If you have been on a TTC journey for a while, then it’s likely you have turned to Dr google to uncover ways to increase your chances of that elusive positive pregnancy test. And I’m going to hazard a guess you’ve found yourself a long list of things to do and try; ovulation testing kits, sperm friendly lubricants, dietary and lifestyle changes, supplements, herbs, teas, etc. and of understanding your cycle is a good thing, looking after your health is a good thing… however, if you are doing and trying anything and everything to fall pregnant but ignoring your emotional health and wellbeing then you’re ignoring half the picture.
Happiness is foundational for health and experiencing infertility profoundly impacts mental health. In fact a comparative study into the psychological impact of infertility showed that women experiencing infertility had global anxiety and depression scores equivalent to cancer, cardiac and hypertension patients. This journey is HARD and you absolutely deserve support.
The Mind-Body Connection
Whilst emotional and physical stress is a normal part of being human, long-term regular stress is not ideal for general health or fertility.
When our body experiences stress (whether real or imagined; physical or emotional), our bodies go into a sympathetic nervous system state (the survival state). Stress related hormones are released into our blood stream and blood is redirected to the defence systems of the body which the reproductive system is not a part of.
Long-term stress can also impact hormonal balance, reduce libido, interfere with sleep and may lead us to reduce social contact, physical exercise and healthy nutrition.
Thankfully there have been many studies showing the positive impact of mind and body interventions improve psychological distress and increase rates of successful conception rates both naturally and via assisted fertility treatments like IVF.
Tips to Support Your Mental Health on Your TTC Journey
Improving your emotional wellbeing to increase your fertility is about building emotional resilience and promoting an inner sense of peace and self-compassion. As a Fertility Mind Body Therapist, here are my top tips;
1. Practice Mindfulness and Relaxation Techniques
Mindfulness, meditation, and deep-breathing exercises help to calm the nervous system, encourage us to become more present in our lives and cope with different aspects of the journey and reducing feelings of anxiety and depression.
2. Hypnotherapy for Fertility
In a 2006 study Hypnotherapy was shown to double conception rates of those doing IVF embryo transfers. It is an incredibly powerful tool to support fertility, as it allows clients to enter into a deeply relaxed state, making it easier to manage emotions, change limiting beliefs and the stress response. Researches hypothesise that hypnotherapy creates a more favourable environment within the reproductive system for blastocyst implantation to occur.
3. Create a Positive Emotional Environment For Yourself
Focus on creating a positive emotional environment by practicing gratitude and finding ways to experience joy and happiness in life through connection, creativity, movement, side projects and hobbies etc.
4. Create A Healthy Support Network
Isolation can amplify stress and make the journey feel even harder. Seek support from friends, family, or fertility therapists who understand what you’re going through. Talking about your emotions, fears, and hopes can reduce feelings of isolation and provide much-needed comfort.
5. Set Boundaries
Sometimes, well-meaning friends or family members ask questions or give advice that can add to the stress. It’s okay to set boundaries and let people know what feels supportive and what doesn’t. Protecting your emotional space during this sensitive time is key to maintaining your mental wellbeing.
6. Self-Compassion and Self-Care
Be gentle with yourself during this journey. Fertility challenges can often bring up unwanted feelings and limiting beliefs, but just because you think it doesn’t make those things real.
Treat yourself with kindness, just as you would a close friend, and create a self-care menu of things that you can do when you are struggling. Think self-care rituals that nurture your mind and body like; a calming bath, a walk in nature, a massage, a good book, baking, gardening etc.
In Conclusion:
If you are feeling emotionally burnt-out on your TTC journey, take this as your sign to lean in and prioritise your emotional health and wellbeing so that you can foster a sense of peace as you await your longed for child to arrive into your life.
