Caring for Yourself After Pregnancy and Infant Loss
Following pregnancy or infant loss, caring for yourself may feel difficult or overwhelming. Grief can affect your emotions, relationships, physical wellbeing, and everyday life.
There is no single way to grieve, and what feels helpful may change over time. Some people find comfort in connecting with others, while others need quiet, privacy, or time alone.
You do not need to navigate this experience on your own. There are many ways to care for yourself and find support, whenever you feel ready.
Caring for Yourself After Loss
Grief can be exhausting, and even everyday activities may require more energy than usual. Caring for yourself doesn't have to mean making big changes. Sometimes, small moments of rest, comfort, or connection can make a difference.
Some things you may find helpful include:
Resting when you can. Give yourself permission to slow down and take breaks.
Meeting your basic needs. Eating, drinking water, and getting sleep may feel more difficult during grief. Do what you are able.
Spending time outdoors. Fresh air, nature, or gentle movement may offer moments of comfort.
Setting boundaries. It's okay to say no to activities, conversations, or expectations that feel overwhelming.
Making space for your feelings. You may experience sadness, anger, numbness, or many different emotions. That is common and expected.
Finding moments of comfort. Music, creativity, spiritual practices, familiar routines, or other meaningful activities may help.
What feels supportive to one person may not feel helpful to another. You can choose what works for you, and those needs may change over time.
Finding Connection and Support
Pregnancy and infant loss can feel incredibly isolating. Even when surrounded by people who care about you, it may be difficult to find others who understand what you're experiencing.
Connecting with others can be a meaningful source of comfort, but support looks different for everyone.
Some ways to find support include:
Friends and family. Spending time with people who listen without judgment, acknowledge your loss, and respect your needs.
Other bereaved parents. Connecting with people who have experienced pregnancy or infant loss, whether through support groups, online communities, or personal relationships.
Counseling or therapy. Talking with a professional who understands grief and pregnancy or infant loss.
Faith or cultural communities. Finding comfort through spiritual practices, cultural traditions, or trusted community members, if these are meaningful to you.
You may also find that some relationships change following your loss. People may not know what to say or how to offer support. It's okay to set boundaries, ask for what you need, or seek connection outside your usual circle.
There is no right amount of connection. You may want to share your experience openly, keep it private, or move between the two. Your needs and preferences deserve to be respected.
When Additional Support May Be Helpful
Grief following pregnancy or infant loss can affect many aspects of your life. You may experience changes in sleep, appetite, concentration, relationships, or your ability to manage everyday activities.
While these experiences can be part of grief, some people also experience depression, anxiety, trauma-related symptoms, or other emotional challenges following a loss.
Consider reaching out for additional support if:
Your emotional distress feels overwhelming or difficult to manage.
You're having ongoing difficulty sleeping, eating, or managing daily responsibilities.
You're experiencing persistent anxiety, panic, or distressing memories related to your loss.
You're relying on alcohol or other substances to cope.
You feel that additional support could be helpful, even if you're unsure what you need.
A healthcare provider, counselor, or therapist with experience in pregnancy and infant loss can help you explore what support might be right for you. Seeking additional support does not mean that you're grieving incorrectly or that you need to move on from your loss.
If you need immediate support: If you're experiencing thoughts of suicide or are concerned about your safety, call or text 988 in the United States to connect with the Suicide & Crisis Lifeline. You do not have to be suicidal to reach out.
Finding Support Through RTZ
You don't have to navigate pregnancy or infant loss alone.
RTZ offers support groups, workshops, and opportunities to connect with others who have experienced loss. Whether you're looking for a space to share your experience, listen to others, or simply feel less alone, you're welcome whenever you feel ready.