Jun 25, 2023
8 mins read
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8 mins read

5 Expert’s Advices - How to Stop Worrying about Miscarriage (Step by Step)

When you enter the realm of pregnancy, it's natural to feel a strong sense of responsibility and a desire to protect your growing baby. However, this newfound concern often opens the door to worries about miscarriage or pregnancy loss. This anxiety can be particularly prominent for those who have previously experienced a loss or faced difficulties in conceiving.

Neuropsychologist Dr. Sanam Hafeez explains that concerns about the well-being of your child, knowing friends who have gone through miscarriage, and having experienced a miscarriage before can all contribute to anxiety surrounding miscarriage. It's important to acknowledge that regardless of the stage you're in on your pregnancy journey, the fear of miscarriage is a valid concern. However, the anxiety associated with it can be overwhelming. This article provides guidance on effectively managing these emotions and seeking assistance when normal worries escalate into more intense prenatal anxiety that could benefit from professional treatment.

Worrying about miscarriage risks

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According to Dr. Lora Shahine, a specialist in reproductive endocrinology and infertility, one out of every four pregnancies ends in miscarriage. The majority of miscarriages occur during the first trimester and the risk increases with factors such as age, certain medical conditions, and reproductive history.

March of Dimes, a maternal and child-focused health organization, reports that up to 95% of miscarriages occur before the 12th week of pregnancy. Miscarriages in the second trimester are much less common, happening in only 1 to 5 out of 100 pregnancies.

Dr. Shahine explains that the most common cause of first-trimester miscarriage is a genetic issue within the embryo, particularly a chromosome imbalance. Certain medical factors in individuals attempting to conceive can also contribute to an increased risk of miscarriage. To assess the potential causes, an evaluation may involve testing anatomy, hormone levels, immune factors, genetics, and counseling that may include lifestyle changes to improve overall health.

Overcoming anxieties after experiencing a previous miscarriage

couple-handsome-husband-pretty-pragnant-woman-posing-studio.jpg(Photo: Pinterest/@Freepik)

Overcoming anxiety after a previous miscarriage is possible, reassures therapist Rachel Rabinor. The likelihood of experiencing another miscarriage is low, and it's important to understand that the first miscarriage was not caused by anything you did. Setting milestones, seeking support, journaling, connecting with others who have had similar experiences, and allowing yourself to feel your emotions are effective ways to manage anxiety during pregnancy.

We recommend you 5 tips stop worrying about miscarriage

1. Reconnect with Your Breath

The top recommendation for regaining presence in the moment is to focus on your breath.

According to Rabinor, "There's nothing more grounding than our breath. When anxious physically, our bodies typically react, resulting in shallow breathing. Slowing down and practicing deep breathing is important and can help bring you back to a calmer state."

Engaging in active breathing techniques in moments of anxiety can effectively reduce anxious thoughts. Incorporating a regular routine of prenatal yoga, breathwork, meditation, or mindfulness exercises can serve as an anchor when worries begin to overwhelm you.

Learn more about meditation techniques to help you relax and unwind.

2. Use the Five Senses Method

When experiencing anxiety, it's as if there's a lion in front of you, triggering your body's fight or flight response. However, the reality is that there is no actual lion," explains Dr. Katayune Kaeni, a specialist in mental health during pregnancy and postpartum.

Dr. Kaeni recommends a method to her clients that involves utilizing all five senses to slow down and return to the present moment.

Take a few minutes to identify the following:

  • Five things you see
  • Four things you can touch
  • Three things you can hear
  • Two things you can smell
  • One thing you can taste

"This practice helps calm your mind and allows you to recognize that what surrounds you is real, while the anxiety you create in your head is not," shares Dr. Kaeni.

It's important to incorporate this practice even when you're not feeling anxious so that you have these tools readily available when needed.

3. Make Nature a Priority

Spending time in nature has been scientifically proven to have significant healing effects, positively impacting mood, mental health, and emotional well-being.

Sunlight exposure, in particular, plays a role in boosting vitamin D levels, which offers numerous benefits such as reducing blood pressure, lowering the risk of type 2 diabetes, strengthening the immune system, and enhancing energy levels.

"Even just 10 minutes outdoors can completely transform your day," suggests Rabinor. "It can be as simple as taking a walk and feeling the sand or grass beneath your feet. Ideally, if you live close to nature, take advantage of it. However, even visiting the nearest park or strolling around the block can provide some of the benefits of being outside. Whatever you can manage to fit into your schedule will be beneficial."

Consider this your reminder to take a break for yourself. Prioritizing time in nature will not only benefit your overall health but also leave you feeling better and refreshed.

4. Seek out therapy or support groups

Having a confidant, especially an expert in the field, can be highly beneficial for discussing worries and emotions during pregnancy. Platforms like BetterHelp and Talkspace offer the opportunity to communicate with licensed professionals via text or video at almost any time.

"Joining a support group can also be incredibly helpful for connecting with others who are going through a similar experience," suggests Dr. Kaeni.

Online platforms like Conceive and Peanut provide virtual connections with individuals who are trying to conceive or are pregnant, offering opportunities to share similar experiences. It's also worth reaching out to your circle of friends to share real-time experiences.

Evidence-based therapies such as eye movement desensitization and reprocessing (EMDR), interpersonal psychotherapy (IPT), cognitive behavioral therapy (CBT), and even walking and talking therapy can be highly effective and grounding.

Rabinor explains, "EMDR is an evidence-based psychotherapy approach that has been researched and used for over 20 years to alleviate emotional distress and anxiety, particularly for individuals with past trauma." Similarly, IPT, CBT, and walking and talking therapy are research-supported methods for reducing anxiety.

"Therapy is a personalized experience, and the effectiveness depends on the individual," advises Rabinor. "I recommend trying out different approaches to see which one resonates with you the most."

5. Rely on Your Partner and Friends

Partners and a strong support system play a crucial role during pregnancy.

"Having a partner or friend who offers support and validates your feelings can be incredibly comforting," says Dr. Kaeni.

Knowing that you're not alone can immediately alleviate stress. Your partner can also help identify when you're slipping into anxious thinking and remind you of the tools you have to prevent it from escalating. Lean on them for encouragement and reassurance throughout your journey.

How To Reduce First Trimester Fear  - Watch the video