Prioritising Self-Care After a Miscarriage: A Healing Journey
Following a heart-breaking miscarriage in July, I decided to take a break from social media, work, even my social life this Summer to prioritise my physical and mental health, as well as my son Teddy. I wanted to take the time to reflect on what we’ve been through, what we’ve overcome and where I want to be in terms of my health.
Experiencing a miscarriage is an emotionally and physically overwhelming event, that often leaves women (and their partners) feeling isolated, heartbroken and drained. While each journey is unique, one common thread unites all who go through this: the need for self-care. Prioritising yourself after a miscarriage isn’t about erasing the pain, but about healing and restoration, both physically and emotionally. Here are some ways to gently care for yourself during this vulnerable time.
Acknowledge Your Emotions
One of the most vital forms of self-care after a miscarriage is recognising and validating your emotions. You may feel a range of emotions from sadness, anger, guilt, or even numbness and they can come in waves. Allow yourself the space to grieve. Talk about your loss with loved ones, or even write about your feelings in a journal. Remember, it’s okay to feel how you feel—there is no right or wrong way to grieve. Most importantly, remind yourself, that a miscarriage is not your fault. This was the biggest lesson I learnt.
Give Your Body Time to Heal
Miscarriage is not only emotionally painful but physically taxing. My body had already started to change with the pregnancy and following the miscarriage, it needed time to recover. Be kind and gentle with yourself during this period. You may experience hormonal fluctuations and fatigue.
Gentle yoga or deep-breathing exercises can also help support your physical recovery, as well as reducing anxiety surrounding your loss.
Following my miscarriage I felt a strong urge to regain my strength and fitness level. To eat clean and feel healthy.
I began with walking and trying to hit my 10,000-20,000 steps and after a few weeks, I found that I was able to get back into a Gym routine, however this may not be the same for everyone.
Ease yourself back into exercise with Yoga or Pilates, strengthening both your inner mind and body.
To feel good within, nourish your body with wholesome foods and stay hydrated. I found the ‘My Fitness Pal’ app incredibly useful at this time. I felt motivated than ever to maintain a controlled, balanced, healthy diet.
The combination of light exercise and healthy eating, not only picked me up physically but mentally. My body slowly returned to it’s natural shape, and not only did I feel less tired, but I felt re-vitalised.
Surround Yourself With Support
The reason I am writing this journal post is because miscarriage can be a taboo subject. Please remind yourself that you are not alone and more woman than you probably realise have gone through the same experience. Although it can be difficult, reaching out to others can help ease the loneliness that often accompanies miscarriage. Lean on those who love and care for you, whether it’s your partner, family members or close friends.
If talking to others feels too difficult or you feel misunderstood, consider seeking out a support group or counselling. Speaking with others who have gone through similar experiences can provide a sense of solidarity and comfort. I know that this really helped me shift blaming myself, to an understanding, that these things happen.
Engage in Mindful Practices
Mindfulness can be a helpful way to stay grounded during this time of emotional turbulence. Practices such as meditation, deep breathing and grounding exercises can help you process difficult emotions and ease anxiety. Even a few minutes of quiet, focused breathing can bring a sense of calm during moments of anxiety.
Consider trying mindfulness apps or a guided meditation, or even simply sitting in a peaceful place in your home or in the garden, focusing on the present moment and all that you are grateful for.
Be Gentle With Your Expectations
Healing takes time, and there is no deadline for when you should feel “better.”
Allow yourself to take breaks, both from social expectations and from anything that feels emotionally heavy. It’s okay to say no to things that don’t feel aligned with your emotional needs at the moment.
Seek Professional Help If Needed
If you find that your grief is overwhelming or lasting longer than you feel is manageable, there is no shame in seeking professional help. Depression and anxiety can accompany a miscarriage. Therapy can offer tools and strategies to navigate this challenging time with compassion and support.
Prioritising self-care after a miscarriage is about more than just physical recovery—it’s about embracing emotional healing. Every person’s journey is different and it’s essential to give yourself the grace to heal at your own pace. By honouring your feelings, seeking support and engaging in mindful self-care practices, you can begin to navigate through the grief and toward a place of healing. Your path forward may not be easy, but with compassion for yourself, you will find strength and resilience along the way.
From my heart to yours,
Namaste x