Mental Care During Fertility Treatment: 5 Strategies to Consider

Fertility treatment can bring mental challenges, and it’s common to feel emotionally drained with each cycle that doesn’t result in pregnancy. The prolonged stress can even lead to “fertility-related depression.” Here, we introduce mental health strategies that can help during fertility treatment.

1. Engage in Moderate Exercise

Establishing a routine of moderate exercise is a great way to relieve stress. Physical activity helps regulate neurotransmitters like dopamine, which is associated with anxiety, and boosts serotonin, which enhances mood stability. Recommended activities include aerobic exercises like walking or yoga. Aim for a pace that works up a light sweat, an indication that you’re getting enough cardiovascular exercise. Taking a walk outside, especially in green spaces, can further relieve stress. Studies have shown that natural environments have a positive impact on stress reduction. For those who enjoy physical activity, making it a habit is beneficial.

2. Connect with Others

It’s easy to keep worries and anxieties related to fertility treatment bottled up inside, which can increase stress. During this time, try to actively engage in communication with others. Social media groups where people share similar experiences can offer support and a space to release pent-up concerns. This approach works well for those who feel better after talking things through with someone.

3. Find a Hobby or Take Classes

When trying hard to conceive, it can easily consume your thoughts. This focus can lead to unnoticed stress build-up. Thinking about only one thing can amplify any frustration or disappointment. To keep a balanced mind, it’s essential to have a hobby or engage in activities like classes. Diversions like fan activities (“oshi-katsu”) are also effective ways to shift focus. Finding something to immerse yourself in can help you avoid feeling controlled by fertility treatment and maintain emotional stability.

4. Dedicate Time for Relaxation

The process of undergoing fertility treatment can be physically and emotionally taxing. Prolonged stress leads to muscle tension and makes it easier for stress to accumulate. For those who are naturally prone to tension, it’s essential to create regular moments of relaxation. At the end of the day, take time to refresh your mind. Recommended relaxation methods include aromatherapy, massages, or a bath with essential oils. Below are some aromas and their associated benefits:

• For calmness: Lavender, chamomile, lemon balm, sandalwood, cypress
• For fatigue relief: Peppermint, eucalyptus, lemon, orange, black pepper
• For an energy boost: Pine, ginger
• For feelings of happiness: Rose, jasmine, orange, grapefruit, ylang-ylang
• Try different scents to discover your favorite.

5. Express Your Feelings

While trying to conceive, fluctuating emotions of hope and worry are common. It’s natural to experience negative feelings during this time, so don’t feel the need to suppress them. Share your feelings with your partner, and allow yourself to cry when necessary. Bottling up emotions can create further strain, so let them out. Those who are typically gentle with others but often suppress their feelings should take extra care to honor their own emotions. If verbalizing your feelings feels challenging, try writing in a journal. Writing out your worries and stresses can provide a sense of clarity, enabling a more balanced perspective.

Summary

It’s natural to feel emotionally unstable during fertility treatment. Finding stress-relief methods that suit you and aiming for a balanced approach to treatment is essential. If you find yourself no longer enjoying things you typically like or noticing an impact on eating or sleeping patterns that lasts over two weeks, consider reaching out to a healthcare provider. This could be a sign of “fertility-related depression.” In such cases, consult a physician.