How to Prepare for Birth When You’ve Had a Traumatic Experience Before
If you’ve experienced a difficult or traumatic birth, the thought of giving birth again can bring up a mix of emotions—fear, anxiety, or even dread. While past trauma can shape how you feel about a future birth, it doesn’t have to define it. With the right support and preparation, you can approach birth feeling more informed, empowered, and in control.
Acknowledge Your Fears and Feelings
It’s normal to feel apprehensive about birth after a traumatic experience. Instead of pushing these feelings away, take time to acknowledge them. Journaling, talking to a trusted friend, or working with a birth story processing specialist can help you identify specific fears and begin to unpack them.
Consider Birth Story Processing
Revisiting your previous birth story in a safe, supportive environment can help shift painful narratives and bring emotional closure. Understanding what felt traumatic and why can empower you to make informed decisions for your next birth.
Build a Birth Plan That Works for You
A birth plan isn’t about guaranteeing a specific outcome—it’s about identifying what will help you feel safest and most supported. When creating your plan, consider:
Preferences for pain management and medical interventions.
Ways to ensure you feel heard and respected during labour.
Strategies for handling unexpected changes in your birth plan.
Who you want as part of your birth team for emotional and physical support.
Choose a Trauma-Informed Birth Team
Having a care team that understands birth trauma can make a significant difference. Look for:
A supportive obstetrician or midwife who listens to your concerns.
A doula experienced in trauma-sensitive birth support.
A birth partner who understands your needs and can advocate for you.
Explore Coping and Grounding Techniques
Preparing for birth includes learning ways to manage anxiety and stay present. Consider:
Breathing techniques to regulate your nervous system during labour.
Guided visualisation to create a positive mindset around birth.
Affirmations to shift fear-based thinking.
Sensory grounding techniques to stay present and reduce panic.
Have a Postpartum Support Plan
Birth isn’t just about the labour itself—postpartum recovery is equally important. Set up support for after birth, such as:
A therapist or birth trauma specialist to check in with.
A friend or partner who understands what you’ve been through.
Time for rest and emotional processing.
Practical help with meals, household tasks, or baby care.
You Deserve a Birth Experience That Feels Safe
If you’ve had a traumatic birth before, your next experience doesn’t have to feel the same. With thoughtful preparation, the right birth team, and emotional support, you can approach birth feeling more informed and empowered. If birth trauma is weighing on you, reach out for birth story processing to start healing before your next birth.