Going through IVF can be both physically and mentally challenging. Whether your fertility treatment is successful or fails, it’s normal to feel a wide range of emotions. Here I’ll share some tips for coping mentally with IVF, whatever the outcome.
1) Know what to expect
If you are new to IVF, some of the stress and worry can be linked to the uncertainty of not knowing what to expect.
Becoming familiar with the process of IVF can help to reduce some of these concerns. Your fertility doctor should be able to provide you with a timeline of expected treatments and procedures. This might include:
- medicines and injections that may be required, along with possible side effects
- timings of procedures such as egg retrievals and insemination
- waiting times/ gaps between treatments
- next steps if treatment fails
Knowing what will happen when can help you to prepare mentally.
It will also give you a chance to alter your schedule to be less busy during treatment. Be prepared for some side effects from hormonal treatments – some women may feel more emotional or tired during this time.
2) Look after your physical health
Taking care of yourself physically can help you to cope mentally with IVF. Although you might be tired due to the hormonal treatments and procedures, gentle movement can help to boost your mood.
Moving regularly can also improve your sleep which in turn can reduce stress and anxiety. Aim for 30 minutes of movement at least 5 days a week. This could include a range of activities such as:
- swimming
- yoga
- jogging/brisk walking
- dancing
Anything that increases your heart rate and gets you a bit out of breath can help to produce feel good hormones called endorphins. Being fitter, and more relaxed can also help you to cope physically with the IVF process.
Eating well is also an important way to boost your mental health during IVF.
Aim for balanced meals containing protein, fibre, and healthy fats. Avoiding alcohol and caffeine may help with anxiety and can improve the quality of your sleep.
Prioritising rest is also important, whether that’s a good night’s sleep or a long bath.
3) Take time out
When you’re going through IVF you may struggle to focus on your everyday life. Work and other demands can feel overwhelming. So, try to reduce extra pressures during this time.
Perhaps you can ask a friend or family member for some extra help around the house or consider reducing unnecessary commitments.
If you feel comfortable doing so, speak to your employer about what you are going through so they can accommodate your appointments. Although there is no legal right to time off during fertility treatments, you may be able to:
- work out a flexible working plan with your employer
- access mental health support via your work
- utilise ‘quiet spaces’ for resting or injections as required
- discuss altering career objectives until treatment is completed
Be sure to mention if you are struggling mentally, so they can support you where possible.
4) Share how you are feeling
IVF can be isolating – you may feel alone, or that nobody understands what you are going through. Try to speak to a trusted friend or family member who can listen to your experiences and help to support you.
There are also many useful online groups and forums where you can share how you are feeling with other people going through IVF.
Sometimes just writing down your feelings can help to clear your mind, and make you feel less alone.
5) Consider mindfulness
Finding a way to relax can help you to deal with the ups and downs of IVF. This might involve doing an exercise or activity you enjoy, socialising with others or spending some time alone.
You could also consider a form of mindfulness – which has been shown to reduce stress and anxiety.
This could be yoga, meditation, or another form of mindful movement. There are many free online resources you can use to get started.
6) Seek professional support
IVF brings many challenges, and you might wish to seek professional support. Speaking to a GP is a good place to start. They can suggest a suitable form of help, such as a talking therapy or support group.
If your IVF fails, this may particularly upsetting. But know that you don’t have to go through it alone, there are lots of help and resources available to help you during this difficult time.
Are you interested in learning more about your health? Discover more about our range of health assessments.
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Sources Sources
- Preparing for IVF: emotional considerations. Society for assisted reproductive technology. Sart.org.uk, accessed October 2024
- Oberg S, Borneskog C et Ternstrom E. Women’s experience of infertility and treatment- a silent grief and failed care and support. Sexual and reproductive healthcare. 2023;37. https://doi.org/10.1016/j.srhc.2023.100879
- Coping strategies. The fertility network UK. fertilitynetwork.org, accessed October 2024
- What is the emotional impact of infertility? Counselling Directory. Counseilling-directory.org.uk, accessed October 2024
- Kriakous SA, Elliott KA, Lamers C, et al. The Effectiveness of Mindfulness-Based Stress Reduction on the Psychological Functioning of Healthcare Professionals: a Systematic Review. Mindfulness (N Y). 2021;12(1):1-28. doi: 10.1007/s12671-020-01500-9
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