Wellbeing after Miscarriage programme - part 5
Welcome to part 5.
Here we'll think about about low mood and depression after miscarriage. We'll also share how pregnancy hormones can affect your mood after a miscarriage. Our exercise sessions will help you build strength and confidence in your body.
You should feel comfortable doing the exercises in part 4 before you start part 5.
Mind - session 5
Depression, anxiety and hormonal changes after miscarriage
More about depression, anxiety and low mood after miscarriage, being kind to yourself and finding time for activities you enjoy.
The difference between low mood and depression after miscarriage.
Hormonal changes during pregnancy and after miscarriage can increase your anxiety, worry, panic and low self-esteem. They can also cause mood swings.
Guilt and shame after miscarriage, the difficulties of trying to conceive after pregnancy loss and how to get the right support.
Making time for enjoyable activities, even after a loss.
The activity for this session is to make a list of activities that give you pleasure - or used to give you pleasure in the past.
Think about things that don’t cost any money and don’t really need any planning. For example:
- going outside and taking some deep breaths
- moving your body
- holding hands or hugging someone you love
- taking a bath
- praying
- listening to music or singing
- petting an animal
- snuggling up with a film or book
- some of the meditations, stretches or workouts from this series.
You could also add some things that are not too expensive, that you can afford to do sometimes. For example:
- cooking a meal you like
- baking
- painting your nails
- doing some crafting or art
- changing your hair
- going out for a coffee or a drink with a friend.
Denise also asked you to think about a goal or aim, something you would like to do.
What might get in your way and stop you doing it?
Next session we will think about breaking that goal down into small steps, and starting to work towards it.
Core Connection - session 5
Building strength and confidence in your body after miscarriage
If you have done all the sessions up to now, you should be gaining some real strength in your core and pelvic floor. We hope you are feeling more positive about your body and more confident in what it can do.
This session includes some different positions and slightly more challenging movements.
Jenni will show you exactly what to do. This is just to give you a general idea. We will also show you an easier and harder version of all the movements.
Standing:
- grounding and body scan with attention to posture and core breathing
- roll down and return to standing
- plie with side bend and arms into full circles.
Hands and knees (4-point):
- swimming movement
- leg pull or knee hovers
- shell stretch
- glutes strengthening and stretching
- inner thigh stretch.
Lying on your back with your knees bent
- knees up to make a table top and move out
- extending legs and arms out and lowering down
- single leg bridge
- stomach strengthening exercises
- hamstring stretch.
Side lift taking arms over your head.
High kneeling:
- chest stretches
- hip flexors.
Side lift taking arms over your head.
Standing:
- balance - table top to superman pose,
- single leg leaps
- thigh stretch in single leg stand
Finish with deep core breaths and positive body affirmations.
Denise asked you to make a list of activities that bring you pleasure.
Shakira and Jenni would like you to do the same. Spend some time thinking about what physical activities bring you enjoyment.
- Do you like to move on your own, with a friend or in a group?
- If you prefer group exercise, do you prefer games or classes?
- Do you like to move inside or outside?
- What helps you get started, and keep going?
You might also like to write down some of the exercises and stretches you have enjoyed most over the programme. This can help you create your own workout for the future.
Move - session 5
Introducing intervals
Shakira will be introducing some intervals. This means you will repeat the same exercise 3 times in a row, with a rest in between each one. There will always be an easier version too, but we think you are up to the challenge.
Shakira will show you exactly what to do. This is just to give you a general idea. Nicky and Jenni will show you an easier and harder version of all the movements.
Warm up:
- jog on the spot
- squats and punches
- wide to narrow squats
- squats to rotations
- inchworm to downward dog
- kneeling side stretch
- roll up to standing
- standing leg raises
- deep breathing.
Main workout:
- inchworm with leg raise
- tricep dips on chair
- squat to squat jump
- hip thrusts
- plank with knee drive
- reverse lunges or lunge hops
- modified push ups.
If you need some inspiration to keep going, have a look at Keshia's story.
The anger I felt towards the situation all came out on the mat. Each weight lift or dreaded burpee built resilience and determination. It showed me how strong my body really is and how as women we are prone to underestimate ourselves and our capabilities at every turn.
Are you ready to move on to part 6?
Please stay on part 5 until you feel confident doing each movement and do not have any pelvic floor symptoms while you are doing them (leaking wee or feeling as if your pelvic floor area is bulging or dragging down).
This way you can build up slowly and safely without risk of injury. If you are worried about any pelvic floor symptoms, please talk to your GP.
It’s OK to move on with some sessions and not others. For example, you might want to go ahead with the Mind content, but stay on an earlier Move session for longer.
In this session, Denise talked in more detail about miscarriage, trying to conceive and pregnancy after loss. You might find it helpful to look at some of our information and support.
Support after miscarriage | Tommy's
Pregnancy after miscarriage | Tommy's
You might also want to go back to our page on grief, trauma and mental health after miscarriage.
We have a Facebook support group specifically for people who are trying to conceive, pregnant or parenting after loss and one for support after baby loss. The Miscarriage Association offers support groups face to face and on Zoom.
You can also talk to a Tommy’s midwife for free. You can call them Monday-Friday, 9am-5pm on 0800 0147 800 or you can email them at [email protected]. Our midwives are trained in bereavement support so will be able to talk to you about what you’re going through.
If you are Black or Black Mixed Heritage we have a specialist helpline for you, in partnership with 5 X More. Book your call here.
If you are having suicidal thoughts or thoughts about harming yourself or others, call 999 or go to A&E. If you need to talk to someone right now, call Samaritans on 116 123 or text SHOUT to 85258.
Depression | Health topics A to Z | CKS | NICE (accessed Oct 2024)
Nynas, J., Narang, P., Kolikonda, M. and Lippmann, S. (2015) Depression and anxiety following early pregnancy loss: recommendations for primary care providers. Primary Care Companion For CNS Disorders 17(1)
NICE (2023) Ectopic pregnancy and miscarriage: diagnosis and initial management. National Institute for Health and Care Excellence. http://www.nice.org.uk
Crawford (2016) Pelvic floor muscle motor unit recruitment: Kegels vs specialised movement. American Journal of Obstetrics and Gynaecology Volume 214, Issue 4, Supplement, S468.
NICE (2021) Pelvic Floor Dysfunction: Prevention and Non-Surgical Management
POGP Advice and guidance for the childbearing years
Review dates
