Stressed Out and Trying to Conceive? Here's What You Should Know
Some couples remain unable to get pregnant despite years of attempts, while others find getting pregnant a breeze. There are several reasons why one might not be able to conceive, and among those, stress is a major contributor. Stress itself may not be the cause of infertility, but it can affect the conception process and commonly results in pregnancy delays. Knowing how stress relates to fertility can empower you to gain greater mastery over both your emotional life and reproductive health.
How Stress Impacts Fertility
There have been recent findings that point towards a correlation between the stress levels of a woman and a reduced chance of getting pregnant. For instance, evidence has revealed that women who had higher levels of alpha-amylase, a saliva enzyme that reflects stress, took longer to conceive than those with lower levels of the enzyme.
Cortisol, the body's major stress hormone, is directly linked to fertility issues. As the level of stress increases, the brain secretes cortisol, which interferes with the hormonal equilibrium required for ovulation and normal ovarian functioning. This interference may inhibit the timely release of eggs, impacting the whole reproductive process. In men, high cortisol levels decrease sperm count and mobility, adding to conception difficulties.
Aside from physical consequences, stress also has an effect on emotional and behavioral reactions. It frequently decreases libido and motivation in both men and women. In addition to this, some resort to negative coping mechanisms such as drinking alcohol and smoking, both of which are detrimental to fertility.
What You Can Do to Manage Stress While Trying to Conceive
1. Identify Stress Triggers
Though some stress is inevitable, chronic stress can severely affect your physical and emotional well-being. The initial step is to understand the sources of stress. If issues in your relationship with your partner are responsible for causing the stress, seek professional guidance. If job pressure is the root cause, improve your work-life balance. Write down your personal causes of stress and plan on dealing with them one at a time.
2. Exercise Regularly
Exercise is one of the best methods to decrease stress and aid fertility. When you exercise, your body releases endorphins—so-called "happy hormones"–which make you feel relaxed and balanced. Try to perform at least 30 minutes of moderate exercise daily.
3. Meditation and Mindfulness
Deep breathing, yoga, meditation, and other mindfulness techniques can calm the mind and lower anxiety. You may stay in the here and now and be conscious of your thoughts without reacting to them emotionally by engaging in these activities. Engaging in these activities for a few minutes each day can improve your mental health and reduce hormone imbalances brought on by stress.
4. Open Communication with Your Partner
Poor communication can contribute to emotional disconnection and extra tension, particularly when trying to conceive. Be open and honest with your partner concerning your emotions and worries. Healthy communication can build mutual support and resolve conflicts before they worsen.
5. Seek Professional Counseling
Therapy is an effective tool in the management of stress related to fertility. Cognitive Behavioral Therapy (CBT) in specific is useful as it enables individuals to be aware of how thoughts impact feelings and actions. CBT provides skills to challenge unhelpful thinking and substitute them with realistic positive ones. This can greatly lower anxiety and enhance coping mechanisms.
Conclusion
The experience of trying to conceive can be stressful. The emotional components of infertility can be controlled, but in many situations, the medical causes are uncontrollable. Since one strategy for addressing infertility is stress management, it is helpful to know that this can increase the likelihood of pregnancy.
