10 Ways to Heal After a Miscarriage

Healing both mentally and physically after a miscarriage are both equally important. Your doctor may focus more on your physical healing, but you need to also take care of your mental state. Emotional wounds can hurt just as much as physical wounds. There is no timeline for grieving, so try not to rush this.

I’ve made a list of five ways to take care of yourself emotionally and five ways to take care of yourself physically. I sincerely hope that this helps.

Emotional Healing

It’s important to heal emotionally for many reasons. Emotional wounds left untreated can feel just as bad as physical wounds. It’s very important to work through your emotions in this difficult time. Take your time and let yourself feel the emotions and heal.

This isn’t an all inclusive list, but I have come up with my top ways to help heal yourself emotionally:

1. Practice self care

Practice self care using things that you love. Whether it’s taking a longer shower or using your favorite lotion or getting your nails done. Do something special for yourself as you take care of your body. This can be small inexpensive things like going for a walk or listening to your favorite music.

Truly take the time to think of yourself first during this time. Make a list of what makes you feel cared for. It doesn’t have to be extravagant, just simple things to incorporate into your everyday life to give yourself some extra love. Schedule self care into your calendar and make sure you actually follow through with your list.

2. Be mindful of your emotions

If a situation is making you uncomfortable or anxious, remove yourself from the situation. If someone’s posts are making you feel sad, unfollow. Protect your heart right now. You can always refollow or follow up with people when you are in a better mindset. Right now is the time to care for you.

You can slowly reincorporate these people or things back into your life when you are ready, if ever. If an individual is not supportive or offering offensive advice, you can have a conversation with their hurtful words or just simply see them less if you are able. Referring them to my blog post 10 of the Worst Phrases to Say after a Friend has a Miscarriage so they can understand their words have a huge impact during this delicate time.

3. Keep a journal

Start a journal as soon as possible. Write out all of your emotions. Write just once a day or through your the day if you are able. A year from now you can look back at this and see how incredible strong you are from getting yourself through this.

If you need help with what to write, here are some journal prompts to get you started:

• Emotions – how are you feeling today? Why? What made your day good or bad?
• What did you do to practice self care today and why did it help?
• What are you grateful for today?
• Did anyone say anything helpful or hurtful today that you can reflect on?
• What did you do today to help care for your emotions?
• What can those around you do to better support you during this time?

4. Find support

Find support either in friends and family that you already know or find a support group or counselor to talk to. Do what makes you comfortable but find someone to talk to that truly understands what you are going through and won’t say something that will upset you.

There are many resources available online to find support in, including this blog. I’ve included many posts to help support your journey and have gone through a journey of loss as well. If I can personally be part of your support system or help you in any way, please reach out. The website tommys.org offers a list of support groups including support groups for dads.

5. Find an outlet

Feeling angry? Find a way to work out this anger. Go for a run or do a high intensity workout. Smash something, but don’t be reckless. Feeling sad? Go for a nature walk or listen to your favorite music and dance. Find something that makes you feel better, even if it’s just for the moment.

Work through your pain, but again, don’t be reckless with your decisions. Write out what you are feeling and what actions will help you feel just a little bit better and start there. Try some physical activity, mindfulness, and fresh air for positive activity.

Physical Healing

Of course physical healing is important too. I’m sure you’re eager to get back to your healthy self. However, you absolutely cannot rush this. Take your time. Much with emotional healing, you have to give yourself grace to work through this. You will get there, but it takes time.

1. Wait to try again

You may have asked your doctor or maybe your doctor told you a specific time to wait to try again. Take your doctor’s advice and do not try until they give you the go ahead. Let your body heal fully before taking on that stress again.

Much like grief, healing physically takes everyone a unique amount of time to get through. Slowly begin to build your strength back with simples stretches, exercises, or yoga.

2. Slow down

Take a step back for a few days. Lay on the couch and rest, don’t feel guilty for not doing much. You need to let your body heal. Chores and work can wait until you are feeling physically and mentally better. Enlist in friends or family to help with chores for a few days.

Now is the time to give yourself a break from every day life for a while. Take time off of work and watch your favorite movies/shows, eat your favorite foods, and do what you want. Take care of yourself and let yourself feel the emotions.

3. Take care of yourself

Take the time to care for yourself. Take a shower, take a nap, and take an extra break. Try to eat healthy and just be extra kind to your body. Plan essential care into your day as well as health maintenance appointments.

Make a list of ways you can care for yourself. This differs from self care ad this is more of a health maintenance, not super exciting, but essential things that need doing. Such as your yearly physical examination, dental cleanings, eye doctor visits, eating healthy, etc.

4. Take time off work

Going back to work can be a great distraction but having a constant distraction can also mean that you don’t really deal with your emotions or take care of your body. Taking a couple of days off work can really aid in helping you heal.

You don’t owe work a reason for your time off, paid time off is your personal time. If they need a reason, you can always say it’s just personal time.

5. Listen to your doctor

Whatever advice your doctor gives you, follow it. They know what they are talking about. If you have follow up questions, don’t be afraid to call and speak to a nurse, that’s what they’re there for. If you need additional support, schedule an appointment to speak to your doctor in person.

Don’t be afraid to also speak to your doctor about your emotional support. They can likely recommend support groups in your area or additional resources.

Final Thoughts

Prioritize your emotional and physical well-being for a balanced and healthy life. Healing in both areas requires patience and consistent effort. Stay committed to self-care and remain aware of your mental health. Practice mindfulness by journaling your emotions, which helps track and process your feelings. Additionally, schedule regular self-care activities and ensure you get enough rest to support your overall well-being.

I’m so glad you’ve found this post, but I’m deeply sorry you’re part of the miscarriage community. If you’re seeking support or have questions, please don’t hesitate to reach out. You can leave a comment on this post or visit my contact page for additional ways to connect and get the help you need. You’re not alone, and I’m here to support you.