Practicing Self-Care During an Unintended Pregnancy

When facing something unexpected, it’s easy to feel unsure of where to start. An unintended pregnancy can stir up a range of mixed emotions, like panic or confusion. 

During this time, it’s important to take care of yourself in meaningful, manageable ways. Self-care doesn’t have to be complicated—it’s about creating space to process and nurturing your well-being. 

By exploring the different ways to practice self-care, you’ll find ways to regain a sense of peace and confidence that will help you feel more empowered as you move forward.

Why Self-Care Matters

Self-care is about more than just taking time for yourself. It’s the intentional practice of caring for your own mental, emotional, physical, and spiritual health. 

When emotions feel overwhelming or the future seems daunting, self-care helps you create space to slow down, find balance, and move forward. You don’t have to solve everything at once. Just try to give yourself the support you need to feel more in control and capable of handling whatever the next moment brings.

Caring for Your Body

If you’re experiencing an unexpected pregnancy, your feelings about your body might shift. 

You might feel disconnected from your body, overwhelmed by the change. You may feel unsure of how to care for yourself physically, especially when emotions are heightened. You may feel something totally different. Whatever you’re feeling, know that it’s okay to feel those things.

Tending to your body in small, gentle ways is a great way to reconnect with yourself. These practices can help you stay healthy and create moments of calm.

• Hydrate Gently: Drinking water can help boost your energy and bring some balance. If staying hydrated feels like an overwhelming task, start small. Does just choosing and sipping water throughout the day feel more doable?
• Move in Ways That Feel Comfortable: Physical exercise doesn’t have to be intense to be effective. Gentle movements like stretching, walking, or even sitting outside for fresh air can help release some tension. Listen to your body, and choose movement that feels right for you.
• Rest Without Expectations: If sleeping is challenging or your mind just won’t “turn off,” try to create a calming routine before bed. Do what feels restful. Follow our 3-minute deep breathing exercise, make a warm drink, or listen to soothing music. Resting your body, even if sleep doesn’t come easily, can still offer moments of relief​.
• Nourish at Your Own Pace: Eating may feel difficult, especially if you’re stressed. But, small and simple meals or snacks can help boost your energy and your mood. Focus on easy, low-prep foods, like fruits, nuts, or soups, and take it slow. Nourish your body in ways that feel manageable.
  

Tending to Your Emotions

Whether you’re experiencing a lot of emotions, feeling numb, or somewhere in between, it’s important to care for yourself emotionally when unexpectedly pregnant. Creating space to slow down your thoughts and quiet the noise can help you feel more in control.



• Acknowledge Your Feelings: It’s okay to not have all the answers or to feel uncertain about your emotions. Try checking in with yourself by gently asking, “What am I feeling right now?” Even if it’s hard to put into words, recognizing what’s happening inside can be a first step toward processing. 
• Reach Out When You’re Ready: Sharing your feelings with someone you trust can help lighten the weight, but only when you feel ready. Whether it’s a close friend, family member, or counselor, having a safe space to talk about your experiences—without pressure or judgment—can help you process​.
• Create Small Moments of Comfort: Emotional self-care doesn’t have to be big or dramatic. It could be as simple as wrapping yourself in a blanket, listening to your favorite song, or taking a few deep breaths while you make your coffee. Give yourself permission to pause and find comfort in the small, familiar things that bring a sense of peace.
• Practice Self-Kindness: Be gentle with yourself. In moments of stress, remind yourself that it’s okay to feel uncertain or overwhelmed. Simple affirmations like “I am doing my best” can remind you of the truth and bring comfort when emotions are high. Journaling can also be a powerful tool for practicing self-compassion, giving you a safe space to explore your thoughts and feelings without judgment.
  

Calming Your Mind

When faced with big decisions or a busy mind, it can be hard to find moments of clarity. Mental self-care is about creating space to slow down your thoughts and quiet the noise, helping you feel more grounded.

• Practice Mindfulness: Mindfulness helps you refocus on the present moment. If you find your thoughts racing, try taking a few slow, deep breaths. The 5-4-3-2-1 method is an easy and effective way to ground yourself in the here-and-now. These small moments of mindfulness can help your mind overcome anxious thoughts or overwhelming emotions.
• Limit Overload: It’s easy to feel overwhelmed by information. Especially if you’re doing a lot of research or scrolling through social media. If it’s starting to feel like too much, give yourself permission to take a break. You can always come back to it later when you feel ready​.
• Organize Your Thoughts: Writing down your thoughts can help you organize what’s on your mind. Journaling can look different for everyone. Whether you like pen and paper or your notes app on your phone, writing and reframing thoughts can help you see things more clearly and break overwhelming thoughts into smaller, more manageable pieces.
• Set Gentle Boundaries: Protect your mental health by setting limits on how much time you spend engaging with things that drain you. Setting boundaries around certain conversations, social media, and personal quiet time can help give your mind the rest it needs.
  

Nurturing Your Spirit

Taking time to care for your soul can help bring peace and comfort during uncertain times. Spiritual self-care doesn’t have to be connected to any specific faith. Focus on finding what uplifts and connects you. 

• Connect with Yourself: Whether through meditation, prayer, or quiet reflection, creating moments of stillness can help you process your deeper thoughts and feelings. You might spend a few minutes sitting in silence or reflecting on your values and hopes. These moments can provide clarity and help you feel more confident as you move forward.
• Find Strength in Community: If spirituality or faith is part of your life, connecting with a supportive community can bring a sense of belonging. This could look like attending a service, talking with a spiritual advisor, or joining a group. When you surround yourself with those who uplift you, it can bring comfort during times of uncertainty.
• Practice Gratitude: Gratitude can be a powerful tool for shifting your focus away from stress. Try writing down or mentally noting a few things you’re grateful for each day, no matter how small they seem. You’ll find that searching out things that bring you joy, even in difficult moments, can help you feel more peaceful and capable.
  

Building a Self-Care Routine

Your self-care routine doesn’t have to follow a strict checklist. The practices mentioned here are simply options to choose from, and they’re not the only ones out there. You don’t need to try everything or do it all at once—what’s important is picking what feels right for you.

• Start Slow: Pick one or two practices that feel doable. Even something as simple as drinking more water or taking a few moments to breathe can make a big difference.
• Adjust as Needed: Self-care is meant to be flexible. You might focus more on emotional care one day and prioritize physical rest the next. Listen to your body, mind, and soul to figure out what you need in the moment.
• Celebrate Progress: Every act of self-care is a step toward well-being. Acknowledge the small victories, whether it’s getting outside for fresh air or taking time to reflect. These moments add up to support your overall health.

These practices are here to support you, not overwhelm you. Your self-care routine should fit your needs and make you feel strengthened, not pressured. Check in with yourself and what you might need that day to create a rhythm that feels natural and doable.