You hold the positive pregnancy test in your hand, your heart skips a beat—and then this soft voice creeps in: What if something goes wrong? The fear of miscarriage is one of the most common concerns in the first trimester. You are not alone in feeling this way, and it is completely normal to have these thoughts. Let's take a look together: at calming facts, at myths we can debunk, and at ways you can strengthen yourself mentally.

A serene early morning scene in soft watercolor hues, showing a pregnant woman sitting by a sunlit window with a cup of herbal tea, her hand gently resting on her belly, surrounded by potted plants and a journal on the windowsill. The light is golden and warm, filtering through sheer curtains, creating a peaceful, hopeful atmosphere with delicate brushstrokes and pastel tones of peach, lavender, and soft green.

The Facts: What You Should Know About Miscarriages

Knowledge is power—even when it comes to fears. Let's start by looking at the cold, hard numbers because they help you assess the situation realistically.

How Common Are Miscarriages Really?

About 80 percent of all miscarriages occur in the first trimester, that is, in the first 13 weeks of pregnancy. This initially sounds alarming but also means: once you get past the 12th week, the risk decreases significantly. Most miscarriages happen very early, often before the pregnancy is even noticed.

Overall, about 10 to 20 percent of all known pregnancies end in miscarriage. This means in reverse: the vast majority of pregnancies proceed successfully. Your body is designed to protect and nurture new life.

Risk Factors: What Plays a Role?

Some factors can influence the risk, but many of them are beyond your control:

  • Mother's age: Starting at 35 years, the risk slightly increases. However, this does not mean that a healthy pregnancy is impossible—many women over 35 give birth to healthy babies.
  • Chromosomal anomalies: The most common cause of early miscarriages are random genetic changes that you cannot influence.
  • Artificial insemination: Pregnancies following IVF or ICSI have a slightly increased risk, but that doesn't mean they cannot be successful.
  • Pre-existing conditions: Diabetes, thyroid issues, or autoimmune diseases can play a role—but with good medical care, many risks can be minimized.

It's important to know: Most miscarriages are not caused by your behavior. Not by exercise, not by stress, not by a moment of negligence.

A warm watercolor illustration showing a diverse group of pregnant women of different ethnicities (Asian, African, European, Latin American) sitting in a circle on yoga mats in a bright, airy studio with large windows, sharing stories and supporting each other. The scene is bathed in soft natural light, with potted ferns and calm pastel colors of mint, blush, and cream, capturing a sense of community and solidarity.

When Is Fear Normal—and When Should You Seek Help?

It is completely natural to worry. The first weeks are a time of waiting, hoping, and feeling cautious joy. Fear of miscarriage is a normal reaction to the uncertainty that this phase brings.

Normal Worries vs. Overwhelming Fears

Your fear is normal if:

  • It comes and goes, especially before doctor's appointments or in quiet moments
  • You can still manage your daily life and feel joy
  • You can talk about your worries and feel relieved afterward
  • You find comfort in reassuring information or by hearing your baby's heartbeat

Professional help is advisable if:

  • The fear accompanies you day and night, and you can hardly think of anything else
  • You experience panic attacks or develop physical symptoms like rapid heartbeat, insomnia, or loss of appetite
  • You withdraw from friends and family
  • The fear significantly impacts your relationships or daily life
  • You have already experienced a miscarriage and the memories overwhelm you

Talk to your midwife, gynecologist, or a psychotherapist. There are specialized services for pregnant women, and you do not have to go through this alone.

Debunking Myths: What You Can Safely Forget

There are many half-truths circulating about miscarriages that fuel additional fears. Let's clear things up:

A creative watercolor infographic-style illustration showing three myth-busting panels with gentle crossed-out symbols and checkmarks. Panel 1: A woman lifting light groceries with text "MYTH: Exercise causes miscarriage" crossed out. Panel 2: A stressed woman at work with text "MYTH: Stress alone causes loss" crossed out. Panel 3: A woman enjoying coffee with text "MYTH: One cup of coffee is dangerous" crossed out. Soft educational vibe with pastel blues, corals, and yellows, hand-lettered English text integrated into watercolor frames.
  • Myth: "Exercise and movement are dangerous." Fact: Moderate movement is healthy and even recommended. You should avoid extreme sports or falls, but yoga, swimming, or walking are wonderful.
  • Myth: "Stress leads to miscarriages." Fact: Normal everyday stress does not cause miscarriage. Chronic, extreme stress is not ideal, but a stressful day at work does not harm your baby.
  • Myth: "If I'm too happy, something bad will happen." Fact: Your emotions do not affect the course of the pregnancy. You are allowed to feel joy, to dream, and to hope.
  • Myth: "Every little change is a warning sign." Fact: Light cramps, pulling in the lower abdomen, or altered breast sensitivity are usually normal. If you experience severe pain or bleeding, you should seek medical advice—but not every twinge is a reason to panic.

The truth is: Most pregnancies go well, even when they sometimes feel strange. Your body is doing something extraordinary right now.

Self-Help Strategies: How to Strengthen Yourself Mentally

You may not completely banish the fear, but you can learn to cope with it better. Here are strategies that help many pregnant women:

Journaling: Write Your Worries Away

A pregnancy journal can be a wonderful companion. Write down what occupies your mind—the fears, but also the small joys and hopes. Some women write letters to their babies, while others simply note how they feel. Writing helps organize your thoughts and get out of the thought carousel.