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