It’s not something anyone thinks will happen to them, but each year, about half of all pregnancies in the United States are unplanned.

It’s so important to be as prepared as possible for the unexpected and to know what to do if it happens to you.

Check into your healthcare

Pregnancy isn’t cheap. Doctor’s visits, ultrasounds, blood work. There’s a lot to pay out of pocket.

Find out what your insurance policy covers. Make sure to let them know about the situation and find out how to make a claim. If you don’t think your coverage is adequate, now is the time to shop around.

Also, find out everything your insurance covers. Some can help with car seats and breast pumps for mothers who intend to breastfeed. If money is tight, you may also qualify for WIC, a federal nutrition program for pregnant, breastfeeding, and postpartum women and young children.

Make a doctor’s appointment

Once you’ve taken the home test and checked with insurance, it’s time to schedule the first doctor’s visit. You can find out how far into the pregnancy you are. If you plan to keep the baby, it’s important to discuss medications you are on, health concerns like diabetes, and start discussing the next steps.

Time for a health check

It’s time for a lifestyle change. First, things like drinking alcohol, smoking, and recreational drugs (no judgement) have to go. There is no known safe amount of alcohol during pregnancy, according to the CDC, and smoking during pregnancy raises the risk of preterm birth, certain birth defects, and sudden infant death syndrome (SIDS). Make sure to discuss prescription medications you are on with your doctor.

Also, diet is going to be very important. Ignore the “eating for two” cliché as maintaining a good weight is important for a successful pregnancy. According to ACOG, women who start pregnancy at a healthy weight usually need no extra calories in the first trimester, about 340 extra calories a day in the second trimester, and about 450 extra calories a day in the third.

Take your vitamins

Nutrition is important. So too are your vitamins. Make sure you’re getting 400 mcg of folic acid every day. Most prenatal vitamins already include folic acid, so check the label before adding a separate supplement. You should do this regularly, even when you’re not pregnant, to get the full effects and benefits.

Steer clear

A few things you need to stay away from as they can also put your pregnancy at risk:

  • Cat litter (cat feces can give you a dangerous infection called toxoplasmosis). Have someone else change it if possible; if you must do it yourself, wear gloves and wash your hands afterward.
  • Raw or undercooked meat, fish, and eggs
  • Unpasteurized (raw) milk and cheeses, and raw sprouts
  • Seafood that’s high in mercury, including bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, and tilefish. Albacore (white) tuna is on the FDA’s Good Choices list: limit it to 1 serving (4 ounces) a week.
  • Deli meat (unless it’s cooked to steaming)

Begin the baby fund

Having a baby is expensive. While you will never have enough money saved up, it’s a good idea to start putting some aside and developing good financial habits.

First, find places to cut back. Skip the daily Starbucks, lose a subscription or two, and cut loan payments down.

It’s good to have a goal in mind for how much you’d like to have saved when your little one arrives. It makes budgeting easier, and you’ll feel great when you reach it.

But don’t go overboard. You have nine months to develop good habits. Don’t feel like you have to do everything in the first month, but also don’t wait too long to get started.

Speaking of… when it comes time to start buying baby stuff, spread it out. You don’t need everything up front. Wait on the 6-9 month clothing until you get there. Also, don’t worry about the most expensive and “best” things for baby. Onsies from Walmart are just as good as the ones from J. Crew Kids. Getting a sturdy crib is more important than the prettiest one available.

Look into life insurance and a Will

Yeah, it’s not a lot of fun, but looking into life insurance when you’re young is smart. For those young and healthy, a life insurance policy is usually inexpensive. Likewise, a will can provide peace of mind that’s invaluable. A lawyer can draw up a basic will for a minimal cost, or you can check out some of the online legal programs available.

Get baby smart

Now is probably a good time to start learning about babies, because there is a LOT to know.

Find labor and childcare classes near you. Pick up some books on babies (we suggest What to Expect When You’re Expecting) and visit the American College of Obstetricians and Gynecologists’ patient FAQs.

But know one thing; you’re not going to really understand how to properly parent until you’re in it. So don’t spend the next nine months getting overwhelmed. Prepare as you can and then be prepared to learn on the job.

Deal with the emotions

Finding out you’re pregnant can bring on a wave of emotions, especially when it wasn’t planned. Those can range from panic to guilt, worry, sadness, anger, and confusion. It’s okay to feel these things.

Find someone to talk to about these emotions, whether family, friends, your physician, or even a professional. Your emotional health is important during this time so you should care for it just as much as your physical health. The National Maternal Mental Health Hotline offers free, confidential support 24/7 by call or text at 1-833-TLC-MAMA (1-833-852-6262).

Build a support system

Whether the father is in the picture or not, it’s important to have people to turn to when you need a little help, both during the pregnancy and after.

Whether they’re friends, family, or coworkers, it’s important to have people to talk to, ask questions, and lend a hand on rough days.

The internet is also an invaluable tool to contact people who may have been in your situation. There are tons of webpages, forums, and Facebook groups dedicated to surprise pregnancy where you can really feel like you’re not alone.

 

Updated October 2026. This article is for general information and is not a substitute for advice from your health care provider.

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