What to Do When You Find Out You’re Pregnant

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. 

Maybe you just saw the result or maybe you’re still trying to take it in. An unintended pregnancy can bring a wave of complex questions and feelings that shift from moment to moment. Whether you’re feeling everything at once or nothing at all, your reaction matters.

If you’re thinking, “I’m pregnant, now what?” or wondering what to do next, you’re not alone in that question. Many people feel unsure at the start of this journey. There’s no one right way to move forward, and you don’t have to rush into anything right now.

There’s space for you here, and there are gentle next steps that can help you move forward with clarity and care.

When you first find out you’re pregnant, everything can feel urgent. You may feel pressure to act quickly or make a decision immediately. But the truth is, slowing down can actually be more helpful. 



Even a short pause can create space to think more clearly and gently process what you’re experiencing. Let your body catch up with your mind. Notice where you’re holding tension, and gently release it. Unclench your jaw. Relax your shoulders. Take a deep breath. 

You don’t need to have it all figured out today. You can take this one step at a time.

An unexpected pregnancy can make it feel like your choices are limited, but you still have options.

Some people find it helpful to explore what parenting, abortion, or adoption might look like in their specific situation. Others begin by talking through their emotions before looking at practical details. However you choose to begin, you don’t have to do it on your own.

At Avail, we offer confidential, one-on-one support over Zoom or text. Our care experts are here to listen and help you think through your values, your goals, and what matters most to you.

There’s no pressure to decide anything in the moment. You can explore your thoughts and take whatever time you need to feel grounded in your decision.

Saying the words out loud can be a powerful step. But it’s not always easy to know who to talk to or what to say. If there’s someone in your life who makes you feel safe and supported, consider starting there.

But if you’re not ready to talk with a friend or family member, that’s okay too. Support doesn’t have to come from someone close to you to be meaningful. You can reach out to an experienced, compassionate care expert who will meet you without judgment or agenda.

Having space to share what you’re carrying can help you feel a little less alone as you begin to take the next steps after finding out you're pregnant.

There’s no one-size-fits-all answer when it comes to making decisions about a pregnancy. That’s why it can help to take a quiet moment to check in with yourself.

Here are a few questions that might help you begin:

• What do I need emotionally and practically right now?
• What are the values that guide my decisions?
• What are my hopes, concerns, or fears?
• What would help me feel more supported?

You don’t have to have clear answers right now. Identifying what feels true for you is a process, and it can be an important part of finding clarity and peace.

When you’re wondering what to do when you find out you’re pregnant, it’s easy to feel overwhelmed by everything at once. That’s why it helps to focus on just one next step.

Take a moment to reflect on what you need. That can help guide your next step.

 If you’re feeling alone, then it might be reaching out for support. If you’re feeling overwhelmed or unsure, it might help to write down your thoughts or talk with someone who will listen. Or if you just need to clear your mind before thinking of anything else, it might be something as simple as getting rest or taking a walk to reconnect with yourself.

Even small steps can lead to clarity over time. And you don’t have to take them alone.

This may not be the moment you expected, but even in the uncertainty, there is space for care, support, and hope.

Avail exists to offer a safe space to process what you're experiencing. Whether you are exploring your options, looking for emotional support, or simply need someone to talk to, we are here to listen.

You can reach out at any point in your journey. We’re here to walk with you. There’s no pressure and no agenda. Our confidential support honors your story and your pace.

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.