How To Handle Stress At Work During Pregnancy (UK Guide)

Pregnancy is life-changing—and when you're also navigating emails, deadlines, and office life, it can feel like you're carrying more than just a bump. If you're feeling overwhelmed, stressed, or exhausted at work, you're not alone—and you're not doing anything wrong. This guide is here to support you, inform you, and remind you that your wellbeing matters.

Is It Normal to Feel Stressed at Work During Pregnancy?

Yes — completely. Stress at work during pregnancy is common, and it's nothing to be ashamed of. Your body is already working overtime: hormones are shifting, sleep can be disrupted, and you may be dealing with physical discomforts (hello, heartburn and fatigue). Add in workplace pressures—tight deadlines, commuting, or lack of understanding from colleagues—and it's easy to feel maxed out.

What you’re feeling is valid. The good news? There are ways to ease the load, and you have rights that protect your health at work.

Know Your Rights (UK Law)

Maternity protections

From the moment you tell your employer you’re pregnant, you are legally protected. This includes protection against unfair treatment, dismissal, or redundancy because of your pregnancy.

Health and safety responsibilities of employers

Employers are legally required to assess and manage workplace risks to pregnant employees. If any part of your job poses a risk to you or your baby, they must take reasonable steps to remove or reduce it. This might include adjusting your role or hours.

Right to time off for antenatal care

You have the right to paid time off for all antenatal care recommended by your midwife or GP—including parenting classes and scans. You don’t need to make up the time and your employer cannot refuse reasonable requests.

Protection from discrimination

It's illegal for employers to treat you unfairly or less favourably because you're pregnant. That includes being passed over for promotion, being given unsuitable tasks, or being pressured to hide your pregnancy.

Midwife tip: If you feel unsure about your rights, speak to your midwife, union rep, or ACAS (Advisory, Conciliation and Arbitration Service) for advice.

Practical Tips to Manage Stress

While you may not be able to change your job, there’s a lot you can do to protect your mental and physical wellbeing during this time.

Setting boundaries and managing workload

Protect your energy. Say no to extra responsibilities you don’t have the capacity for. It’s okay to delegate, push back, or simply do less. You’re growing a whole human.

Effective communication with line managers

Tell your manager how you’re feeling. Be honest about what’s working—and what isn’t. They may be more supportive than you expect, especially when equipped with clear information about your needs.

Self-care strategies

  • Take breaks—step outside for fresh air or stretch at your desk

  • Stay nourished—bring easy, healthy snacks to keep your energy stable

  • Hydrate—carry a water bottle and sip throughout the day

  • Prioritise rest—leave on time when you can, and rest when you're off-duty

Use of flexible working 

You have the right to request flexible working—even during pregnancy. This might mean changing your hours, working from home some days, or adjusting your start time. Many employers are open to this, especially when it helps you stay well.

Seeking Help

Stress is one thing. But if you're noticing:

  • Trouble sleeping (even beyond typical pregnancy insomnia)

  • Ongoing feelings of sadness, panic, or overwhelm

  • Difficulty coping with daily tasks

  • Physical symptoms like headaches or chest tightness

…it’s time to speak up. These can be signs that your mental health needs more support—and that’s nothing to be ashamed of.

Where to go 

  • Your GP – they can support your mental health and signpost you to therapy or medication if needed

  • Your midwife – trained to spot emotional distress and help you access perinatal mental health care

  • Occupational health – especially if your workplace has one

  • HR or union rep – can advocate for changes at work if you’re struggling

Support Organisations:


You’re not being dramatic. You’re not failing. You’re navigating a huge life shift while keeping your professional world afloat—and that takes strength. Managing stress at work during pregnancy is possible, and you’re entitled to support. Remember: asking for help is not weakness—it’s a powerful act of self-care for you and your baby.

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