Body Image Through Pregnancy & Postpartum: Finding Compassion for the Changing You

By Jennifer Doeden, LMFT- Metro Counseling and Wellness

“I don’t even recognize my body anymore.”
It’s a phrase we hear often from clients navigating pregnancy, postpartum, or both. And if you’ve ever thought or said those words—know that you are not alone.

At Metro Counseling and Wellness, we specialize in helping women and birthing parents move through the emotional and mental shifts that come with motherhood—including the complicated relationship with body image.

Let’s talk about what so many are afraid to say out loud:
Pregnancy and postpartum can bring deep gratitude and deep grief for the body you once knew.

The Reality of a Changing Body

From the outside, our culture glorifies the “baby bump glow” and the “bounce back” after birth. But in real life, many parents feel vulnerable, uncomfortable, or even betrayed by the changes in their bodies.

Some common experiences we hear include:

• Feeling disconnected from your body or like it's no longer your own

• Struggling with weight gain, loose skin, stretch marks, or surgical scars

• Feeling pressure to return to your pre-pregnancy size—even while recovering and parenting

• Shame about needing bigger clothes or noticing body parts that look or feel different

• Avoiding mirrors, photos, or intimacy due to body discomfort

• Comparing yourself to others (or your past self) on social media

These experiences don’t make you ungrateful. They make you human.

Why This Struggle Is So Common

Your body has been through a monumental transformation—growing, birthing, and nurturing a human. It makes sense that your identity and self-image would shift too.

But emotional factors also play a huge role:

• Hormonal changes can amplify anxiety, sensitivity, and self-doubt

• Sleep deprivation and stress can affect your mood and perception

• Societal messaging about beauty and worth adds unrealistic expectations

• Medical experiences like traumatic births, NICU stays, or fertility treatments can lead to feeling like your body has failed you

What you’re feeling isn’t vanity—it’s vulnerability. And it deserves care and support.

You Are More Than a Before-and-After

At Metro Counseling and Wellness, we help clients gently reconnect with their bodies—not as something to be “fixed” or “improved,” but as something to be understood and appreciated for all that it’s carried.

We’ll support you in:

• Releasing comparison and perfectionism

• Processing birth trauma, medical trauma, or fertility grief

• Exploring how your body story connects with your identity, self-worth, or past experiences

• Rebuilding trust and compassion toward your body

• Learning how to regulate emotions when you feel overwhelmed by body changes

Gentle Ways to Care for Your Body—and Your Mind

You don’t have to love your body to treat it with kindness. Here are a few small ways to start shifting the conversation:

🧘‍♀️ Name what you’re feeling—without judgment.
Instead of “I hate my body,” try “I feel uncomfortable in my body today.” Language matters.

📸 Unfollow accounts that trigger comparison.
Curate your feed with real, diverse, and body-positive voices.

🌬 Practice nervous system regulation.
Breathing exercises, grounding, and self-compassion can reduce the stress response that often comes with body image triggers.

👖 Wear clothes that fit your now-body.
Clothing isn’t meant to punish you. Choose comfort over squeezing into “before” sizes.

💬 Talk to someone who gets it.
Therapy can provide a safe space to explore these emotions without shame or pressure to “just be grateful.”

You Deserve Support—Just As You Are

Whether you’re newly postpartum, many years out, or still on your fertility journey, your body image matters. It impacts your mental health, your relationships, and your sense of self.

At Metro Counseling and Wellness, we create a space where you can share your story, feel seen, and start healing—on your terms. You don’t have to carry this discomfort alone.

✨ Ready to take the next step?
Click here to learn more about our therapy services for pregnancy, postpartum, and body image support.

You are not a “before” or “after.” You are worthy in every version of your body.

Let’s honor the journey together.

Have I Experienced Trauma? How to Know and What to Do Next

By Jennifer Doeden, LMFT- Metro Counseling and Wellness – Supporting You Through the Healing Journey

Many people hear the word trauma and think of major events—accidents, disasters, or extreme violence. But trauma doesn’t always look dramatic. It can also stem from experiences that felt overwhelming, lonely, or out of your control—especially during deeply personal transitions like pregnancy, childbirth, or postpartum.

If you’ve ever wondered, “Was that trauma?” you’re not alone. At Metro Counseling and Wellness, we specialize in helping women and parents gently explore those questions—and find a path forward rooted in healing, understanding, and hope.

What Is Trauma?

Trauma is what happens when something feels too much, too fast, or too soon—and your mind or body doesn’t get the chance to fully process it. It’s less about what happened and more about how it left you feeling.

You might have experienced trauma if:

• You felt helpless, terrified, or ignored during labor or delivery.

• Medical staff brushed off your concerns or you didn’t feel safe during treatment.

• You had complications during pregnancy, delivery, or your baby’s health journey.

• You’ve been struggling with anxiety, flashbacks, or intrusive thoughts since giving birth.

• You keep replaying events or can’t make sense of what happened.

• You find it hard to connect with your baby—or yourself—after what you’ve gone through.

Even if others told you “everything turned out fine,” you might still carry pain from the experience. Trauma doesn’t need to be validated by someone else to be real.

Common Signs You May Be Dealing with Trauma

Here are some signs that may suggest your body and mind are holding on to unresolved trauma:

• You feel anxious or on edge without knowing why.

• You avoid places, people, or conversations that remind you of certain experiences.

• You’re extra sensitive to loud noises, medical settings, or being touched.

• You feel numb, disconnected, or like you’re going through the motions.

• You have trouble sleeping or experience nightmares.

• You often feel guilt, shame, or like you’re “not enough” as a parent or partner.

• You’re overwhelmed by sadness or anger, and it comes out unexpectedly.

• You’re physically tense, exhausted, or constantly on alert—even when you’re “safe.”

You don’t need to check every box to have experienced trauma. If any part of this list resonates, your feelings are valid.

You’re Not Broken—You’re Human

What you’re experiencing is not a sign of weakness. It’s your nervous system doing its best to protect you. Our bodies remember what our minds try to forget—and that’s where trauma-informed therapy can help.

But even outside of therapy, there are ways to soothe and support your nervous system when you feel overwhelmed. Here are a few simple techniques you can try:

🧘‍♀️ Grounding with the 5-4-3-2-1 Method
Notice and name:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste
  This helps bring your awareness into the present moment and calms the brain.

🌬 Box Breathing
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat a few cycles. This breath pattern helps regulate your nervous system and restore calm.

🤲 Hand on Heart Technique
Place one hand on your heart and one on your belly. Take a few slow breaths while repeating a simple affirmation like: “I am safe in this moment.” The warmth and rhythm of your hands can help signal safety to your body.

These tools aren’t meant to replace therapy, but they can provide relief when emotions feel especially big.

How Therapy Can Help

Through compassionate, evidence-based therapy, we help you:

• Make sense of what happened (and how it’s still showing up in your life)

• Reconnect with your body and emotions at a pace that feels safe

• Develop tools to manage anxiety, overwhelm, and guilt

• Feel empowered in your relationships, choices, and sense of self

• Begin healing—not by forgetting the past, but by transforming your relationship to it

At Metro Counseling and Wellness, we believe:

• You deserve to feel safe in your body again.

• Your story matters, even if it’s messy or confusing.

• Healing is possible—one gentle step at a time.

You Don’t Have to Carry This Alone

If anything in this post sparked recognition or relief, know this: there is nothing too small or “not bad enough” to bring to therapy. You are worthy of support.

We create a safe, non-judgmental space to begin again. Whether you’re just starting to explore your story or have been carrying pain for years, we’re here to walk alongside you.

✨ Ready to take the next step?
Visit Metro Counseling and Wellness to learn more about trauma-informed therapy and how we support healing after perinatal trauma.

You deserve peace. Let’s find it together.