Practicing Self-Care During an Unexpected Pregnancy

Avail NYC exists to be a safe haven for women and men facing an unexpected pregnancy or seeking support after an abortion. We are not a medical provider.

Discovering an unexpected pregnancy can be a complicated life event that can suddenly bring up a rush or emotions. During this time, it's important to prioritize your mental, emotional, and physical health. When you choose to care for yourself, you allow yourself a healthy way to cope, space to process, and strength to take next steps. Let’s explore practical guidance and strategies for self-care during this chapter of your life.

Acknowledging and Understanding Your Emotions

It's entirely normal to experience a sudden whirlwind of thoughts and feelings after the news of an unexpected pregnancy. Whether you're feeling overwhelmed, excited, or a complex mix of emotions, noticing and naming these feelings is crucial. Give yourself permission to have these feelings without judgment. 

There are healthy and unhealthy ways to experience your emotions. Some find it tempting to let themselves over-indulge their emotions, letting their feelings dictate the truths they hold and the next steps they take. Others push down their emotions entirely, building up the emotions despite repressing their feelings in order to  ‘get through’ their situation. Although both are common responses, we encourage you to instead find a healthy way to experience your emotions. 

When you let yourself experience each emotion, truly connect with what you’re feeling. Give yourself the time and space to feel and process the emotion, but remember that you are in control of your feelings. If you find yourself spiraling or losing control of your emotions, find a way to restore calm. Practicing grounding techniques or engaging in prayer can be helpful when regaining control.

Engaging in Mindfulness and Relaxation

Managing your stress levels is a critical part of caring for yourself. When you allow your brain to process and put off some of the stress, you’ll find yourself better able to process, happier, and more hopeful. 

To reduce stress, consider trying meditation or deep-breathing exercises. Activities like reading, lighting a candle, listening to calming music, or even just sitting comfortably with your eyes closed can also serve as therapeutic processes for releasing the stresses of daily life.

Prioritizing Physical Health

Practicing physical self-care is just as important as caring for your mental and emotional load. An unexpected pregnancy can bring many physical changes, and each deserves careful attention as you decide your next steps. Avail NYC is not a medical provider, but we can offer referrals for free or low-cost OB/GYN appointments. Regular consultations with a trusted healthcare provider are highly recommended. Caring for yourself physically can also look like eating a nutritious diet, staying active, and getting enough sleep every night.

Finding a Safe Support Person

When life takes a new turn, having someone to lean on can make all the difference. Think of friends, family members, and other loved ones who respect your feelings without judgment or pressure and can provide the encouragement you need. Who do you feel comfortable sharing your news with? 

If no one comes to mind, know that you don’t have to walk through an unexpected pregnancy alone. Avail’s professionally-trained, compassionate team of personal advocates are here to help you navigate the journey ahead. Whether you need a listening ear, someone to process your feelings with, or guidance on next steps that feel right for you, our advocates are available. Our community of connections and wide network of resources can offer personal and tangible support for each step.

Empowering Yourself Through Education

Some may find comfort in understanding what to expect during pregnancy and exploring options. Online sites such as the Centers for Disease Control and Prevention (CDC) or the Mayo Clinic often offer comprehensive information, but personalized support surrounding pregnancy, childbirth, and parenting can be found at Equip. Learning about the journey ahead can empower you to process and prepare for each twist and turn and allow you to take next steps with confidence. 

Planning and Prioritizing

If planning reduces stress and helps you regain a sense of control, it can certainly qualify as a way to practice self-care. When it comes to an unexpected pregnancy, planning means reevaluating immediate and future plans so that you can set a healthy foundation for a confident future. This can include adjusting financial budgets, shifting career goals, and reflecting on personal relationships. Determining your most important beliefs and values can help you organize these new priorities and maintain a sense of control over your life. When you let your core values lead the way, what matters most to you becomes clear and paves the way for your next steps.

Establishing Boundaries

Setting clear and healthy boundaries is often a helpful step for many when caring for their emotional and mental health. To set a boundary, start by communicating your needs and your limits to those around you. Sharing what you need and what you’re able to do helps others understand you and gives you an atmosphere of support. 

The boundaries you set should be whatever feels right for you. For many, boundaries might involve asking for space, defining the kind of support you find helpful, asking others to refrain from sharing unsolicited opinions or advice, or distancing yourself from negative relationships. 

Celebrating Each Step

Every moment spent processing, every step forward, and every small victory on your journey deserves recognition and celebration. This could be as small as spending 2 minutes processing or as big as attending a prenatal appointment. These moments are valid, and showcase your resilience. Remember that celebrating each of these steps reflects your immense strength and bravery. 

Choosing to celebrate the small victories comes with a host of benefits. You’ll feel a sense of accomplishment and your mood will be boosted. If you choose to keep a journal, you can look back on each entry and see the strength you’ve shown the obstacles you’ve overcome. This can give you a sense of hope, motivation, and resilience as you move forward.

Connecting with Avail NYC for Personalized Support

As you navigate the challenges and changes that come with an unexpected pregnancy, remember that you don’t have to face it alone. Avail NYC’s team of compassionate and trained Personal Advocates is here to walk alongside you every step of the way. Whether you need a private conversation to explore your options, referrals to resources that fit your situation, or just someone to listen without judgment, Avail NYC is here to help you take the best next steps for you with confidence.



Avail NYC exists to be a safe haven for women and men facing an unexpected pregnancy or seeking support after an abortion. We are not a medical provider.



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