Nurturing Yourself on Your Fertility Journey: Strategies for emotional wellbeing during infertility
Fertility challenges are often coupled with doctors appointments, feeling isolated, and being in a consistent state of uncertainty. It can be helpful to utilize proactive support in order to take care of yourself while you are experiencing the significant challenges that arise on your fertility journey.
Strategies that help with managing the stressors of the fertility journey:
Setting Boundaries
Ask yourself:
Which relationships feel supportive vs. draining?
Are there events I may need to skip right now?
What topics feel too overwhelming to discuss?
How to communicate boundaries
A helpful structure:
Start with appreciation for the relationship
Share your feelings honestly
Explain your “why”
Clearly communicate your boundary
Express gratitude and openness and ask if they would like to share anything
Setting boundaries is not about pushing people away — it’s about protecting your emotional capacity.
Finding Support in your Village:
We are not meant to experience the challenges of infertility alone. Infertility can feel extremely isolating. Instead of isolating yourself when you feel stress, consider reaching out for support from your “village”.
Take into consideration what kind of support you may need - sometimes spending time with a friend who has been through their own fertility challenges, or a friend who is amazing at distracting you from the thoughts of everything you have going on, can be a huge help.
To explore who is a part of your community of help, ask yourself the following questions:
Who can support you when you are struggling emotionally?
Who can you reach out to if you are in a crisis?
Who in your community is someone you can turn to when you need a belly laugh?
Who is a friend who provides needed distraction?
Who could you invite to take a walk outside or get a coffee?
Finally, ask yourself what are warning signs that you’re not feeling like yourself and you need extra support?
Who can you communicate this to within your support system so they can be aware when you may need their support?
Two Week Wait
Educate your support system on how you will share the outcome of your cycle. Decide how you want to receive the news from your doctor, and honor your needs during the waiting period. During this time it may be helpful to find activities that support empowerment and control. Grounding yourself in the present and talking with your partner and/or support system about what you may need from them if the news may not be positive can both be helpful strategies.
Nurture Yourself
During this time of uncertainty, it can be hard to pause and focus on your wellbeing. Think about what brings you joy and happiness, and what helps you relax and puts you at ease. Some small self care practices that may be helpful can include:
Light your favorite scented candle
Take a warm bath or shower with an essential oail
Go for a walk outside and connect with nature
Use a weighted blanket
Eat nourishing meals
Schedule a massage or acupuncture
Read or watch something comforting
Connect with Additional Support
Engaging in mental health therapy to support you as you manage the uncertainty and stressors of infertility is another strategy that can be helpful. Our therapists have training and experience in providing support to individuals who are navigating infertility and its challenges. Reach out today to schedule a phone consultation to find out more about our services.