.svg)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
By Vivian Nunez
Your answers may help guide you during this time.
When you navigate a miscarriage, you realize no two experiences are the same. Every person and every miscarriage brings up its own unique needs, feelings, and challenges.
Like any part of a person’s journey to conceive, a miscarriage is more than just a physical experience. You can feel shaken. The impact on your mental and emotional well-being can be just as significant as the physical effects on your body and life.
As you navigate through a miscarriage, you may wonder what happens next. You may ask yourself questions like, “What do I do after my miscarriage? Or “What should I expect from my body and mind as it heals?”
The questions you ask yourself can help pave the way to finding the comfort and care you need as you learn to cope with miscarriage. Below are six grounding questions so you can feel supported by yourself, your loved ones, and your medical team.
Ask yourself: “What needs more attention today, my body, mind, or both?”
It’s easy to switch to autopilot after a traumatic event. You can ease back into the present by checking in with yourself. It can be helpful to wonder aloud what you may need and what part of you may need it as you navigate miscarriage grief.
Ask yourself: “Who can I reach out to for support today or when I need it next?”
During your next quiet moment, jot down a list of loved ones, friends, neighbors, or healthcare professionals that you feel comfortable reaching out to. Next to their names, you can even write down specific things you are comfortable asking them for. For instance, maybe your neighbor is the best person to ask for help in not missing garbage day, while your parent or cousin may be your go-to designated driver for a doctor's appointment.
Ask yourself: “What kind of self-care can I practice next?”
If you need some ideas, here are a few suggestions that you can use to feel more cared for. You can take a warm shower or bath. You can brush your hair, your teeth, or your dog. You can go out to dinner or get into pajamas extra early. No self-care habit is off the table. You simply want to do something for yourself that makes you feel hugged as you cope with your miscarriage.
Ask yourself: “How do I feel, and where do I feel it in my body?”
On Calm Health, you’ll find guided resources that help you check in with your body (like body scans) or ground you during harder times. Exploring where and how your emotions manifest in your body may help you navigate them with more tenderness.
Ask yourself: “When can I allow myself time to sit with my feelings?”
As with most loss experiences, the reality is that the world around you may still keep moving no matter what you’re going through. Grief also has a reputation for showing up unexpectedly. There are many ways you can approach managing your grief. If you’re unable to take dedicated time off following a miscarriage, it may be helpful to schedule small pockets of time to allow yourself to feel the breadth of your experience. This can include a short meditation, a therapy session, a coffee date with a friend, or some quiet time on your favorite chair. You can also find ways to honor grief as you feel it, like with a few minutes dedicated to deep breathing.
Ask yourself: “Is there something I need that I cannot give myself?”
You can ask yourself this question to understand what you might need from those around you. Asking for support may feel easier when you have a specific request in mind.
These questions are the tip of the iceberg of what to do after a miscarriage. They may help surface what you need or want during such a transitional experience. Our Calm Health Supportive Tools for Coping with Miscarriage program is another tool you can turn to for support. No matter what tools you turn to, remember that miscarriage grief is nonlinear. Try to be gentle with yourself. It’s one more example of self-kindness you can practice as you cope with your miscarriage.
Calm Health is not intended to diagnose or treat depression, anxiety, or any other mental or physical health condition. The use of Calm Health is not a substitute for care by a physician or other health care provider. Any questions that you may have regarding the diagnosis, care, or treatment of a health condition should be directed to your physician or health care provider. Calm Health is a mental wellness product.
We’ve made it easy to take the first step. Just download the Calm Health app, create your account, and answer a few simple questions to help us understand how you’re feeling. You’ll get instant recommendations for the Calm Health programs that will be the most helpful for you.
Our programs are created by licensed psychologists, and you can explore them at your own pace, in any order you like.
.png)
