The start of a new year often comes with a lot of pressure—new goals, fresh routines, big plans.
But if you’ve just seen a positive pregnancy test, you might feel like everything changed in an instant.
Maybe you’re overwhelmed. Maybe you feel numb. Maybe you’re scared, angry, confused, or unsure what to think at all. And if you’re dealing with this quietly—while everyone around you is talking about resolutions and new beginnings—it can feel especially isolating.
If that’s where you are right now, take a deep breath.
You don’t have to have everything figured out today. You don’t need a perfect plan. And you’re not behind.
Here are five small steps you can take to feel a little more grounded and in control—one moment at a time.
1) Pause the pressure to “decide right now”
When you first find out you’re pregnant, it’s easy to feel like you have to immediately answer huge questions like:
- What am I going to do?
• Can I handle this?
• What will my partner/family think?
• What does this mean for my future?
But you don’t have to solve your whole life in one day.
A positive pregnancy test is information—not a deadline.
Try this mindset shift:
Instead of “I have to decide everything right now,” try:
“Today, I’m just taking the next step.”
Sometimes the most empowering thing you can do is give yourself permission to slow down.
2) Get clear information (not scary internet spirals)
In a stressful moment, it’s normal to search online for answers. But social media posts and random articles can make things feel more confusing—and more intense—fast.
If you’re feeling overwhelmed, focus on finding just a few pieces of reliable information first:
- Confirm the pregnancy (if you haven’t yet)
• Estimate how far along you might be
• Learn your options in a calm, factual way
You deserve support that helps you feel informed—not pressured.
Helpful note: Pregnancy symptoms (or lack of them) don’t always tell you much about what’s happening. Getting accurate information can make everything feel less chaotic.
3) Name what you’re feeling (even if it’s messy)
You might feel relieved and scared at the same time.
You might feel completely disconnected.
You might feel upset because this wasn’t part of your plan.
All of those reactions are valid.
A lot of women feel like they “should” feel a certain way about pregnancy, but real life doesn’t work that way.
Try a simple check-in like this:
Right now, I feel…
• scared
• overwhelmed
• uncertain
• angry
• numb
• hopeful
• alone
• stressed
You don’t have to justify your emotions. You just have to acknowledge them.
And if your feelings are shifting hour to hour? That’s normal too.
4) Choose one person (or one place) to reach out
Keeping this to yourself can feel heavy. And many women hesitate to tell anyone because they’re afraid of being judged, pressured, or “talked into” something.
If you’re not ready to tell friends or family yet, consider reaching out to a supportive, confidential place first.
That could be:
- A trusted friend who’s calm and nonjudgmental
• A counselor or therapist
• A support line
• A women’s clinic like Avenue where you can ask questions without pressure
You deserve a space where you can talk openly—without being pushed.
Sometimes support doesn’t come from the person closest to you. Sometimes it comes from the person safest to talk to.
5) Focus on what you can control today
When everything feels uncertain, control can feel like it disappears. But even in the middle of confusion, there are still small choices you can make that support you.
Here are a few “today-sized” steps that help many women feel steadier:
Take care of your body (gently)
Even if you don’t know what you want to do yet, caring for your health matters.
• Drink water
• Eat something small
• Rest if you can
• Avoid substances you’re unsure about
• Consider starting a prenatal vitamin (if appropriate)
You don’t need a perfect routine. Just a little care.
Write down your biggest questions
If your brain is spiraling, put the thoughts somewhere else.
Try writing:
• What am I most worried about?
• What would I need to feel supported?
• What information do I need next?
Set one boundary
If you’re overwhelmed by opinions or expectations, it’s okay to protect your peace.
For example:
• “I’m not ready to talk about this today.”
• “I’m still processing.”
• “I need support, not pressure.”
Take the next right step
Not the final step. Just the next one.
That might be:
• Scheduling an appointment
• Talking to someone
• Learning about your options
• Taking a day to breathe
Small steps count.
A fresh start doesn’t require a perfect plan
If you’re reading this in the beginning of the year, you might feel like everyone else is moving forward while you’re stuck.
But you’re not stuck—you’re processing something significant.
This isn’t a failure of your plans. It’s a moment that calls for support, clarity, and time.
And no matter what you’re feeling right now, you deserve compassion—not criticism. You deserve accurate information—not fear. And you deserve real support—not pressure.
You don’t have to do this alone
If you’re facing an unexpected pregnancy and you’re not sure what to do next, Avenue Women’s Center is here to support you.
We provide a safe space to talk through what you’re feeling, ask questions, and explore your options—without judgment and without pressure.
You are not alone. And you don’t have to figure this out all at once. Schedule an appointment today.
The information provided here is general in nature. It is not a substitute for a consultation with a medical professional. Before any medical procedure, it is imperative that you discuss your personal medical history, risks, and concerns with your doctor. If you have questions during or after a procedure, your doctor should be immediately contacted. Avenue Women’s Center is not an emergency center. If you are experiencing severe symptoms, such as bleeding and/or pain, seek immediate medical attention. Contact your physician, go to an emergency room, or call 911.