrive

This really comes down to three parts: food, movement and mindfulness. There are several tools which I’ll discuss now.

Food

Whilst you’re growing a person, it’s important to realise that you needn’t ‘eat for two’. Simply adding an extra 300kCal per day is all that’s required.

The most important thing to bear in mind is food quality – so enjoying a whole foods, varied diet with plenty of green vegetables, fish, smart carbohydrates and fibre.

Washing this down with plenty of water. Having reached the third trimester I know you’ll be conscious of what you’re eating to provide the best for your unborn.

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You can use the following adjustments to make the best of your nutrition during this time.

  1. Eat small and frequent meals to allow for the compressed size of your stomach. This will reduce symptoms of heart burn and constipation.
  2. ‘Drink your food, chew your water’. Chew your food thoroughly so that it is completely combined with saliva beginning the digestion process. A good rule to use is to chew each mouthful 30 times. Chewing your water similarly combines the water with salvia so that it can be more easily absorbed by your body reducing swelling.
  3. Take time to eat away from your desk, which is something I recommend to everyone. This practice helps to lower stress, become more mindful of your meal and a mental break from your day to reduce stress.
  4. Drink so much water, which even though it means you’ll be nipping to the loo more frequently aids lymphatic flow. The lymphatic system is throughout the body and carries fluid, removes toxins and when blocked causes swollen joints. By drinking more you are turning the lymphatic system from a swamp like condition to a flowing river. This means your aching swollen joints will reduce.
  5. Focus on high nutrient dense foods which are high in volume to assist your satiety, concentration and fuel your baby’s growth. Because when you are fuelling right you feel right on the inside and out.

Movement

Regardless of whether your pregnant or not sitting OR standing ALL day isn’t good for your health. According to British Journal of Sports Medicine:[1]

“Every hour of television watched may reduce our lifespan by an average of 21.8 minutes. Smoking a cigarette, on the other hand, reduces our lifespan by about 11 minutes.”

The pain, clumsiness, foggy headedness, difficulty concentrating and stress of the third trimester can all be combated by movement.

These movement tweaks can accompany your day whilst you’re working to thrive through your third trimester at work:

  1. Practicing breath work which will help in part to release the diaphragm which contributes to postural imbalances and has a further benefit of reducing stress. 3 to 5 times per day hug yourself wrapping your arms around your rib cage, breath into your hands so that your rib cage expands whilst keeping the shoulders down and relaxed. Breathe in for a count of 2 to 3 and out for a count of 4 to 5.
  2. Request an ergonomically suited chair to give you the utmost support taking pressure off leaning into uncomfortable positions to get closer to your computer screen to concentrate. Not only will this make your working environment more productive but it will also relieve pressure.
  3. Get up and move frequently either using a smart watch for movement tracking or setting reminders on your phone at least once per hour. Stand whilst you’re on the phone rather than remaining seated. By doing so you will improve circulation to reduce swelling as well as taking pressure off your joints.
  4. Stretch your hip flexors, the muscle at the front of your thighs. As your posture changes from the new weight distribution in your body, your quads become tight and consequently cause back pain. This is a big key hitter when it comes to removing back pain and boosting recovery post birth.
  5. Use a foam roller at your desk focusing on rolling your calves, quads, hips and chest. These areas are areas which, due to the postural changes, become very tight throughout pregnancy and beyond. Beginning foam rolling these areas now will reduce tension through your neck, shoulders and lower back whilst assisting drainage through your feet and ankles.

Mindfulness

Whatever type of birth plan you’re creating you’ll have spent and be spending time thinking of all you need to for the big day and time after. This energy that you’re putting out is essential for your peace of mind now and moving forwards.

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As your date comes nearer and closer by the day its more than likely your thoughts are ahead in that future. Being mindful to remain in the present is essential to remaining calm, thriving and surviving your last weeks of pregnancy.

Here are four ways to remain mindful and present:

  1. Ask for help. Designate projects to people if you go into labour early. Reach out to your co-workers and delegate away things that add to your stress levels. Whilst asking for help can sometimes be uncomfortable and stressful, this habit will leave you feeling less stressed and comfortable in your role.
  2. Don’t overextend yourself as it’s ok to not promise the world. Slow down to get more done. By being realistic, you will not exhaust yourself aiming to reach unrealistic expectations leading up to your due date.
  3. Take mental health days especially if you already have kids at home. The need to get all the things done and look after the kids at the weekend can mean that you don’t have down days over the weekend. Taking time through the week will enable you to really rest and take time for yourself whilst you can.
  4. Dress comfortably in all the dresses, supportive shoes and layers. Because there is nothing more irritating than seams digging into you, tired feet and being too hot or too cold. When you’re comfortable, you’re less stressed and more calm. All good for bump and YOU.
  5. Don’t set a defined maternity leave date. Have a ball park but you may find that you become more fatigued sooner than you thought or if you start too soon that you’ll become too restless. Play by ear and listen to your body having open communication with your boss. This can massively reduce your stress and expectations enabling you to go with the flow more easily.

Final thoughts

Because this is the time that you have with yourself for the last time. You’ll have a tiny person to consume your time moving forwards. Using these three tips for each area can really help you be your best you throughout your life and work during your third trimester. It really is a time not only just to survive but to thrive.

Look at each area and start with one tip to focus on for a week or two and see how it impacts your life. So for example picking to ‘drink your food, chew your water’, ‘practicing breath work’ and ‘asking for help’ are small steps that will make a huge difference.

And the great thing about them is that they won’t ADD time to your day, they will actually take time and energy away. You already have to eat so eat with more consciousness. You already have to breathe so do it with awareness. You already have to do work, so ask for someone to help with what you’ve got.

The third trimester is a time of anticipation and excitement for the baby’s arrival. Fear and worry about childbirth and caring for the baby after birth are common but needn’t interrupt your time at work. Using these techniques all good ways to prepare for childbirth and decrease anxiety.

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Some women may feel less attractive due to body changes, partner support and reassurance is very important during this time. Father’s may also feel anxious about their role in the childbirth process and question their ability to parent and provide for a larger family.

Everyone may begin to feel impatient for the baby’s birth. Remember to enjoy your baby’s kicks inside you for these last few weeks and be sure to spend special time with your partner and other children- life is about to change!

So, commit to yourself and do these practices and techniques for you, for now. By doing them, you’re alleviating pressure, removing pain and thriving your last trimester.

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Camilla Dempster

A prenatal/postnatal and health expert who teaches women to ditch the binge/restrict/guilt cycle around their body, food and exercise.

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Published on April 9, 2021

50 Single Mom Quotes On Staying Strong And Loving

50 Single Mom Quotes On Staying Strong And Loving

Being a mom is not easy. Being a single mom is even more challenging. Having children means you are on the job 24/7. Even while you are sleeping, you are still ready to wake at the slightest peep because that is what moms do.

Moms, especially single moms, need more people cheering them on. Your love and care matter to your kids. You are their superhero. I think single moms are superheroes, too.

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The quotes below are words of encouragement for all of the single moms out there. Keep up the great work! Your hard work will pay off. Someday, they will be grown up and living on their own. Your job will never truly be done as a mom, but you can pat yourself on the back today and every day for doing mom duty day in and day out.

Here are 50 single mom quotes to encourage all the single moms out there.

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  1. “Being raised by a single mother, I learned to appreciate and value independent women.”—Kenny Conley
  2. “As a single mum you’ll discover inner strengths and capabilities you never knew you had.”—Emma-Louise Smith
  3. “One thing I know for sure – this motherhood thing is not for sissies.”—Jennifer Nettles
  4. “Mothers and their children are in a category all their own. There’s no bond so strong in the entire world. No love so instantaneous and forgiving.”—Gail Tsukiyama
  5. “And one day she discovered that she was fierce and strong, and full of fire and that not even she could hold herself back because her passion burned brighter than her fears.”—Mark Anthony
  6. “She never quite leaves her children at home, even when she doesn’t take them along.”—Margaret Culkin Banning
  7. “The most common way people give up their power is by thinking they don’t have any.”—Alice Walker
  8. “Everyone has inside of her a piece of good news. The good news is that you don’t know how great you can be, how much you can love, what you can accomplish, and what your potential is.”—Anne Frank
  9. “Doubt is a killer. You just have to know who you are and what you stand for.”—Jennifer Lopez
  10. “You are more powerful than you know; you are beautiful just as you are.”—Melissa Etheridge
  11. “Motherhood is the greatest thing and the hardest thing.”—Ricki Lake
  12. “You don’t take a class; you’re thrown into motherhood and learn from experience.”—Jennie Finch
  13. “If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”—Oprah Winfrey
  14. “I am no bird; and no net ensnares me: I am a free human being with an independent will.”—Charlotte Brontë
  15. “Above all, be the heroine of your life, not the victim.”—Nora Ephron
  16. “When a woman becomes her own best friend life is easier.”—Diane Von Furstenberg
  17. “If you want something said, ask a man; if you want something done, ask a woman.”—Margaret Thatcher
  18. “Women have discovered that they cannot rely on men’s chivalry to give them justice.”—Helen Keller
  19. “Successful mothers are not the ones that have never struggled. They are the ones that never give up, despite the struggles.”—Sharon Jaynes
  20. “Success, they taught me, is built on the foundation of courage, hard work, and individual responsibility. Despite what some would have us believe, success is not built on resentment and fears.”—Susana Martinez
  21. “You may not control all the events that happen to you, but you can decide not to be reduced by them.”—Maya Angelou
  22. “The question isn’t who’s going to let me; it’s who is going to stop me.”—Ayn Rand
  23. “God could not be everywhere, and therefore he made mothers.”—Rudyard Kipling
  24. “The women whom I love and admire for their strength and grace did not get that way because stuff worked out. They got that way because stuff went wrong, and they handled it. They handled it in a thousand different ways on a thousand different days, but they handled it. Those women are my superheroes.”—Elizabeth Gilbert
  25. “There will be so many times you feel like you failed. But in the eyes, ears, and mind of your child, you are a SUPER MOM.”—Stephanie Precourt
  26. “Motherhood is the ultimate call to sacrifice.”—Wangechi Mutu
  27. “We may encounter many defeats but we must not be defeated.”—Maya Angelou
  28. “A mother’s arms are more comforting than anyone else’s.”—Princess Diana
  29. “There’s no way to be a perfect mother and a million ways to be a good one.”—Jill Churchill
  30. “There’s no doubt that motherhood is the best thing in my life. It’s all that really matters.”—Courtney Cox
  31. “I realized when you look at your mother, you are looking at the purest love you will ever know.”—Mitch Albom
  32. “I have found being a mother has made me emotionally raw in many situations. Your heart is beating outside your body when you have a baby.”—Kate Beckinsale
  33. “Single moms, you are a doctor, a teacher, a nurse, a maid, a cook, a referee, a heroine, a provider, a defender, a protector, a true Superwoman. Wear your cape proudly.”—Mandy Hale
  34. “I’m not really single. I mean, I am, but I have a son. Being a single mother is different from being a single woman.”—Kate Hudson
  35. “Being a single parent is twice the work, twice the stress, and twice the tears but also twice the hugs, twice the love, and twice the pride.”—Unknown
  36. “For me, motherhood is learning about the strengths I didn’t know I had, and dealing with the fears I didn’t know existed.”—Halle Berry
  37. “A single mom tries when things are hard. She never gives up. She believes in her family, even when things are tough. She knows that above all things… a mother’s love is more than enough.”—Denice Williams
  38. “You do the best you can. Some days you feel really good about yourself and some days you don’t.”—Katie Holmes
  39. “I would say to any single parent currently feeling the weight of stereotype or stigmatization that I am prouder of my years as a single mother than of any other part of my life.”JK Rowling
  40. “Just because I am a single mother doesn’t mean I cannot be a success.”—Yvonne Kaloki
  41. “I didn’t plan on being a single mom, but you have to deal with the cards you are dealt the best way you can.”—Tichina Arnold
  42. “Nothing you do for children is ever wasted.”—Garrison Keillor
  43. “A single mom tries when things are hard. She never gives up. She believes in her family, even when things are tough. She knows that above all things, a mother’s love is more than enough.”—Deniece Williams
  44. “Motherhood has a very humanizing effect. Everything gets reduced to essentials.”—Meryl Streep
  45. “Having kids—the responsibility of rearing good, kind, ethical, responsible human beings—is the biggest job anyone can embark on.”—Maria Shriver
  46. “Mother is a verb. It’s something you do. Not just who you are.”—Cheryl Lacey Donovan
  47. “A mother’s love for her child is like nothing else in the world. It knows no law, no pity, it dates all things and crushes down remorselessly all that stands in its path.”—Agatha Christie
  48. “A mother’s arms are more comforting than anyone else’s.”—Princess Diana
  49. “The hand that rocks the cradle is the hand that rules the world.”—W.R. Wallace
  50. “Being a mother is the greatest blessing and the hardest challenge in all of life.”—Dr. Magdalena Battles

Final Thoughts

Single moms are remarkable women. They are to be respected and honored for all that they do. If you know a single mom, then share this article with them. Tell them “you are doing a great job as a single mom.” They need our encouragement and support.

They may be parenting alone, but it is good to let them know that there are people in their life who care for them. We can all be there for the single moms out there. Even if it is just to say, “keep up the great work, you are an amazing woman!”

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If you are a single mom, keep up the good work! You are amazing, and your kids are lucky to have you!

More Tips for Single Moms

Featured photo credit: Alexander Dummer via unsplash.com

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