Stress Impacts Fertility - What Can You Do About It?

With my first child I had the attitude of “whatever happens, happens”. I was expecting it to take a long time to get pregnant and was prepared to wait and just enjoy life until it happened. Imagine my surprise when it happened relatively quickly.

When we started trying for a second baby, my mindset was less positive, it was more along the lines of “this needs to happen and happen quickly”. I even had a self-imposed deadline that was only about a year out. It didn’t happen quickly this time around. 

Of course, there is so much that goes into getting pregnant, but mindset and stress levels are certainly part of that. So, how do you stay positive and stay hopeful especially after months of aunt flow showing up instead of a positive pregnancy test?

It’s a balancing act for sure. It’s about staying hopeful, knowing you are doing all the things you should be doing and focusing on the things that currently bring you joy and fulfill your life.

For me, it was having a glass of wine on a summer evening out with friends. It was how strong and healthy my body felt when I changed my diet and exercise routine to enhance my fertility. All these things, while not what I wanted, which was a baby, helped me stay at least a little positive and energized me enough to keep going. 

It’s also easy for me, sitting here at my computer to say “reduce your stress and you’ll have a better chance of conceiving”, but it’s harder when it’s your story and when it’s you not getting pregnant month after month. Reducing stress surrounding fertility (or infertility) is not easy. Especially as we age and feel the clock literally ticking away our fertile months.

But, studies show an association between staying positive/reducing stress and fertility. Women reported a more positive mindset and lower stress levels in the month when they conceived compared to months when they didn’t. 

It’s not just women. Men's fertility can be affected by stress as well. Psychological stress can affect spermatogenesis and semen quality. It also influences testosterone levels which can lead to abnormal semen as well which, in turn, affects fertility. 

The mind-body connection is strong. The body feeds off the mind and the mind responds to what the body is telling it. If the mind is stressed, it can signal to the body it’s not safe to conceive at this time. Keeping your mind calm and positive tells your body it’s ok to relax and it's safe to conceive. 

Of course, I don’t mean to stay positive at all costs - toxic positivity doesn’t help. Instead, it’s about mitigating the stress that does occur. We will never get rid of the stress in our lives, whether it’s from work, aging parents, kids you already have or trying to conceive, we will always have some degree of stress. 

What does the science say about all this?

Studies show that mind-body interventions can help reduce stress and improve fertility. Yoga, mindfulness and hypnofertility have all been show to have a positive impact on stress levels, they can decrease anxiety and depression and potentially improve pregnancy outcomes.

Group therapy is another powerful tool. Participation in group therapy can reduce anxiety, depression and fertility stress and improve pregnancy rates. 

Embrace mindfulness - don’t ignore your emotions, they are valid emotions and need to be acknowledged, stay present with them. It’s important to acknowledge your challenges while remaining open to possibilities. Being mindful of your thoughts and feelings can help contain them. Studies show increasing mindfulness can help moderate the negative effects of stress on fertility. 

Finally, celebrate the small wins. Have you focused on reducing your doom scrolling and started going to bed earlier? That’s a win. Have you made small changes to your diet to ensure you’re getting enough protein, calories and colorful fruits and veggies? That’s a win. Are your lab values improving? That’s a big win. Little wins add up and can help keep you motivated and hopeful. 

It’s also about switching your mindset - you’re feeling dejected, sad and overwhelmed after another negative pregnancy test. But, you’ve been sleeping better and your iron and vitamin D levels are in the optimal zone. You’ve been eating protein at every meal so you know your body is ready when the time comes.

Instead of focusing on how things didn’t break your way this month, focus on how they did - your period was regular and not painful, you know you did all the right things and next month is a new month! 

Train your brain to focus on the positives each month, try a gratitude journal to help you keep track of the things that you’re grateful for or things that are going right for you. 

And don’t underestimate the power of community, whether that’s your family and friends or a therapist or other professional, lean on those you know will support you!

Hope is an action, it is the actions we undertake every day to improve our fertility. It’s the way we reduce the impact of stress, while knowing stress is inevitable.

Remember, stress and mindset significantly influence fertility and stress reduction may improve conception rates. Mindfulness, yoga, meditation, and group counseling can effectively reduce stress and possibly improve fertility outcomes. 

If you’re looking for more personalized support, reach out! I would love to jump on a call with you. Maybe I can help or maybe I can get you in touch with someone who can. Either way, I am on your side. I have been where you are and it’s hard, but it’s easier with support.

As always, take care 🩷 

Sources:

Erdemoglu, Cigdem, Derya, Yesim Aksoy. “The effect of hypnofertility on fertility preparedness, stress, and coping with stress in women having in vitro fertilization: A randomized controlled trial”. Journal of Reproductive and Infant Psychology. Dec 13th 2022. https://pubmed.ncbi.nlm.nih.gov/36513620/ 

Li, Guopeng, et al. “A moderated mediation model of perceived stress, negative emotions and mindfulness on fertility quality of life in women with recurrent pregnancy loss”. Quality of Life Research. 2020 July. https://pubmed.ncbi.nlm.nih.gov/32112277/ 

Tokat, M. “O-016 Hypnofertility for reducing stress and increasing fertility preparedness”. Human Reproduction. 2021 Aug. 6. https://academic.oup.com/humrep/article/36/Supplement_1/deab125.065/6343881 

Gaitzsch H., et al. “The effect of mind-body interventions on psychological and pregnancy outcomes in infertile women: a systematic review”. Archives of Women’s Mental Health. Jan 2 2020. https://pubmed.ncbi.nlm.nih.gov/31897607/ 

Warne, Emma, et al. “Evaluating group psychological interventions for mental health in women with infertility undertaking fertility treatment: A systematic review and meta-Analysis” Health Psychology Review. Mar 29, 2022. https://pubmed.ncbi.nlm.nih.gov/35348050/ 

Nargund, Vinod. “Effects of psychological stress on male fertility” Nature Reviews Urology.  July 1, 2015. https://pubmed.ncbi.nlm.nih.gov/26057063/ 

Sanders, K., Bruce, N. “A prospective study of psychosocial stress and fertility in women” Human Reproduction. Oct 1, 1997. https://pubmed.ncbi.nlm.nih.gov/9402304/ 

Palomba, S., et al. “Lifestyle and fertility: the influence of stress and quality of life on female fertility” Reproductive Biology and Endocrinology. Dec 1,