Pregnancy is a beautiful journey, but combining it with a full-time job can be tough! It’s easy to feel overwhelmed by deadlines, meetings, and endless to-do lists. Add in the physical and emotional changes of pregnancy – tiredness, worries, and fluctuating energy – and stress can really build up. As a working mom expecting my third child, I get the pressure of balancing a career and preparing for a new baby.
Mindfulness, especially through our CALMA framework, has been a lifesaver during these hectic times. Each CALMA element offers simple yet powerful ways to find calm, feel grounded, and connect with myself and my baby, even on the toughest days. I’ll share how CALMA has helped me find peace and focus as a working mom-to-be, making it easier to handle work and pregnancy with more balance and resilience.
How Helpful Is Mindfulness For Pregnant Working Women?
CALMA has been essential for finding balance and peace during my pregnancy. Each element offers a unique way to ground my mind and body, especially on busy workdays. Through CALMA, I’ve learned to reduce stress, stay present, communicate more effectively, and embrace flexibility. These practices not only help me handle a busy schedule but also keep me connected to myself and my baby, creating a sense of resilience and calm amidst life’s demands. Here’s how each CALMA element supports well-being, enhances focus, and promotes balance for pregnant working women.
C- Cultivate Current Awareness
How to Practice?
Cultivating current awareness means focusing on the present moment, which can calm your mind and body. For pregnant working women, staying present can make a huge difference in managing work stress and the physical demands of pregnancy. Take a few moments each day to focus on your breath. Find a comfortable position – at your desk or during a short break. Place a hand on your belly, close your eyes, and take a slow, deep breath in, allowing your belly to rise. Hold for a few seconds, then exhale slowly, feeling your belly fall. This reconnects you with your body and slows the mind.
Try the 4-7-8 breathing technique: inhale for four counts, hold for seven, and exhale for eight. This calms the nervous system and brings a sense of peace, especially helpful during stressful work moments. A quick body scan – starting from your head and moving down to your toes – can also help you release tension and refocus.
Benefits:
Cultivating current awareness helps manage physical discomfort and mental tension. By focusing on the breath or tuning into the body, pregnant women can find relief from common aches, pains, and worries. Staying present also prevents work stress from becoming overwhelming, creating a sense of control and calm even in busy environments. This helps you feel centered, making it easier to approach work tasks with clarity and calm, no matter the challenges.
A- Actively Listen
How to Practice?
Take a deep breath before responding. This helps to center your thoughts, ensuring you’re fully present. In meetings, jot down key points to enhance your focus and prevent your mind from wandering.
Benefits:
Pregnancy can bring many internal worries, making it easy to feel distracted. Practicing active listening helps you stay present and connected to colleagues, improving communication and reducing misunderstandings. This creates a supportive workplace where others see you as reliable and attentive. It also allows you to form stronger connections, reducing feelings of isolation and creating a network of support.
L- Let Go of Judgment
How to Practice?
Letting go of judgment involves releasing self-critical thoughts, especially when you feel you “should” be doing more or “shouldn’t” be feeling tired. Start by noticing negative self-talk and reframing it with compassion. For example, if you feel guilty for taking breaks, remind yourself that pregnancy is a time of growth and self-care, and needing extra rest is natural. Use positive affirmations, like “I am doing my best” or “I am capable and deserving of care,” to reinforce a kinder perspective.
Avoid comparing your current productivity to your pre-pregnancy self. Focus on small, achievable goals, and celebrate each one. Treat yourself with the same kindness and understanding you would offer a friend.
Benefits:
Self-judgment adds extra stress, especially when balancing work and pregnancy. Letting go of judgment allows you to embrace each day with patience and understanding, reducing guilt and boosting confidence. This shift in mindset fosters emotional resilience, allowing you to respond to challenges with inner calm and trust in your journey.
M- Mindful Speaking with Empathy and Clarity
How to Practice?
Mindful speaking involves communicating your needs openly and empathetically, ensuring your boundaries and well-being are respected. During pregnancy, this might mean letting colleagues know if you need flexibility with deadlines, or requesting accommodations to make your work environment more comfortable. Use “I” statements to express how you feel (e.g., “I feel more focused with a lighter workload”), and be clear about your needs while remaining empathetic to others’ workloads.
When having these conversations, consider the listener’s perspective, acknowledging their support. Practicing empathy builds mutual respect and fosters stronger relationships with colleagues and supervisors. It also helps them understand that your needs are temporary adjustments due to pregnancy, encouraging a supportive response.
Benefits:
Mindful speaking strengthens your support network by ensuring your needs are understood and met. Open communication allows others to respond with kindness and respect, creating an environment where you feel safe asking for what you need. This can prevent burnout and help you manage work expectations, so you can prioritize your health and maintain a positive work-life balance.
A- Adapt with Flexibility
How to Practice?
Pregnancy is full of unexpected changes, from fluctuating energy levels to varying emotional states. Embrace flexibility in your approach to work to adapt to these changes without feeling frustrated or overwhelmed. Assess your energy each morning, and adapt your day accordingly. On lower-energy days, focus on essential tasks and save more demanding projects for times when you feel more capable.
Take frequent breaks, adjust your schedule to allow for rest, and avoid pushing through exhaustion. When necessary, reach out to colleagues for support or discuss options for flexible hours. Let go of perfectionism and accept that some days might not be as productive as others.
Benefits:
Flexibility allows you to honor your body’s needs and reduces stress by adapting to each day’s challenges. This fosters resilience, helping you to accept changes with patience and confidence. By prioritizing rest and adapting your workload, you create a sustainable balance that supports both your professional responsibilities and your well-being.
Conclusion
The CALMA framework offers a supportive approach to mindfulness for pregnant working women, addressing both the mental and physical challenges of this special time. By incorporating each CALMA element – Cultivating Current Awareness, Actively Listening, Letting Go of Judgment, Mindful Speaking with Empathy and Clarity, and Adapting with Flexibility – you’ll have practical tools for reducing stress, enhancing focus, and fostering resilience.
Mindfulness isn’t about doing everything perfectly. It’s about small, intentional moments that bring peace and connection to yourself and your baby. Whether it’s through a mindful breath or a compassionate thought, each step brings you closer to a balanced, fulfilling experience at work and in life. Embrace CALMA as a guide to navigate this beautiful journey with grace and calm, one mindful moment at a time.
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