Trying to conceive can feel like an endless loop of hope and heartbreak. The longer the journey takes, the harder it can be to keep your mental and emotional well-being intact. It’s easy to focus on what your body is doing—or not doing—but what about your heart and mind? Your mental health matters just as much as your physical health when facing infertility challenges. And while you may not have control over the timing, you do have control over how you support yourself through the process.
You're not alone if you feel exhausted, anxious, or even hopeless. Below are the top tips I give my clients to protect their mental health while trying to conceive. These personalized stress-reduction strategies support mind and body, ensuring you have the tools to stay balanced throughout your journey.
1. Set Boundaries Around Fertility Conversations
If you've been on this journey for a while, you've probably had well-meaning friends and family ask, "So, when are you having kids?" Or worse, offer unsolicited advice like "Just relax and it will happen!"
It’s okay to protect yourself. You don’t owe anyone an explanation about where you are in your fertility journey. If certain conversations feel too draining or triggering, set clear boundaries. A simple, "We’re focusing on our journey privately right now, but I appreciate your support," can help shut down unwanted questions while maintaining relationships.
Your energy is valuable. Save it for people who truly uplift and support you. This is something I help my clients navigate through practical strategies and mindset shifts during my 1:1 sessions.
2. Find a Supportive Community
Infertility can feel isolating, but you are not alone. Whether it’s a close friend, an online support group, a fertility coach, or a therapist who specializes in reproductive health, having a support system makes a difference.
Sometimes, just knowing someone else gets it can ease the burden. Sharing your struggles with others who understand can be incredibly validating and healing. I offer a supportive space where clients can connect, ask questions, and receive expert guidance tailored to their unique journey.
3. Prioritize Stress-Reducing Activities
When you’re deep in the TTC (trying to conceive) world, it’s easy to feel like every minute of every day should be focused on optimizing fertility. Tracking ovulation, taking supplements, timing intimacy—it’s exhausting.
But stress impacts fertility, too. Finding ways to regulate your nervous system can be just as important as lifestyle changes like nutrition or exercise. Daily walks, guided breathing, journaling, or simply sitting in silence with a cup of tea can help lower stress hormones and create space for calm. Your body needs that.
4. Reframe Negative Thoughts
The mind-body connection is powerful. The way you speak to yourself during this journey matters.
Instead of: “My body is failing me.”Try: “My body is still on its journey, and I’m supporting it the best I can.”
Instead of: “It’s never going to happen for me.”Try: “I don’t know when it will happen, but I believe my body is capable of conception.”
This isn’t about toxic positivity—it’s about shifting your internal dialogue to be more compassionate and supportive. Your body is listening. This is exactly why I integrate mindset coaching into my program, helping clients reframe thoughts and cultivate resilience.
5. Limit Social Media Exposure
Endless pregnancy announcements. Baby bump photos. Gender reveals. Social media can feel like an emotional minefield when you’re struggling to conceive.
If scrolling through certain accounts leaves you feeling worse, it’s okay to mute, unfollow, or take a break altogether. Protecting your peace of mind is more important than staying updated on someone else’s journey.
Instead, seek out accounts that make you feel empowered, informed, and supported. Follow voices that remind you of your strength rather than those that trigger comparison or sadness. One of my favorite phrases I tell my client is, “Comparison is the theft of joy.”
6. Focus on What You Can Control
One of the hardest parts of infertility is the lack of control. But shifting your focus to what is within your power can be grounding.
You may not be able to control when or how conception happens, but you can control:
● How you nourish your body
● How you prioritize rest and movement
● Who you surround yourself with
● How you care for your emotional well-being
I guide clients through science-backed strategies to optimize these areas so they feel empowered rather than overwhelmed.
7. Give Yourself Permission to Feel Everything
Hope. Frustration. Grief. Jealousy. Joy. Anger. It’s all valid. Trying to conceive comes with an intense mix of emotions, and there’s no right or wrong way to feel. The worst thing you can do is suppress those feelings or tell yourself you shouldn’t feel a certain way.
With my support, clients learn to process their emotions in a healthy way, so they don’t feel alone in their struggles.
8. Keep the Romance Alive
When trying to conceive, intimacy can start to feel like a chore. Scheduled sex, ovulation windows, performance pressure—it’s a lot.
Make an effort to reconnect with your partner outside of baby-making. Go on a date. Have deep, non-fertility-related conversations. Hold hands. Laugh together. Finding moments of joy and connection can help ease some of the emotional weight.
9. Explore Mind-Body Techniques
Fertility isn’t just about the physical—your mental and emotional state plays a role, too. Mind-body techniques like:
● Meditation
● Breathwork
● Acupuncture
● Yoga
● Guided visualization
…have been shown to reduce stress and support reproductive health. My program incorporates these approaches to help clients feel calm, centered, and in control of their journey.
10. Seek Professional Support When Needed
Sometimes, the weight of infertility is just too much to carry alone. If you’re feeling overwhelmed, anxious, or depressed, seeking professional support can be invaluable.
One of the most personal rewards of my coaching is helping clients navigate the ups and downs with clarity, confidence, and support. You don’t have to do this alone.
Final Thoughts
Trying to conceive is one of the most emotionally demanding experiences a person can go through. The anticipation, the waiting, and the uncertainty can create a constant emotional whirlwind, making each month feel like an emotional roller coaster. It’s easy to become consumed by the process, analyzing every symptom, tracking every detail, and feeling discouraged when things don’t go as planned. But protecting your mental health isn’t just a luxury—it’s a necessity. Your emotional well-being directly impacts your overall health, your relationships, and even your fertility. Taking intentional steps to care for your mind and heart can help you navigate this journey with greater resilience, clarity, and hope.
If you’re looking for compassionate, expert-led guidance, my self-paced fertility course is designed to walk with you every step of the way. You don’t have to navigate this journey alone. Learn more by clicking here.
Sources
Domar, A.D., Clapp, D., Slawsby, E., Dusek, J., Kessel, B., & Freizinger, M. (2000). Impact of group psychological interventions on pregnancy rates in infertile women. Fertility and Sterility, 73(4), 805-811.
Boivin, J., Griffiths, E., & Venetis, C.A. (2011). Emotional distress in infertile women and failure of assisted reproductive technologies: meta-analysis of prospective psychosocial studies. BMJ, 342, d223.
Rooney, K.L., & Domar, A.D. (2018). The relationship between stress and infertility. Dialogues in Clinical Neuroscience, 20(1), 41-47.
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