Anxiety about future pregnancies after experiencing one or multiple miscarriages is incredibly understandable. Miscarriage, for many, is traumatic, and you may be fearful of reliving that trauma again. Remember that you are not alone. Thousands of parents are experiencing the same fears and anxieties about beginning another pregnancy journey.
However, while anxiety after miscarriage is a valid and collective experience, it is still deeply upsetting and can bring to light many uncomfortable feelings. Don’t lose faith! There are multiple tips, tricks, and tools that can help soften its impact and alleviate some of the tough moments during this process.
Breath work
Utilizing breathing techniques can be a game changer when it comes to anxiety. Known to regulate heart rates and nervous systems, breathing exercises can also help the body release soothing hormones. It’s a great way to reset when anxieties about pregnancy after loss begin to feel overwhelming. Here are a few ways to try this out:
Box breathing is a form of intentional breath work that involves taking deep, slow, relaxing breaths matched to counts of four. Inhale slowly through your nose for four counts, pause for four counts, exhale steadily through your mouth for four counts, and and hold for another four counts before beginning the process over again. Keep repeating this process until you feel re-centered and ready to take on whatever challenge is in front of you.
Pursed lip breathing is another form of breath work designed to slow your body down and increase both your air intake and release. To try this out, purse your lips as tight as feels comfortable, and take a deep breath of air through your nose. After a beat, slowly expel the air through your pursed mouth. Just like box breathing, repeat this process over again until you feel the full effects.
Mindfulness
Trying different mindfulness techniques to find which one works for you can also make a deep impact on anxiety levels. Designed to help combat the negative symptoms of anxiety, mindfulness techniques help you to let go of harmful thoughts and focus on the present moment. Here are a few things to try:
Journaling can be a creative way to organize your thoughts and release some of the difficult emotions that may be bottled up inside when thinking about pregnancy after experiencing loss. Whether you buy a journal pre-loaded with insightful prompts, or just write down what you’re thinking and feeling that day, getting the words onto paper can be more impactful than you know when processing difficult thoughts and feelings.
While traditional meditation may not be beneficial for all individuals, progressive muscle relaxation meditation can be incredibly helpful in times of high stress or anxiety. A technique that walks you through relaxing each and every muscle in the body, it’s a great way to reset, prepare for the day, or relax before bed. This form of meditation is guided, which is incredibly helpful when you want to take a break from an anxious mind. There are plenty of free online resources that will tell you exactly what to do. Find a comfortable place, find the right audio or video meditation guide for you, and see how progressive muscle relaxation can change your daily life.
Lastly, mindfulness walks can be a great way of getting gentle movement in while taking time to relax. As you walk, notice how the breeze feels, or the sun on your face. Scan your surroundings and take in the beautiful moments or people around you. Take notice of how your body feels while you walk, the feeling of your feet hitting the ground or the strain of your muscles. Being intentional about staying in the present moment can be an amazing way to combat anxiety about future events.
Me-time
Don’t forget to take time for yourself during this time, to connect with activities and hobbies that you love to do. The journey to motherhood can take up a lot of mental time and energy, and when you introduce grief it can become overwhelming. Take some time to step out of the process. Whether this is exercising, gardening, hiking, cooking, or binge-watching your favorite movie series, do things that bring you joy. Have you always wanted to build your own bookcase, start a flower patch, or take a dance class? Now is a great time to try it out! Having a project to channel your energy into can be incredibly helpful on your anxiety journey.
Lean on others
Utilize your support systems! Whether that means talking to friends or family about the anxieties surrounding pregnancy after loss, or bringing a trusted loved one to doctors appointments for a little extra support, let the people around you lift you up during this time. Ask questions, people are a wealth of knowledge and they might have gone through similar struggles and can offer advice. No matter what way feels right to you, leaning on the people around you can help alleviate some of the struggle surrounding post-miscarriage fear.
Reach out to professionals
Professionals are here to help, it’s what they’re trained to do. Therapists have specially crafted interventions and exercises designed to help anxieties, such as fear surrounding future pregnancies. They can also be incredible resources for helping process grief around previous losses. Psychiatrists are beneficial as well. Medication exists as a tool to help us get through difficult times, why not use all the tools available? They can help you find the right medication that may make navigating fear and anxiety a little bit easier.
Take it one day at a time
When anxiety levels are high, time can sometimes become overwhelming. Anticipating navigating whole days, weeks, or years ahead can lead to overwhelm and thought spirals faster than we think. Don’t be afraid to break it down and take it one moment at a time. Whether that means taking it minute-by-minute, hour-by-hour, or day-by-day, remind yourself that life is made up of small moments and you don’t have to solve your anxiety today. Healing takes time, and you’re allowed to take as much as you need.
Don’t forget to advocate
Lastly, take full advantage of the resources available to you throughout this process. You’ve dealt with something that is very difficult to process, and your medical team should understand that. Ask all the questions you feel the need to ask and request all the educational resources available if you’d like them. Your care team is there to help you.
Overall, there are incredible resources available to help you along this journey. Anxiety surrounding pregnancy after loss is difficult to navigate, but you don’t have to do it alone.
Want to learn more about miscarriage anxiety treatment? Our incredible providers here at Manhattan Wellness are ready to start that journey with you. We understand that navigating mental health struggles after miscarriage can be intimidating. With our amazing group of therapists, you don’t have to navigate the process all on your own. A dedicated team working out of Manhattan, Brooklyn, or anywhere in New York, our clinicians are ready to help you start a journey of empowerment and self care. Follow these steps to get started:
- Contact Manhattan Wellness today or email us at hello@manhattanwellness.org
- Schedule your first appointment with one of our Manhattan therapists
- Embark on this empowering path to a more confident you
FIND CONFIDENCE AND NURTURE YOUR MATERNAL MENTAL HEALTH IN MANHATTAN, BROOKLYN, OR NEW YORK
At Manhattan Wellness, we understand that this is a time of transition and adjustment. From adjusting to your new identity as a mom to navigating infant and postpartum care, it can be an overwhelming process. One that no one prepared you for. That’s why our female therapists want to support you in prioritizing your maternal mental health during the fourth trimester. Let us help you take care of yourself so you can feel confident in your new role as a mom. If you are interested in therapy for your maternal mental health:
- Submit a Contact Form or Email Us at hello@manhattanwellness.org
- Learn More About Our Team and Our Areas of Expertise
- Prioritize Your Maternal Mental Health!
OTHER THERAPY SERVICES AT MANHATTAN WELLNESS IN MANHATTAN, WESTCHESTER, BROOKLYN & THROUGHOUT NEW YORK
Our therapists understand that with becoming a new mother, there can be a variety of different needs that arise. Apart from helping you navigate the fourth trimester and maternal mental health, our therapists also offer a variety of services to cater to your individual needs. The therapy services we offer are Anxiety Treatment, Therapy for Depression, Stress Management, and Therapy for Women. As well as Therapy for Self-Esteem, support for, body image therapy, and so much more. Do you feel like you’re not living the life you want and need to make changes? Let’s talk about it.
