Find out how to put yourself first on your fertility journey with these self-care tips
Trying for a baby is an exciting time for any prospective parent. It can spark feelings of joy, worry, excitement and so much more. Experiencing mixed emotions throughout this time is totally normal too. So, if this sounds familiar to you, you’re not alone.
One way to manage these mixed emotions on your fertility journey is by caring for your mental health. The conversation around TTC (trying to conceive) mental health is opening up – which we love to see. And you’ll be pleased to know there are plenty of management tips out there that can help.
How can I manage my mental health while trying to conceive?
Whether you’re just about to embark on your journey to conceive or you’ve already begun, the following tips can offer a helping hand by encouraging you to put yourself first.
Introduce exercise into your routine
Small lifestyle changes can have a big impact on your mental and physical health. Incorporating a 30-minute walk into your day or dedicating some time to the gym are all steps in the right direction. Not only does regular exercise help increase your energy levels, but it also helps improve your overall mood.
Home workouts can also be an excellent everyday stress reliever. For example, yoga is a great exercise to engage in as its designed to help you relax and there are plenty of online classes available at the click of a button. Exercise also gives you the perfect opportunity to switch off from the outside world and do something just for you – because who doesn’t love a bit of me time?
Know when to take a break
Often, we can put pressure on ourselves to fall pregnant when trying to conceive. Eventually, this can lead to a cycle of self-blame, and we may start to question things when they don’t go to plan. Rather than letting these periods get the better of you, keep your head up and take each day as it comes.
Knowing when to take a break from your daily routine can help. Finding the time and outlet to relax can help reduce your everyday stress levels, putting you in a calmer state of mind.
Reach out to others when the time feels right
If you feel the need to isolate during times when your mental health dips, don’t suffer in silence. Make use of the support systems you have on hand like your friends, family or partner. Sharing your concerns with someone you trust can help you feel like a weight has been lifted off your shoulders.
Acknowledge your own feelings
Hands up if you’ve experienced mixed emotions on your fertility journey – we’re with you on this one. Luckily, this is nothing out of the ordinary. Feeling angry or anxious from time to time is okay and to be expected. Often, they can be harder emotions to manage because we can associate these feelings with negativity.
The solution? Acknowledge those feelings rather than ignoring them. It can help you regulate your own emotions which can prevent you from feeling overwhelmed in the future. If you’re struggling to manage difficult emotions like anger, there are a few tips you can follow to help:
• Engage in exercise as it can help you release pent up energy
• Distract yourself. For example, you could write a journal entry or listen to your favourite music
• Try out some breathing exercises
• Try out some mindfulness techniques to help you relax the mind and body. Need a helping hand? Take a look at our mindfulness guide to learn more
Learn how to manage everyday stress
Although everyday stress might not directly impact your journey to conceive, there's a link between stress and fertility that needs to be acknowledged. Everyday stress can affect your relationship with your partner. If you’re experiencing noticeable changes in your relationship, try your best to openly communicate with your partner about how you’re feeling and work together to find a solution that works best for you.
Everyday stress can also cause a loss of sex drive which can make your journey to conceive more difficult. Therefore, learning about ways to release stress can help you better manage these situations moving forward. If you’re experiencing a severe case of physical or psychological stress, you may notice a disruption in your cycle and it can start to affect ovulation and sperm production. If you’re struggling to cope and do have concerns, speak to your GP.
Simplify your daily routine
Taking charge of your reproductive world can be hard but this doesn’t mean you can’t reorganise the rest of your world either. Taking control of your daily life by doing something simple like organising your space can be a great way to help you feel at ease.
Do you like to tackle multiple tasks at one time? Like taking a call whilst watching TV and stopping to take the occasional bite to eat. Although multitasking is a great skill to have, it can become too much in your daily life – especially when trying to conceive. Instead, simplify your routine and do one thing at a time. Not only can it stop you from feeling overwhelmed, but it also allows you to take control of your life.
Set boundaries
Feel like you’ve got to be there for everyone else? Although friends and family can be a great support during your journey to conceive, it helps to be your own best friend. Sometimes, this means you’ll need to set boundaries in place to help you avoid difficult situations.
You may find attending events that involve babies, like a baby shower, challenging. Try not to feel too disheartened by this. Texting or emailing your friends, family or colleagues is a gentle way to inform them that you won’t be in attendance.
Know when to ask for professional help
If you’re finding it difficult to cope or if you’re worried about your mental health speak to your GP. Not only will they listen to your concerns, but they can also give helpful advice and discuss the different mental health services on offer that may be most helpful to you.
Talking therapies can also help and there are several forms you can explore. All talking therapies involve working with a trained therapist who can help you find ways to better manage your mental and emotional problems. You don’t need referral from your GP to access talking therapy services. However, you can get one if this is what you’d prefer.
Alternatively, you can visit our online mental health hub. You can find a range of help, advice and support for mental health including online CBT (cognitive behavioural therapy).*
*Eligibility criteria & charges apply.
