I Think I’m Pregnant—What Now?

You can’t quite place it, but you just feel like something’s off. Maybe you’re nauseous, or maybe you’ve even missed a period. Either way, the words “I think I’m pregnant…” keep running through your head. Whether or not you’ve been planning a pregnancy, the limbo you’re in can understandably cause anxiety.

Before you even take a pregnancy test (which you should do, of course—more on that later), take a deep breath and recognize that any feelings you’re experiencing are valid. “When I was pregnant with both of my children—even though the pregnancies were planned and very much wanted—I still experienced a lot of nervousness and uncertainty,” shares Lilit Ayrapetyan, PsyD, a clinical psychologist with a focus on maternal mental health. “That caught me off-guard. But I learned that it’s completely possible to hold both joy and fear at the same time. That duality is part of the process, and honoring that can be really grounding.”

Next, remember that you don’t have to navigate this period alone, says Esther Chung, MD, a reproductive endocrinology and infertility physician at Stanford Medicine Children’s Health. See a healthcare provider as soon as you can. “Your ob-gyn and their staff will support you at every step, whether it’s deciding to continue the pregnancy, wondering how to navigate the different stages of pregnancy… or just getting clarity,” she says.

With this said, read our step-by-step expert guide on what to do if you think you might be pregnant.

First, Consider the Timing

It’s a good idea to be aware of your menstrual cycle and calculate when you last ovulated—although it’s not a substitute for taking a pregnancy test. “Sperm can live inside the body for up to five days, so even if intercourse wasn’t very recent, pregnancy is still possible if it occurred near your ovulation,” explains Chung. “If it’s been more than three to four weeks since any sexual activity, and your test is negative, pregnancy’s unlikely—but not impossible, especially if you have irregular periods.”

Take Stock of Your Symptoms

Early signs of pregnancy include a missed period, light spotting, breast tenderness, nausea and fatigue, according to Mayo Clinic. Chung suggests tracking any symptoms you’re having—it’s useful both for you and for your healthcare provider. That said, of course not every symptom means you’re pregnant—it’s important to take a pregnancy test and to see your provider if you have questions about other conditions.

Take a Pregnancy Test

This is the most important step to take if you think you’re pregnant. “Whether your period is late, or you’re feeling ‘off’ or ‘different,’ the first step is to take an at-home pregnancy test,” says Chung. “You can buy these over-the-counter at any pharmacy.” If you’re wondering when to take a pregnancy test, in general waiting until after your missed period—about two weeks after conception—will lead to the most accurate results, according to Cleveland Clinic.

If you got a positive pregnancy test, the next step is to make an appointment with an ob-gyn to confirm your pregnancy with a blood test and/or ultrasound, says Chung.

If your pregnancy test is negative, your next steps vary. In some cases, you might want to wait a few days and test again, especially if you’re not confident you tested within the right timeframe or followed all the instructions correctly. Or, you can reach out to your healthcare provider for more information. Remember that home pregnancy tests are generally 98 to 99 percent accurate if used correctly, per Cleveland Clinic.

Visit Your Healthcare Provider

Seeing a doctor is the most definitive way to put any ambiguity to rest if you’re still questioning what’s happening with your body. Together with your healthcare provider, you can decide on next steps. “Remember, there’s no shame in asking questions—this is your body, your health and your future,” says Chung.

If you’re pregnant and decide to stay pregnant, it’s important to stop drinking alcohol, smoking and ask your provider if any medications you may be taking are safe for pregnancy, says Chung. She also advises to start taking prenatal vitamins, especially folic acid. “We recommend one that has at least 400 mcg of folic acid,” she adds.

Take Care of Your Mental Health

If you’re struggling at this uncertain time, it’s important for your mental health to talk it out. “I’d recommend reaching out to someone you trust, whether it’s a therapist, a friend or a support group,” says Ayrapetyan. “Talking things through with someone who can hold space for all the ‘what ifs’ without trying to rush you toward clarity can be incredibly comforting.”

Ayrapetyan adds that it’s important to allow yourself to feel what you’re feeling without judging yourself. “Whether you’re completely unsure about being pregnant, feel unprepared or just thought you’d be more ready than you are, it’s okay,” she says. “These aren’t emotions you have to ‘fix,’ they’re clues pointing to what matters most to you right now.”

Living in the “I think I’m pregnant” in-between can feel overwhelming. Of course, it’s best to take a pregnancy test and find out as soon as possible. But it’s even more important to be kind to yourself and remember to take it one step at a time. “Be gentle with yourself and remember that you don’t need all the answers right now,” says Ayrapetyan. “You just need a safe space to land while you figure out what feels right for you.”

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.