Fertility challenges go beyond the empty nursery room walls. Those struggling to conceive often experience stress, guilt, feeling helpless and depression. Taking care of your mental health throughout the fertility journey is essential—and it is possible.
Psychological support and counseling have been found to decrease the negative emotions associated with fertility challenges.
“The desire to become a parent is natural, and the frustration and heartache people can feel when they struggle to become pregnant can be profound,” said Mercedes Szpunar, M.D., Ph.D., Physician Director of the Maternal Mental Health Program at Hoag. “When struggling with infertility, addressing stress and working through emotional challenges are important for a person’s overall health. Making conscious changes may be crucial to improve fertility outcomes.”
As a Hoag specialist, Dr. Szpunar emphasizes lifestyle and behavioral modifications—such as mindfulness, maintaining life balance, practicing self-care, and prioritizing sleep—to support her patients’ outcomes.
Practice Mindfulness and Stress Reduction. Regular mindfulness practices like meditation, deep breathing exercises, or gentle yoga can help manage anxiety and stress. Studies show these techniques can lower cortisol levels, which may positively impact fertility.
“Fertility treatments and the emotional toll that come with them can often leave people feeling overwhelmed,” Dr. Szpunar said. “Mindfulness practices like meditation or deep breathing can help calm the mind and reduce stress, improving emotional health during this time.”
Maintain Life Balance. Continue the pursuit of hobbies and activities that bring joy, and that are unrelated to fertility. Schedule regular “fertility-free” days where you focus on other aspects of life.
“It’s important to nurture all parts of yourself during this process,” Dr. Szpunar said. “Fertility challenges can often become all-encompassing but making time for activities that bring joy and fulfillment can help maintain balance and emotional health along the way.”
Self-Care. Whether it is massage therapy, acupuncture, or meditation, Hoag has a team of specialists who can help you find a sense of calm during this journey. And don’t forget the importance of sleep!
“Sleep is an often-overlooked factor that has profound effects on our overall health,” Dr. Szpunar said. “It is important to give your body the gift of sleep.”
Counseling. Depression, anxiety and a preoccupation with fertility can make it difficult to live your life productively. Consider counseling if you find your fertility challenges are affecting your mood, sleep, work or your personal relationships.
“Oftentimes, we turn to our trusted friends for support. But when it comes to fertility challenges, those around you might not know what to say or how you want to be heard,” Dr. Szpunar said. “Hoag’s Maternal Mental Health program is here to support you during this journey. You are not alone. We are here to help.”
Learn more about Hoag’s Maternal Mental Health Program.
