10 Ways to Reduce Stress While Trying to Conceive

Embarking on the journey to conceive is undoubtedly one of the most exciting chapters in life, but it can also come with its fair share of stress and emotional turbulence, especially if things are not working out as planned. What effects can stress have on fertility? Stress can affect fertility in many ways, including disruption of hormonal balance, menstrual irregularities, affecting sperm quality and quantity, impact on sexual function, reduced blood flow to reproductive organs, altered immune function, and increased risk of miscarriage.

The pressure to conceive can often feel overwhelming, affecting both your mental and physical well-being. It often does not happen on our timeline, which can eventually become discouraging and stressful. Trust me, I’ve been there and I know firsthand how stressful it can be, especially when the trying-to-conceive process turns into months- even years! If you are struggling with infertility, I have plenty of posts in this realm that are just for you. For now, in this blog post, we will explore ten practical and empowering ways to reduce stress while on the path to parenthood.

1. Prioritize Self-Care:

First and foremost, remember that taking care of yourself is not a luxury but a necessity. You cannot pour from an empty cup, and by prioritizing self-care, you’re ensuring that you are mentally and physically prepared for the journey ahead. If you feel you may be juggling too many things right now, you are probably right! Look at what you can remove from your plate to decrease your load and your stress level, and then make some time for yourself. Whether it’s indulging in a soothing bath, taking a leisurely walk, or enjoying a good book, make time for activities that bring you joy and relaxation.

2. Communicate Openly:

Communication is key, especially when navigating the emotional landscape of trying to conceive. Share your feelings, fears, and hopes with your partner. Open and honest conversations can strengthen your relationship and provide mutual support during this challenging time. You will likely be going through a constant roller coaster of emotions, especially around the time you get your cycle if you are unsuccessful in your efforts to conceive for the month. Be open about these feelings! It’s okay to mourn and be sad about this. Understanding each other’s perspectives fosters a sense of unity and shared responsibility in the journey.

3. Establish a Support System:

Surround yourself with a support system of friends, family, or even online communities where you can connect with others going through similar experiences. You may consider seeing a therapist- I did! You can read more about this in my survival guide to infertility. But most helpful to me was a group of core friends who truly cared for me, and who became excellent listeners to the tale of my grief. Sharing your journey with those who understand can be incredibly therapeutic. Knowing you are not alone in your struggles can provide comfort and emotional resilience. Don’t bottle your emotions inside, you are going to need support during this time.

4. Mindful Breathing and Meditation:

Incorporate mindful breathing exercises and meditation into your daily routine. These practices can help calm the nervous system, reduce anxiety, and improve your overall mental well-being. Even just a few minutes of deep breathing or guided meditation each day can make a significant difference in managing stress levels. Find some time either morning or night to add mindful breathing into your daily routine.

5. Embrace Gentle Exercise:

Exercise releases endorphins, which will naturally make you happier and decrease stress levels. Engaging in regular, gentle exercise can be a powerful stress-reduction tool. Activities like yoga, Pilates, or nature walks not only contribute to physical health but also promote mental clarity and relaxation. Find an exercise routine that suits your preferences and gradually incorporate it into your schedule.

6. Educate Yourself:

Knowledge is empowering, and understanding the biological and emotional aspects of fertility can help alleviate uncertainty. Attend educational workshops, read reputable sources, and consult with healthcare professionals to gain insights into the process of conception. Being well-informed can provide a sense of control and reduce anxiety.

7. Set Realistic Expectations:

It’s essential to set realistic expectations and acknowledge that the journey to conception may not always follow a linear path. It may take longer than you would like to become pregnant. Fertility is influenced by various factors, and setbacks are not uncommon. Be patient with yourself and your partner, and try to embrace the journey with an open mind and heart. Try to stay hopeful and optimistic during setbacks, but also realize it may take time.

8. Create Relaxation Rituals:

Establish relaxation rituals that signal your body and mind to unwind. Whether it’s a nightly cup of herbal tea, a warm bath, deep breathing exercises, or a few moments of quiet reflection before bedtime, creating consistent relaxation rituals can signal to your body that it’s time to de-stress, promoting better sleep and overall well-being. I have found that I do my planning for the next day well before bed, so that way I am not sitting in bed staring at the ceiling and stressing about all my to-do’s for the next day. Immediately before bed, I do some gentle stretching and mindful breathing, which creates an excellent environment for sleep.

9. Seek Professional Support:

If stress becomes overwhelming, consider seeking professional support. Like I said earlier, don’t be afraid to seek a therapist- I did! Therapists specializing in fertility-related issues can offer valuable coping strategies and emotional guidance. Don’t hesitate to explore counseling or therapy options to help you navigate the emotional challenges associated with trying to conceive. This may also be beneficial for your partner. Be sure to include your partner in discussions, and don’t try to manage the stress of trying to conceive on your own.

10. Focus on the Journey, Not Just the Destination: While the ultimate goal is to conceive, it’s crucial to appreciate and celebrate the journey itself. Focus on nurturing your relationship, exploring new facets of your partnership, and finding joy in the small moments. Don’t make sex a chore, a ritual you must do during your ovulation window. Don’t guilt trip your partner into sex if the mood isn’t right because you are afraid if you miss one day then all is lost! (These are seriously thoughts that I have had, I am speakig from experience.) Nourish your relationship. Have fun in your sex life. Cultivating a positive mindset and enjoying the process can contribute to a healthier emotional state and, ironically, increase the likelihood of success.

Conclusion: Reducing stress while trying to conceive is not only beneficial for your mental and emotional well-being but also for your overall reproductive health. By incorporating these ten strategies into your daily life, you can create a more supportive and nurturing environment for yourself and your partner. Remember, the journey to parenthood is unique for each individual, and finding what works best for you is key. Approach this time with patience, self-compassion, and a commitment to fostering a positive and stress-free environment. As always, remember, you’ve got this mama!