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Accreta & After

Emotional & psychological support

Practical tools, for the hard moments.

Trauma-informed tools you can use on your own — grounding, coping, and words for the conversations that are hard to start.

These tools are educational and self-guided. They're informed by clinical experience but are not therapy and not a substitute for working with a licensed mental-health professional. If you're struggling, please reach out to your own provider or a perinatal mental-health therapist — there's guidance for finding one at the bottom of this page.

Grounding exercises

  • 5-4-3-2-1: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
  • Box breathing: in for 4, hold 4, out 4, hold 4. Repeat a few rounds.
  • Feet on the floor: press your feet down and tell yourself, "I am here. I am safe in this moment."
  • Temperature shift: cool water on your wrists or face can reset a spiraling nervous system.

For appointment anxiety

Beforehand: write your questions down, bring a support person, plan a grounding cue. During: take one question at a time, ask them to slow down, hold a small grounding object. After: a short decompression ritual, and a debrief with someone safe.

For medical trauma

When a memory or trigger hits, a quiet reorientation helps: "This is a memory, not a current danger. I am here, now, and I am safe." Building tolerance for medical settings gradually — and working with a trauma-focused therapist — helps when symptoms persist.

Scripts: advocating with doctors

  • "I want to make sure I understand — can you explain that again, more simply?"
  • "What are my options, and what would you do?"
  • "I'd like a second opinion. Can you help me arrange that?"
  • "I need a moment before we continue."

Scripts: asking for support

  • "I don't need you to fix this. I just need you to sit with me."
  • "What would help me right now is ___."
  • "I'm not okay, and I need to be able to say that out loud to you."

Scripts: boundaries with family

  • "I know you mean well. Right now, what helps me is ___, not advice."
  • "I'm not able to talk about that today."
  • "Please don't share my medical details with others."

Understanding trauma responses

When something frightening happens, the body reacts to protect you — fight, flight, freeze, or fawn. These responses can keep firing after the danger is over, which is why fear sometimes feels worse once you're "safe." This is normal, and it is very treatable. Lasting symptoms are a reason to reach out, not a reason for shame.

Signs therapy might help

Symptoms lasting beyond a few weeks; intrusive memories or nightmares; avoidance that's interfering with your care or life; persistent low mood, hopelessness, or anxiety; difficulty bonding; feeling disconnected — or simply wanting support. Wanting help is reason enough.

Finding a perinatal mental-health therapist

Look for a "PMH-C" credential (Perinatal Mental Health Certified). Postpartum Support International keeps a provider directory and a helpline at 1-800-944-4773. When you reach out to a therapist, it's fair to ask about their experience with trauma and perinatal loss — and it's okay to try more than one until the fit feels right.

This is not a crisis service. If you are in danger or thinking about harming yourself, please reach out for immediate support: call or text 988 (US), call 911, or go to your nearest emergency room.

Stay connected

We'll let you know as new resources and tools become available.