Experiencing Pregnancy Loss: Finding Healing Through CBT and ACT

Pregnancy loss can feel impossible to put into words and is a profoundly personal experience. Whether it happens early or later in pregnancy, it carries not only the weight of grief but also layers of silence, unanswered questions, and often a sense of invisibility to the outside world. Parents may grieve not only their baby but also the milestones and future they had already begun to imagine. Many women and couples feel isolated, questioning their emotions, or even wondering if they’re “supposed” to grieve in a certain way. The impact can reverberate through every part of life – emotional, psychological, physical, and relational.

The truth is: there is no right way to move through this kind of loss. But support matters.  It’s common to feel disconnected from others who may not fully understand. Therapy can provide a safe and non-judgmental space to process the pain, find meaning, and begin healing.

As a psychologist, with over two decades of clinical experience, concentrating on Cognitive-behavioral therapy (CBT) and Acceptance and Commitment therapy (ACT), I often walk alongside women experiencing pregnancy loss. These two approaches offer practical tools for navigating grief while honouring your unique journey.

The Role of CBT in Pregnancy Loss

CBT is grounded in the understanding that our thoughts, emotions, physical symptoms, and behaviours are deeply interconnected. After pregnancy loss, common thoughts may include:

• “I shouldn’t still be this sad.”

• “This happened because of something I did.”

• “I’ll never feel like myself again.”

These types of beliefs can intensify feelings of guilt, shame, or despair. In therapy, CBT helps you:

• Identify and explore unhelpful thought patterns

• Challenge self-blame with more balanced, compassionate perspectives based on evidence

• Develop coping strategies that ease daily stress and anxiety

The goal isn’t to erase the grief—it’s to help you carry it in a way that doesn’t keep you stuck. CBT supports you in holding both sorrow and resilience, making space for healing without minimizing your loss.

ACT: Making Space for Grief While Moving Forward

Acceptance and Commitment Therapy (ACT) complements this work by shifting the focus from control to acceptance. ACT acknowledges that painful emotions are a natural part of love and loss. Instead of struggling to push them away, ACT offers tools to make space for grief while continuing to live in alignment with your values.

With ACT, you learn to:

• Notice and name your emotions without judgment

• Develop mindfulness skills that anchor you in the present moment

• Clarify your values—the guiding principles that can help you reconnect with what matters most, even in the midst of loss

• Take small, intentional steps that align with your values while coexisting with distress

ACT teaches you how to make room for both pain and possibility. It’s about honouring your loss while slowly reconnecting with life, love, and meaning.

You Don’t Have to Go Through This Alone

Pregnancy loss often unfolds in silence, but it does not have to be carried alone. Therapy can offer a compassionate space to process your grief, support your healing, and discover your next steps.

I offer virtual therapy for individuals across Ontario, with a focus on pregnancy loss support, anxiety, and women’s mental health. If you’re looking for support, I invite you to reach out today. Together, we can explore how CBT and ACT for pregnancy loss can help you begin to heal.

👉 Contact me today to set up a free 15-minute consultation phone call to explore whether my services are a good fit for you and take the first step toward support.

DISCLAIMER: The information provided in this blog is intended for general educational and informational purposes only and is not a substitute for professional psychological or medical advice, assessment, diagnosis, or treatment. Reading this blog and visiting this website does not create a therapist-client relationship. While I am a registered clinical psychologist in Ontario, the content on this website is not intended as clinical guidance for individuals outside of a professional therapeutic relationship. If you are experiencing distress or need mental health support, always consult with a qualified mental health professional or physician. In case of an emergency, contact your local emergency services (e.g., call 911 or go to your nearest emergency room of a hospital).