When you\u2019re trying to conceive, it can feel like every picture and post you see is about parenthood, pregnancy, and having children. This can be triggering for so many on their fertility journey. It can help to be aware of the impact infertility has on your mental wellbeing, and find ways that work for you to feel better during this time. In this article, we\u2019ll explore the effects of infertility on your mental health, and look at strategies that may help you cope.<\/p>\n\n\n\n
There\u2019s no doubt about it: infertility is stressful. Research<\/a> has shown that infertility can cause the same level of psychological stress as people coping with issues such as chronic pain, HIV, and cancer, and has acknowledged the direct relationship<\/a> between anxiety and stress in infertility patients.<\/p>\n\n\n\n A 2022 systematic review<\/a> concluded that infertility-related psychological issues can be significant and severe, leading to feelings of helplessness, depression, and anxiety. The review also suggested that it\u2019s essential for healthcare providers to offer strategies for infertility patients to manage this distress.<\/p>\n\n\n\n Now further work is being carried out to define which elements of the infertility experience contribute most significantly to poor mental health and infertility-related stress<\/a>. A concept analysis<\/a> carried out on this topic found that feelings and fears related to infertility-related stress included:<\/p>\n\n\n\n If patients didn\u2019t get proper treatment or support, consequences coiuld inolve marital strain<\/a>, anxiety<\/a>, depression<\/a>, decreased quality of life, and treatment dropout.<\/p>\n\n\n\n Males experiencing male-factor infertility have been shown to have lower sexual and personal quality of life<\/a>, compared to couples where male-factor fertility is not a cause of the fertility issues. In men, the presence of major depression can lower the likelihood of successful pregnancy, according to a study<\/a> carried out in 2018, although maternal MD did not impact non-IVF outcomes.<\/p>\n\n\n\n It\u2019s important to give yourself a mini mental health check-up frequently on your fertility journey, to identify any signs of underlying anxiety or depression.<\/p>\n\n\n\n Ask yourself: Are you feeling more disorganized than usual? Are you struggling with decision-making, even with little things like what\u2019s for lunch? Are you struggling to take care of yourself or do things that once brought you joy? How\u2019s your body feeling \u2014 is it relaxed, or tense most of the time?<\/p>\n\n\n\n If something feels off, it\u2019s time to prioritize your mental health and consider professional support. Feelings of anxiety and depression are extremely<\/em> common during infertility treatment, so you\u2019re definitely not alone.<\/p>\n\n\n\n It is essential to communicate how you feel to your partner during this time. The two of you may be feeling the same emotions, or experiencing completely different reactions to your fertility struggles. The main thing is to keep communication open and regular, so you can support each other through the rollercoaster you may be going through.<\/p>\n\n\n\n Marital stress is common<\/a> among those faced with infertility, and it can lead to a decrease in overall sexual satisfaction and problems with sexual performance<\/a> (which can further impact your ability to conceive naturally). Communicating and practicing other forms of intimacy during your fertility treatment can help ensure your relationship will weather this difficult journey.<\/p>\n\n\n\n Many people will experience intense emotions when they discover they have fertility issues, or while undergoing infertility treatment. These can include feelings of despair, guilt, failure, fear, and shame. It is important to acknowledge these feelings rather than suppress them \u2014 that\u2019s the first step to releasing those feelings so they won\u2019t overwhelm you.<\/p>\n\n\n\n For most people, there is no escaping the presence of pregnancy, children, and parenthood in everyday life. It can feel so unfair that getting pregnant is so simple for some, and so complicated for others. It\u2019s natural to feel envious of those who have an easy journey. <\/p>\n\n\n\n Avoiding jealousy triggers can be tricky, and can damage your relationships with loved ones if not managed proactively. If you feel jealousy transforming into feelings of anger or guilt, it may help to seek out professional help in the form of counseling or therapy.<\/p>\n\n\n\n Building a solid support network is a great place to start when you are trying to conceive. This could consist of family and friends, but it might be useful to seek out support groups specifically for those experiencing infertility.<\/p>\n\n\n\n Talking to others with infertility will help you deal with feelings that you are alone in this struggle. You can find support groups online (try Facebook groups!), or ask your fertility clinic for recommendations for local and virtual support groups.<\/p>\n\n\n\n Self-care doesn\u2019t always mean \u201ctreating yourself\u201d with material goods or soaking in a hot bath with cucumber slices on your eyes (although it can!). You could learn a new hobby, take more walks in nature, practice yoga or exercise, or start a gratitude practice.<\/p>\n\n\n\n The point is to take time to look after your own wellbeing and do things that make you feel healthy and fulfilled. This is especially important during times when you have a lot of external stressors, such as during fertility treatment.<\/p>\n\n\n\n Mindfulness can be defined as a focus on what you\u2019re experiencing right now<\/em>, without judgment, as opposed to letting your mind wander to anxieties about the past and future. It sounds like a simple task, but that does not make it easy, especially if you are used to multitasking.<\/p>\n\n\n\n Think of mindfulness as a muscle that needs repeated use to get strong. Meditation can help you build this skill. In time, you will see it becomes much easier to be present. But mindfulness is not only practiced in the lotus position on a meditation cushion. You can also practice learning to be present in the current moment while you go about your daily life routine.<\/p>\n\n\n\n Some examples: If you find yourself stressing about upcoming fertility procedures, try to focus on the cup of tea you\u2019re making and its sensations. Try to be fully present with friends rather than thinking about your to-do list. Think of your mind as a computer screen with too many tabs open \u2014 imagine closing down all the pages except for the current one and focusing on the task at hand.<\/p>\n\n\n\n Fertility treatment can feel all-consuming. Redirecting your focus to work or other projects can give you a break from overthinking while you complete your work each day and foster a sense of accomplishment to boost your self-esteem and confidence.<\/p>\n\n\n\n\n
Strategies to cope with infertility<\/h2>\n\n\n\n
Check-in with your mental health regularly<\/h3>\n\n\n\n
Communicate with your partner<\/h3>\n\n\n\n
Acknowledge your emotions<\/h3>\n\n\n\n
Learn to navigate feelings of jealousy<\/h3>\n\n\n\n
Join a support network<\/h3>\n\n\n\n
Practice self-care<\/h3>\n\n\n\n
Try mindfulness<\/h3>\n\n\n\n
Find a (healthy) distraction<\/h3>\n\n\n\n