Coping Strategies

The key for the hyperemesis sufferer is rest rest rest!

Don’t think you’re somehow weak because you can’t so much as do a bit of housework before having to take to your bed again, this is absolutely classic, and most HG sufferers will recognise this. If it’s your first baby, just lie on the sofa and enjoy not vomiting for a change.

If you have children, do everything in your power to sort out childcare – rely on relatives, nurseries and friends. Don’t feel guilty about needing help, you are very ill, and you would not be expected to carry on as normal if you were undergoing treatment that causes similar symptoms, such as chemotherapy.

The house may be a tip, there may be a washing mountain and the kids/your partner/work may have to fend for themselves for a while but if you push yourself, your vomiting will get worse.

If you have HG, you need to give yourself a break and know that normal service is not applicable.

Physical and mental health go hand in hand, and it’s not unusual to suffer mentally when you’re feeling unwell for so long. If you feel you are struggling then there is help available.

• Ask your GP or midwife to refer you to the perinatal mental health team for further support.
• Contact us to be matched with a peer supporter who has been through HG themselves and can understand how debilitating this condition is. Text support from a HG survivor can be absolutely invaluable at getting you through each day and helping you feel less alone.
• Avoid thinking ahead more than the next few days. Torturing yourself with ‘I have 20 weeks of this left to go’ is not helpful. Take one day at a time and at the end of the day acknowledge that you have one less day to get through.
• Lying alone in bed or on the sofa can make you feel isolated. If you’re able to watch TV then watch your favourite films or series, or perhaps something new. If watching TV makes you nauseous, try radio or audiobooks instead. You may find music therapeutic, or adult colouring-in books, finding something which can entertain you in those moments of relief will help with the isolation and boredom.
• Having friends who can come over for a while and just be around will help a lot with the loneliness that many people feel. If you are okay to talk on the phone, call friends or family to keep you company.
• Becoming informed as possible on the treatments you can take can go a long way in feeling in control of your condition rather than having the condition control you.

Here are some suggestions that might help with nutrition and calorie intake. 

Snacks: Try to always have snacks available in the house so that as soon as you feel able to eat something you can. Snack bars or cereal bars, crisps, crackers and so on.

Fortify Meals: If you are managing to eat small amounts at your mealtimes, then try to add calories to your meal by fortifying with hard or pasteurized cheese, butter, crème fraiche, margarine, meat and so on.

Lactose Intolerance/Dairy Allergy/ Dairy Free/Vegan: Fortify your meals, snacks and drinks using pulses, (silken) tofu, avocado and dried fruits. Already fortified cereals, bread, unsweetened soya, rice, and oat drinks can be bought from the supermarket. Seeds and nut butters can also be added to meals and snacks as well as snacking on whole nuts (please avoid if allergy present). Cook and prepare any food using olive oil, coconut oil, avocado oil, or flaxseed oil.

Please don’t feel guilty if you are struggling to eat anything nutritious. If and when you feel able please speak to your GP or Midwife to see if you can be referred to a Dietician.

Understanding and avoiding triggers can be key when dealing with nausea/vomiting in pregnancy. Sensory stimuli like noises, bright lights and certain smells can be intolerable and it’s important to try and manage your environment to work around things that are challenging for you.

• Find unscented household and hygiene products.
• Brushing teeth can be hard, but using a small (children’s) toothbrush and an unscented toothpaste can help.
• Reduce exposure to cooking smells where possible.
• Bright lights can be a trigger, so try having the curtains drawn and using a lamp during the day, or even just sitting in a completely dark room if any light is too much. And remember to adjust the brightness on any screens you use regularly, like your phone or laptop.
• For smell triggers you can block out smells completely by wearing a swimming peg on your nose if you can tolerate it, or have a tissue handy with some essential oil that you can smell.
• Feeling tired or doing too much can have a big impact on how sick you feel, so make sure you’re taking regular naps and getting to bed early enough for a full 8-hour sleep.