Pregnancy is tough on the body, and some days, it feels so much easier to stay in bed than to force yourself up for class. But girl, you can do this. These classes are one step closer to your degree, and your hard work will be worth it!
Now, today may be tough, but you can plan and prepare to make tomorrow better. Check out these tips and try a few! You got this.
Treat your body well
Morning sickness (or all day nausea!) can be incredibly frustrating and interfere with your efforts to get to class, focus on your assignments, or simply keep any food down. If you are really struggling, you can talk to your doctor about ways to manage the symptoms. In the meantime, you can take measures to treat your body well and reduce some of your pregnancy symptoms and reactions. Here are a few ideas:
- Eat often and eat well: Pack your purse or bag with quick snacks (e.g. crackers, trail mix, granola bars) to snack on during the day. Even more importantly, get in good, nutritional meals. You may choose to switch to 5 smaller meals rather than the standard breakfast-lunch-dinner trio.
- Night-time snacks: Keep some light snacks (e.g. crackers or trail mix) next to your bed. If you wake up hungry, grab a quick snack instead of stumbling to the fridge to binge on Ben & Jerry’s! A snack first thing in the morning may also help relieve your morning sickness– or it will at least get something in your belly (post-gross-morning-toilet-hugging) that won’t return to haunt you later.
- Hydrate all day, every day: Pack water bottles (or even your favorite sports drink) in your purse or school bag to drink throughout the day. This will keep you well hydrated and hopefully relieve some nausea and dizziness. Refill and restock after classes so that you are ready for the next day.
- Sweet treats: Your classmates may not realize just how bad they smell post-workout or be conscious of the potency of their lunch. A fresh peppermint, piece of gum, or sucker candy can help distract you from the smells and avoid a dramatic sprint to the nearest bin.
Schedule your time well
The first trimester- and even the second trimester- can be especially tough on mamas. Most women feel fatigued in the first trimester, and many will experience nausea, heightened sense of smell, frequent urination, breathlessness, and all that other good stuff. (So much fun, right?!) While good nutrition, sleep, and hydration may help with some of these issues, you can also schedule your time to make the days and tasks more manageable:
- Opt for flexible class options: If available, schedule online classes and even night classes to help spread out your classes to accommodate for more naps, snack breaks, etc. Talk to the school registrar or professor(s) about transferring to another class option (e.g. online or another time) if your semester is already underway.
- Buffer room: Make sure that you give yourself a good amount of time before class (or work) to deal with the inevitable pregnancy dilemmas (e.g. morning sickness). A little extra morning time will allow you that extra 30 minutes or even an hour to start the day off better. Get up slowly, eat, and let the nausea subside a little before rushing off to your first class. Set several alarms if you need to!
- Pomodoro Technique: For class assignments, try the Pomodoro Technique. This method utilizes bursts of productivity and quick breaks to stay focused. It’s perfect for a tired mama who needs extra snacks and bathroom breaks! First, take 10-15 minutes to plan what steps you need to take to get your assignment done. (Example: For a paper, you might need to do an outline, research, write, create a bibliography, and review.) Break it down. Schedule time blocks of 20-25 minutes of totally focused work– knocking out each step rather than multitasking. After each block, take a 5 minute break to get up, stretch, snack, etc. Repeat, repeat, repeat until done!
Ask about class accommodations
Pregnancy is considered a temporary disability. If you are experiencing difficult or even debilitating pregnancy symptoms, you may be able to receive special classroom and exam accommodations. Contact a representative from your school’s Office of Student Disabilities or Student Accessibility Services to discuss your options. You may be required to present a doctor’s note (if the school requires other disabled students to present similar verifications).
- Appropriate Accommodations: Depending on your condition, you may be allowed such accommodations as permission to snack during class, permission to get up and use the bathroom frequently, extended exam times, a separate exam time with added break allowances, or even a larger desk to accommodate your baby belly (See The Pregnant Scholar handout here.)
- You are excused: Remember, necessary pregnancy-related absences are excused regardless of the professor’s or school’s classroom attendance policies. Review your Title IX rights so that you can protect yourself from classroom discrimination, and contact your advisor or Title IX Coordinator to address issues.
Rest, rest, and rest some more
Prioritize your health. While it is so easy to waste time on Netflix or on social media, you need to rest. Look at your schedule and find times where you can sneak in some extra Zzz’s, and plan your days accordingly so that you get to bed.
- Not-so-sneaky power naps: Hey, there is no shame in taking a little power nap! You’re growing a human– you deserve a nap! Find a quiet space in the library or an empty couch. Set an alarm so that you don’t pass out for too long! You might even want to pack a travel pillow or a sweatshirt to fold and rest on.
- Get to bed early: Yes, Netflix and internet surfing can seem appealing after a long day of waddling around campus. But trust me, you need all the Zzzz’s you can get! Plan a reasonable bedtime (whether that be 9:30pm or 11pm), and stick to it. Netflix can wait.
This post was contributed by Beth Rahal, Pregnant on Campus Coordinator. For assistance finding pregnancy and parenting resources on campus, contact Beth at [email protected]. For other tips on balancing college and parenthood, please see: “Practical Advice for Student Moms.”