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PHYSICAL NEEDS

Your body rn

A guide to common physical changes in early pregnancy, with tips for navigating symptoms and caring for your body.

This dimension invites you to reflect on what is happening in your body, including stress, health, and physical needs during this time.

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Take Care of Yourself—It’s Okay

Right now, your body is going through a lot. Hormones are shifting, and you might feel physically and emotionally drained. It’s okay to take time for yourself.

Pregnancy symptoms can appear quickly, sometimes within weeks, and if this is your first time experiencing them, they may feel overwhelming. While you might not be visibly pregnant, changes are happening inside your body.

Early physical changes you might notice

Every pregnancy is different, but some common early symptoms include:

Feeling unwell or “off”

Fatigue and low energy

Nausea or morning sickness

Tender breasts

Sensitivity to smells

Food cravings or aversions

Headaches and mood swings

Frequent urination

Dizziness

Here are some simple strategies to help manage early pregnancy symptoms:

  • Nausea: Keep snacks on hand, eat small meals, and try eating a few bites before getting out of bed.
  • Fatigue: It’s okay if you feel extra tired. That’s normal. Rest as much as you need.
  • Bloating & Sensitivity: Wear whatever makes you feel comfortable.
  • Hydration & Nutrition: Drink water and listen to your body’s cravings.
  • Take breaks: Step outside, stretch or go for a short walk to reset.
  • Pro Tip: If your jeans feel tight, loop a rubber band or hair tie through the buttonhole and around the button for extra room.

You may choose to navigate social situations carefully. Here are some ways to respond:

  • Nausea & Food Aversions: “I think I ate something off.” / “I’m just not that hungry.”
  • Fatigue & Low Energy: “I haven’t been sleeping well.” / “Just feeling a little off today.”
  • Avoiding Alcohol: “I’m on medication.” / “I have an early morning.” / “I’m doing a health reset.”
  • Mood Swings & Feeling Distracted: “I have a lot on my mind.”
  • Bloating & Body Changes: “Hormones are messing with me.” / “I think I’m retaining water.”

Plan for Absence and Appointments: Schedule medical appointments early or late in the day to minimize disruption and, if questioned, mention “routine checkups” or “personal errands.”

Get Ahead of Absences or Tardies: If you’re missing a lot of school or work due to nausea & fatigue, it can be helpful to set expectations early with your teachers or boss. Let them know before absences pile up that you’ve been dealing with a health issue. Frame it as temporary but unpredictable, so they expect some inconsistency. Use a recurring, non-suspicious illness that aligns with your symptoms.

It’s normal to feel uneasy about the changes happening in your body. You might not feel your best right now or be worried about your appearance changing. You may be wishing things could go back to the way they were before your were unexpectedly pregnant. But remember:

  • Your body is strong and resilient.
  • These symptoms are not permanent.
  • Your body will not always look or feel the way it does right now.
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EXERCISE

Listening to Your Body

Purpose: To notice what your body is communicating and respond with care rather than fear or neglect.

Take a moment to slow your breathing. Inhale gently through your nose, then exhale through your mouth. Repeat this three times, allowing your shoulders and jaw to soften.

Bring your attention to your body. Notice any physical sensations or symptoms that are present today. These may include signs of stress or uncertainty, such as tension or restlessness, as well as pregnancy-related symptoms like fatigue, nausea, or appetite changes.

Ask yourself:

  • What physical sensations am I noticing right now?
  • What does my body seem to need today?

Needs might include rest, nourishment, gentle movement, hydration, or medical information.

Is there one simple, concrete step you can take right now to care for your body?

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FINAL THOUGHTS

Take care of yourself

Early pregnancy often comes with real physical symptoms. That is completely normal. Physical changes can add up, so knowing what to expect and how to care for yourself can help make this time more manageable. Give yourself permission to take extra care of yourself right now. You are worth it.

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WANT TO KEEP EXPLORING YOUR NEEDS?

Unexpected pregnancy can impact many areas of your life. Every part of your life that matters to you is allowed to be considered here. Explore each one now.

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