It’s hard to stay positive and worry when you’re faced with negative test results every month. It’s common to feel disappointed, angry, guilty, and stressed. It can feel like an emotional roller coaster ride. There is growing evidence that stress can disrupt women’s hormones and cause negative fertility test results.
Although the decision to have a baby is one of the most exciting times in life , the excitement inevitably wears off after a month without positive results.
It’s common for stress and anxiety to build up when you don’t get pregnant as quickly as you hoped.
- With a history of gynecological problems and knowing it would be a difficult road, she is trying to conceive after a miscarriage.
- Months and years of trying with no success
- First pregnancy easily, second expecting same
- Currently undergoing IVF
Trying to conceive important for all couples Whether you’ve just started trying to conceive or have been struggling with fertility problems for a long time.
Some suggestions for reducing stress when attempting to conceive
Eat well and exercise
It’s normal to resort to comfort food when you’re feeling anxious or depressed. And having a treat in between is certainly not a bad thing. Several studies have shown that diets high in sugar, refined grains, processed and fried foods negatively affect mood and increase depressive symptoms. You don’t have to avoid these foods completely, but it’s important to make healthier choices more often.
Exercise is an easy and natural way to combat stress. You must practice physical activity that works for you and that you enjoy enough to maintain it over time. You may prefer being outdoors – it has the added benefit of being in a natural environment, which in itself improves your mood – or you may prefer team sports like volleyball or basketball, or solo activities like gardening or cycling.
Find support for yourself
Let your family and friends know what you’re going through so they understand what you’re going through. Tell them how you need help. Finding a support group offers the opportunity to meet other people who have gone through a similar experience. Call a professional psychologist if necessary.
Most people let trying to get pregnant rule their lives. If you feel isolated from your partner or family, are constantly thinking about having children, are unable to focus on work or enjoy other areas of your life, then you may benefit from professional psychological support.
A psychologist with infertility expertise can help you find ways to reduce stress and feel empowered in your decision-making.Treatment can even increase your chances of conceiving. Studies show that couples who participate in counseling are more likely to become pregnant than those who do not.
Allow yourself to be sad and grieve the fact that you have not yet conceivedGrief allows you to process and possibly let go of some of the pain and stress from not being able to conceive. Letting go of your emotions can help balance your hormones and increase your chances of getting pregnant.
Don’t give up your lifeContinue doing what you were doing before. Get involved in something that makes you feel like you’re contributing and makes you forget about trying to get pregnant (e.g. work, volunteering). Go out and do the things you enjoy that are fun and relaxing.
Make an alternative planThink about “What does parenthood mean to you?” “What is necessary? What’s up?” You’ll be less frustrated if you feel you have other parenting options (e.g. IVF, egg/sperm donor, adoption).
There are many complementary therapies that can help with relaxation and stress reduction, including hypnotherapy, acupressure, and acupuncture. Seeing a beautician, massage therapist, or hairdresser can also help you relax and forget about pregnancy and fertility.
Maybe just talking to someone new, something other than an infant, will lift your spirits.
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Know that you and your partner may react differentlyCommunicate with your partner, but don’t expect your partner to always feel like you. Women tend to be more affected by infertility because motherhood is one of the central roles of women.
Take a break from social media
Many studies have shown that the more time you spend online, the more depressed and anxious you feel. It’s human nature to compare ourselves to our friends and evaluate our life choices, especially when we’re not feeling overly positive. For couples trying to conceive, seeing online friends announcing their pregnancy and sharing family photos can be daunting.
Limit your use of social media, especially at night when you should clear your mind and relax during the day.
Learn meditation and mindfulness
Being in the present moment instead of constantly thinking about the past or worrying about the future helps reduce stress. Mindfulness and meditation are two great ways to clear your mind and stop negative thoughts from sprouting. It teaches you to accept, rather than fight for, your feelings.
There are tons of free books, apps, videos, and online resources to help you get started. You may find that learning a simple exercise, such as a breathing technique, can make a significant difference.