Caring for your
mental health and
wellbeing

As you move through this journey, your emotional wellbeing is just as important as your physical health.


Grief can come in waves and feel different at different times. In the next section, we explore the emotional seasons of grief — how your feelings might change over time, and how you can care for yourself along the way.

The emotional seasons of grief

Grief can be like the changing seasons. Spring, summer, autumn, and winter each bring their own changes, and they don’t always follow a clear or predictable pattern. Some days feel soft and gentle. Others arrive harsh and unexpected.

Grief can be like that, too. It may come and go, sometimes feeling steady, other times catching you off guard. Memories, anniversaries, and reminders often return — like the first snow, or a warm day in early spring. These waves of emotion are a natural part of your journey. This pregnancy is part of it, too.

You might feel joy, fear, love, and longing all at once. That’s okay. Each feeling is real, and each one matters. This is a new season of your story.

Moments that bring strong feelings

Pregnancy after loss can bring many strong feelings, sometimes when you expect them, and sometimes when you don’t.

Certain experiences may feel particularly emotional, such as:

• Hearing baby’s heartbeat.
• Feeling your baby move.
• Attending scans or medical appointments.
• Reaching the same stage as a previous loss.
• Passing a due date or anniversary.
• Deciding whether to have a baby shower.

For some parents, medical appointments, especially scans, can be especially difficult. These moments may bring back memories of when they found out their baby had died. Even routine check-ups can feel tense or overwhelming.

Some of these experiences might bring comfort, while others may feel confusing or bittersweet. What feels okay one day might feel hard the next. These changes are normal.

It’s okay if your love feels careful. It’s okay if joy and grief sit side by side. This baby is part of your story too.

Planning for emotionally significant dates or appointments can help. It may not take the pain away, but it can create space to honour both your grief and hope and give you time to think about what support you might want in those moments.

Supporting your wellbeing

If things feel too hard to manage alone, it’s okay to ask for help. Talking to someone who understands can make a big difference, especially if worry is affecting your daily life.

Here are some ways to care for your emotional health and wellbeing:

• Talk about it: Share your feelings with someone you trust — a partner, friend, or therapist.
• Take it day by day: Focus on the next small step, like your next appointment.
• Be kind to yourself: Grief and joy can happen at the same time. It’s okay to let yourself feel both.
• Find calm: Try deep breathing, mindfulness, or a calming meditation, like A Meditation for Pregnancy After Loss. 
• Use a calming mantra: Choose a line from A Meditation for Pregnancy After Loss like “I am doing my best, and that is enough.” Repeat it when you need comfort or grounding. 
• Do what soothes you: Rest, go for a walk, be in nature, or do something creative. 
• Learn what to expect: Ask questions, read, and prepare in ways that help you feel supported. 
• Carry them with you: If it feels right for you, talk to this baby about their sibling.
• Set aside ‘Worry Time’: Try a practice, such as Creating Calm, to give your mind space to rest.
• Reach out: Support groups and mental health professionals can make a big difference.

What does reliable information look like?

Not all advice is helpful. Reliable information is:

• From trusted sources
  • Hospitals and health services.
  • Universities and research centres.
  • Professional organisations (like Red Nose, or Pink Elephants).
• Written by professionals
  • Midwives, obstetricians, psychologists
  • Based on current research and guidelines.
• Supportive and balanced
  • Includes emotional and medical information.
  • Doesn’t create fear or pressure.

A note about AI

AI tools (like chatbots) can be helpful, but they don’t always use reliable or up-to-date sources. It’s best to double-check anything you read with trusted healthcare professionals or websites.

When in doubt

Bring it to your appointment and ask your care team to help make sense of it together.

Wellbeing Strategy

Creating Calm — a simple practice for easing worry.

Creating Calm, sometimes called ‘Worry Time’, invites you to set aside time for worry, freeing up space in your day. You choose when and where to gently explore your concerns, so they don’t follow you everywhere. Worry doesn’t need to disappear — it just needs a container.

Wellbeing Strategy