Many women recover quite quickly after a miscarriage. Ovulation can return as early as two weeks after the loss, which means that a new pregnancy is theoretically possible [1]. But, naturally, not many women can cope that easily with the emotions that come with loss loss.
Am I to blame for the pregnancy loss?
Miscarriage is not an uncommon occurrence in the early stages of pregnancy. In most cases, the loss occurs through no fault of the mother. Most often, the issue is chromosomal. A miscarriage can be an isolated event, and the chances of a future pregnancy being successful are quite high [2].
How to deal with anxious thoughts
Embrace the support of your loved ones, and don't mask your feelings. Don't try to be positive and smile at everyone. Cry if you need to; the release of endorphins brought on by tears can help alleviate physical and emotional pain [3]. Discuss what happened with your partner, be united in your grief, and don't be silent about your feelings. Listen to each other calmly and without reproaches. Going through this difficult stage together, will help you survive the loss and, in time, decide on a new pregnancy [4].
Ask for additional support. Specialized online communities, support groups, and podcasts with personal stories can help overcome pain. Do not hesitate to consult a psychologist if needed. Some women may need to see a psychiatrist and get medication, so make sure to talk to your doctor if you feel overwhelmed by the situation. Talking about your experience with a professional or someone who has lived through something similar can help you process what happened and move on [4].
Take care of yourself. Find time for something that brings you joy. It can be a favorite hobby or a new activity. Consider yoga, meditation, or breathing exercises; they can help you cope with emotions. Make sure to get enough sleep, give up any bad habits, and watch your diet. These simple measures will help you overcome your loss and may increase your chances of having a future successful pregnancy [4].
Keep a diary. Research shows writing down your feelings and regularly repeating positive affirmations helps you let go of the situation and manage anxiety after a miscarriage [5]. You can write about a specific topic or allow your mind to guide your hand in a stream of thoughts that may seem unrelated. You can also try to answer specific questions, like [6]:
What has helped you cope with the situation over the past week?
What did you find difficult?
What scares you?
What made you smile today?
Which member of your inner circle inspires you?
Don't forget about physical activity. Exercise reduces the symptoms of depression and improves well-being. You don’t have to go to the gym or go out for a run. Easy, simple exercises can be enough, such as purposely tensing your entire body and then slowly relaxing every muscle. This technique is called progressive muscle relaxation, and it can help reduce anxiety and manage stress [7].
Don't compare yourself to others. Persistent grief and guilt over an extended period does not mean that something is wrong with you. Try not to pay too much attention to advice like "It's time to turn the page", "We need to think about the future", or "Think of it as starting with a clean slate". You have the right to take as much time to recover as needed.
When can I get pregnant again?
There is no definite answer here. Some women overcome their loss quickly and are ready to try again. Others decide to wait a bit and give themselves enough time to recover. Your best option is to wait until you are both physically and emotionally ready to attempt a new pregnancy [8].
