It's estimated that one in four pregnancies end in loss, yet it can be the most isolating grief. There’s both a physical and emotional recovery process, and too often, we wind up coping on our own. Though there's no erasing the trauma or going back to before, we hope these tips support your healing journey and help you get to a place where you can start putting one foot in front of the other again.
1. Find a way to sleep.
It takes time to be able to cope with the grief and, physically, for hormones to normalize and for cycles to return. Getting ample restorative sleep is important as you recover. If needed, Melatonin, Magnesium and Valerian can be helpful agents to calm the nervous system so you can rest.
2. Give yourself the time you need.
Depending on the timing of your pregnancy loss, it can take weeks to months for your hormones to return to baseline, while the emotional toll often lasts much longer. It’s OK if your grieving process doesn’t follow a set timeline. Give yourself that space to heal—a rushed return to routine is likely to only prolong your recovery, both mentally and physically.
3. Don’t expect your cycle to be normal right away.
Though it may be tempting to take extra supplements to coax your hormones back to baseline faster, it’s best to let your highly intelligent endocrine system regulate itself, on its own timeline. You can stick with your prenatal to continue getting daily nutrients, unless your doctor has prescribed Methotrexate for an ectopic pregnancy. Folate can make that drug less effective, so pause use until your doctor advises otherwise.
4. Talk to your doctor about appropriate medical management.
Early detection of pregnancy loss can prevent future complications if you intend to become pregnant again. Your doctor can help guide you through best practices to support your future fertility.
5. Seek counselling for yourself and, if applicable, your partner.
Many people deal with this heavy load of grief alone, which can deeply affect your mental health and, for couples, the health of your relationship. A professional pregnancy loss counsellor can help you navigate the trauma. If you have a partner, remember that although they may not have physically experienced the loss of pregnancy, their loss is still very real. Support each other and grieve together.
6. Lean on your support groups.
It can be hard to talk about pregnancy loss, especially if you didn’t openly talk about the pregnancy itself. But seeking support and information during this acute time can help you cope. The loss is real, and normalized conversations about what you’re experiencing can help you feel less alone.