Are you tired of people asking you if you’re stressed when you tell them you’re having trouble getting pregnant? Of course it’s stressful! Managing stress naturally while trying to conceive is essential for both emotional well-being and reproductive health. Here are some effective natural strategies that have personally helped me and others I know to help reduce stress on your fertility journey:
1. Practice Mindfulness and Meditation
Practicing mindfulness can help you stay present and avoid dwelling on uncertainties. Meditation, even for a few minutes daily, can reduce stress hormones and enhance emotional resilience.
There are some great apps for mindfulness that I use and swear by:
Headspace- This app has guided meditations for everything! Managing stress, relationships, handling sadness, Anger, exercise motivation, work problems, kids meditations, etc. It even has sleep support, podcasts, guided mindful walks, helpful videos. It does have a monthly subscription fee, but I promise it’s entirely and 100% worth it!
Tapping Solution- Tapping, also known as Emotional Freedom Technique (EFT), is a method that involves tapping specific points on the body to help manage emotions and reduce stress and anxiety. The points tapped are similar to those used in acupuncture. Again, this app has guided tapping sessions for literally everything you could ever encounter. I swear by tapping! I always feel instantly better after a 5-10 min. session. This also carries a monthly subscription, but again, is completely worth it.
2. Focus on Gentle Exercise
Low-impact exercises like walking, yoga, and swimming release endorphins that boost mood and reduce stress without straining the body. Yoga, especially fertility-focused or restorative yoga, can promote relaxation and support hormonal balance.
3. Try Deep Breathing Exercises
Techniques like diaphragmatic breathing or the “4-7-8” method (inhale for 4 seconds, hold for 7, exhale for 8) can instantly calm the nervous system. Deep breathing signals the body to relax, making it a quick and accessible way to reduce stress.
Again, meditation apps like Headspace are also great options!
4. Establish a Sleep Routine
Quality sleep is essential for mental and physical health. Create a calming bedtime routine by dimming lights, limiting screen time, and setting a consistent sleep schedule to ensure restorative sleep, which can help balance stress hormones. Try to go to sleep and wake up at the same time every day.
5. Spend Time in Nature
Spending time outdoors has been shown to reduce cortisol (a stress hormone) and boost mood. Even a short walk in a park or around the block can provide a mental reset and ease anxiety.
6. Use Journaling for Emotional Release
Journaling is a powerful way to process emotions and relieve stress. Writing down worries, hopes, and gratitude can help you reframe your thoughts and make space for positive energy.
7. Explore Acupuncture
Acupuncture is often recommended for those on a fertility journey. It’s known to reduce stress, improve blood flow, and may support hormone regulation. Many people find it deeply relaxing, which can help alleviate stress. I used this on my first journey with IVF which lead to the birth of our son(I don’t know if it’s connected to success in IVF, but I like to think it did!).
8. Connect with a Support System
Talking to a friend, partner, or support group can make a huge difference in reducing stress. Sharing experiences with others on the same path, either through in-person or online groups, can help ease feelings of isolation.
9. Limit Fertility Information Overload
Constant research or tracking can lead to anxiety. Trust me; I can personally attest to this. Set boundaries on how much time you spend reading or researching fertility information. Try focusing on one or two trusted sources instead of overwhelming yourself with conflicting advice. There’s a lot of incorrect or bad advice out there!
10. Practice Self-Compassion
Remind yourself that fertility journeys can be unpredictable and emotionally challenging. Being kind to yourself and practicing self-compassion can reduce self-imposed stress and allow you to approach each day with a calmer mindset.
These techniques can help you feel more centered and supported throughout your journey, reducing stress and creating an environment that nurtures both your body and mind.
