When trying becomes stressful: simple ways to calm your body and support fertility
Trying to get pregnant feels exciting at first but after months of no pregnancy, worry, pressure, and constant “what ifs” can take over. Stress is part of life but when it stays high, it may affect the menstrual cycle and ovulation. The good news is that they are tools that we can use in each moment to calm our body and mind.
How stress affects fertility
Stress stimulates our sympathetic nervous system, which in turn increases our blood sugar, heart rate and blood pressure. Essentially, our body puts energy into survival rather than reproduction. This can delay or suppress ovulation and make cycles irregular. We can’t remove all stress, life will always bring some, but we can teach our body how to handle it better.
Simple daily pactices
It only takes a few minutes to shift our nervous system. Changing the way we breathe is one of the fastest way to shift the way we feel and come back to balance. Slow, deep breaths: four counts in, four counts out, tells our body we are safe and well in this moment.
Being in nature also helps regulate the nervous system. One study revealed that sights, sounds, and sensations of the natural environment may calm the body and mind by reducing stress hormones like cortisol and lowering blood pressure.
Journaling can release thoughts spinning in our head. A simple practice like listing three things you’re grateful for can shift focus from stress to calm and help us to see the beauty and positive in our lives. Another powerful practice with similar effect is EFT (Emotional Freedom Technique), it also helps to shift limiting beliefs which may start to build when we’ve been trying to conceive for a while.
Rest and sleep
Our body repairs and balances hormones while we sleep. Aim for seven to nine hours. If you have trouble sleeping, creating a bedtime routine may be beneficial: dim lights, avoid blue lights, and drink a calming tea.
A short rest during the day also helps. Doing a yoga nidra, laying down, for ten minutes with your eyes closed can reset your system.
Support from others
Talking with your partner, a friend or someone you trust may make the weight of that journey feel lighter. Many women find it comforting to connect with other women who understand what it feels like to struggle with fertility. For some, talking to a therapist or coach can provide extra support and perspective.
Trying to conceive can be hard on the heart and mind. Stress is normal but it doesn’t have to run the show. A body that feels safe is more likely to ovulate and welcome new life so start with one small step today, over time, these moments of calm add up and support your fertility in powerful ways.