4 Ways to Lower the Stress of Infertility
While there are many studies that indicate a relationship between infertility and stress, the connection between the two is still not clearly defined.
Nevertheless, infertility patients are at an increased risk of developing anxiety disorders as well as depression, so it’s a good idea to be armed with stress-reducing techniques that can help you to stay positive while navigating the often difficult journey towards fertility.
Women who are experiencing infertility are often confronted with the advice to “just relax and it’ll happen,” or to “try thinking positively.” But without the right tools, the goal of reducing stress can seem stressful in itself. Instead of worrying about the negative impact that stress can have on your ability to get pregnant, try some of these ways to use the mind-body connection to make it easier to manage stress during the process of undergoing infertility treatments.
Practice Mindfulness.
One way to define mindfulness is simply the awareness and acceptance of the present moment. Mindfulness is about noticing—noticing your surroundings, your body, your thoughts, and your emotions. During stressful times, you may notice that your thoughts and feelings tend towards being negative. While it may not be pleasant to face this negativity head-on, observing and acknowledging your negative feelings is the first step in transforming them into more positive ones.
The second part—acceptance—is often harder. It asks that you observe everything, good and bad, and remove the emotional reactions and judgements that you normally associate with those issues. When you learn to view the “stressful” things from a perspective of calm acceptance, it’s often easier to arrive at a constructive solution.
Mindfulness is a practice that you can take with you anywhere—and it’s one of the most effective (and economical) ways to lower your stress quickly, while helping you to develop the awareness to understand what is causing you stress.
Trigger Your “Relaxation Response.”
Not so long ago, it was common to assume that any infertility without a clear medical cause was “psychogenic”—a result of the woman’s psychological constitution. Thankfully, this view is now considered outdated (and counterproductive), and 90% of infertility cases have a known biological explanation. But it is still possible that psychological disorders could contribute to infertility, even though the precise mechanism or degree to which that’s true remains to be established.
Certain mental health conditions disrupt the body’s hormone levels, which can affect the part of the brain that regulates stress and enables a multitude of physiological functions. These hormonal disruptions may have an effect on fertility. Stress may also contribute to various physiological changes, including inflammation, which may have a direct effect on fertility.
Taking steps to trigger your “relaxation response” can reduce the amount of stress in your body, and can help to bring your hormones into balance. There are many ways of doing this. One of the most effective, and most accessible, ways to trigger your relaxation response is by practicing deep breathing. In addition, exercise—whether it’s running, walking, swimming, or yoga—are all effective ways to promote emotional and hormone balance. Other factors, such as a healthy diet, meditation, and treatments such as massage therapy and acupuncture have also been effective for some people to decrease stress and promote fertility.
Seek Support.
When going through the process of infertility, many people begin to feel alone and isolated—but it’s important to remember that you are not alone, and there are several ways to seek support.
People often seek support from partners, friends, and family. Creating a helpful support network among people you already know usually involves educating them about infertility and learning how to effectively communicate your needs and your boundaries. Many times our friends and family have good intentions and want to help, but they may not have the knowledge or experience to do so effectively. You can help them to help you by letting them know what you need—and what you don’t need—to make the process easier.
Another option is professional support in the form of therapy. There are psychiatrists, psychologists, and therapists who specialize in working with individuals and couples who are going through the fertility process.
Finally, there are groups and communities—both online and in person—that are designed to support women and their partners who are in the process of using fertility treatments to start (or grow) their family. This option is especially valuable because it allows you to connect with other people who are going through a similar experience, which can offer a level of genuine support and understanding that even the most caring friend or partner may not be able to provide.
Educate Yourself.
Learning about what to expect on your infertility journey can make it easier to handle hurdles that may come your way. There are many resources available, and taking some time to check out a few of the books, blogs, and journals that are available on the subject of infertility can be informative, comforting, and helpful. If you are able to learn about all your medical options, including other doctors’ opinions, you’ll be able to make more informed and confident choices.
Besides medical knowledge, it can be extraordinarily helpful to learn about the personal experiences of people who have gone through the process before you. You can also use these resources to learn about other useful topics, such as how to protect your relationship when dealing with infertility and what signs to look for to know when it’s time to seek the support of a qualified therapist. You may find that if you have a better idea about what to expect and what others have experienced, you will be better prepared to handle the potentially stressful issues that may arise.