Gentle Ways to Care for Yourself During the Two-Week Wait
The Two-Week Wait can feel like a long stretch of uncertainty, mixed in with hope, fear, and anticipation. During this time, it can be helpful to remember that caring for yourself emotionally is just as important as caring for your body.
For some, it can feel like an emotional rollercoaster where their thoughts and feelings change from one moment to the next. While it may not be possible to eliminate all of the anxiety that can come with the Two-Week Wait, approaching yourself with greater compassion during this emotionally intense time can help make the experience feel more manageable.
Create small anchors throughout your week:
Scheduling supportive activities that you can look forward to can help create moments of grounding while you wait.
Walks by yourself or with a supportive friend
Spending time in nature and visiting a park, beach, or trail
Setting aside time for reflection or journaling
Exercising your creativity and engaging in an art or craft
Reading a good book
Watching “feel-good” movies
Therapy
Limit symptom-searching:
It can be tempting to spend hours searching online for symptom comparisons. Staying up and going down a black hole reading about every physical sensation felt. A cramp, a wave of fatigue, breast tenderness, nausea…and asking yourself,
Is this a pregnancy symptom… or not?
This can create an exhausting cycle of analyzing, second-guessing, and often feeling even more anxious than before. While it may feel unrealistic to stop symptom-searching altogether (and for some, that pressure can actually increase anxiety), setting gentle boundaries around how often and how long you seek reassurance online can help.
It can also help to notice when the search for certainty is actually increasing distress rather than relieving it. In those moments, try to redirect your attention back to the present, whether through grounding exercises, stepping away from your phone, connecting with someone supportive, or engaging in an activity that helps your nervous system settle, can interrupt the spiral. Sometimes the goal is not eliminating the anxiety completely, but learning how to respond to it with more awareness and self-compassion instead of getting pulled deeper into the fear.
Practice self-compassion:
If you notice self-criticism or placing pressure on yourself to feel or be a certain way, often through thoughts like, “I should be calmer and stop feeling so erratic,” or “Why do I keep stressing myself out so much when I need to be relaxing,” try to respond with kindness instead.
You don’t have to choose between hope and protecting yourself. It’s ok, and completely normal, to feel a range of emotions during this time. Many people find relief in allowing room for multiple emotions at once. Hope, fear, excitement, and uncertainty can all coexist.
And remind yourself, “This is hard, because it matters.”
Caring for Yourself Through the Unknown
If you find yourself feeling overwhelmed or anxious during this waiting period, know that these feelings are a natural response to something that matters deeply to you. Laya Women’s Therapy can offer a supportive space to help you breathe a little easier while you process, exhale, and feel supported throughout the uncertainty.
Disclaimer: This blog is intended for educational and informational purposes only and is not a substitute for therapy or working with a licensed mental health professional. Reading this content does not create a therapist-client relationship. If you’re looking for additional support, you’re welcome to contact me to learn more about working together.
