Stress Management and Infertility

Research has shown that infertility is a major stress in life.  It may help you as a person and as a couple to think how you can best manage this stress.  Having a ‘plan of attack’ and many tools to lower your stress level will help you feel more in control.  This handout will give you some ideas for dealing with stress while you are going through treatment.  Genes, life-style, and environment are all part of how stress impacts us.  What is vital to know is that you can manage stress many ways:  by changing your thinking, habits, environment, and learning methods to relax, manage time, and problem solve.  The ideas listed here are for easing stress, not increasing fertility.

 

Recognize Stress

 

Avoid minor stresses

Try to get rid of the minor things that lead to stress.  For example, if the clinic is running late, it might help you to bring some reading or other work to do as you wait.

 

Control your lifestyle changes

This is not as hard as it sounds.  It is vital to limit other changes in your life when major changes occur.  You will feel that you have more control if you can limit these changes.  For example, when going through the IVF cycle, do not make major changes until the cycle is done.

 

Take a break

When stress begins to grow, it is vital to make time to relax and regroup.  At this time you can list your concerns in their order of need so that you can make the best choices.  It is OK to take time off from infertility therapy.

 

Ask for help

This is the best thing to do when you are so overwhelmed that you cannot deal with stress.  Please tell any of the staff if you are feeling too stressed.

 

Relaxation Exercises

 

Deep breathing

Deep breathing is the most basic of all skills to relax.  Just by taking in a full deep breath and getting more oxygen to the lungs, you can begin to relieve some of the tension that can lead to stress.  The best thing about deep breathing is that it can be done without being seen by others even when you are in a stressful place.  It is vital to practice in a quiet place so that you can use this method when it is needed.

 

To inhale you should sit or stand in the correct way.  Place your hands firmly on your stomach.  Breathe in through your nose.  Allow your stomach to expand.  Hold the breath for a few seconds and then let it out.

 

To exhale you should keep your hands on your stomach.  Breathe out slowly through your mouth.  Purse your lips as you would to whistle.  Repeat this cycle when your lungs feel empty.

 

Clearing your mind

Clearing your mind allows you a break in order to regroup and relax.  To clear your mind, think about one pleasant thought, word, or image.  Think of a mini-vacation that allows your worries to vanish for a while.

 

Clearing your mind is simple.  First, find a quiet place.  Sit comfortably in a chair.  Focus on one peaceful thought, word, or image.  Then, stretch, exhale, and you will feel refreshed.

 

Think and act positively

 

Being aware of stress and methods to relax are key parts of handling stress, but it is also vital to have a positive approach to life.  This will affect both your mental outlook and your physical lifestyle.  Some techniques you can use:

 

Self-talk

This is simply telling yourself what you can do.  Positive self-talk is saying “I can” and then finding ways to meet your goal.

 

Rehearse

This is a way to prepare for a stressful event before it happens.  Think about the event.  Go over the details.  Plan the action you want to take.  Picture yourself with success in your plans.

 

Your lifestyle reflects how you feel about yourself.  A healthy life, including exercise, good eating habits, good rest, and relaxation, can lead to better coping skills and less stress.

 

Exercise will help you handle stress because when you are physically fit, you feel better about yourself.

 

Good eating habits are also part of a healthy lifestyle.  It is vital to plan your meals and include many types of foods such as grains and breads, fresh fruits and vegetables, dairy, protein while also cutting back on fats and sweets.

 

To relax more and relieve stress, try not to fill every day away from work with more work.  Make an effort to relax and enjoy yourself.  When you are under stress, try very hard to get enough rest.

 

Strong support systems are part of helping with stress.  These support systems can include family, friends, co-workers, and support groups such as RESOLVE.  These support people should allow you the freedom to talk about your choices and plans.

 

Keeping a positive outlook and lifestyle leads to control in your life and less stress.  Dealing well with stress can help you cope better and feel better about your infertility therapy.

 

The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.

Last Updated: 03/30/2009

Copyright © 03/06/2007 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. UWH #5865

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