Is IVF anxiety driving you crazy? 12 strategies and mental health tips every couple facing fertility issues needs

The Ultimate Guide to Maintaining Your Mental Health

In an interview with HT Lifestyle, Diksha Singh, counselling psychologist at LISSUN, suggests:

1. An effective coping strategy is to seek professional psychological help. Therapy provides a safe place for individuals and couples to express their fears, hopes, and frustrations.
2. Mindfulness and relaxation techniques such as meditation and yoga can also help manage stress. These practices can promote present-moment awareness and reduce the overwhelming feelings that often occur during treatment.
3. Additionally, joining a support group provides a sense of community and shared understanding. Apps that offer guided meditations, mood tracking, and virtual support groups can be very helpful. These tools provide immediate access to resources and community, reducing significant stress during the often isolating IVF process.
4. Another important aspect is to maintain a healthy lifestyle. Regular physical activity, a balanced diet, and adequate sleep can greatly improve emotional resilience.
5. Creating a detailed mental health plan can also be beneficial. This plan includes scheduled “emotional check-ins,” where couples take time to discuss their feelings without judgment or solutions.
6. Communicating regularly and knowing each other’s feelings will strengthen your relationship and reduce the feeling of loneliness.
7. Activities such as journaling, drawing, and music serve as emotional outlets and help people process feelings non-verbally. In particular, art therapy has shown promise in reducing stress and promoting emotional resilience.
8. Additionally, couples need to experience “little moments of joy.” These are small, targeted activities that bring you joy, such as a shared hobby, taking a walk in nature, or watching your favorite movie together. These moments serve as a powerful balance to the stress of IVF and remind couples of their love and partnership beyond the fertility journey.
9. Finally, it is important to set realistic boundaries and expectations with your medical team. Being well-informed and fully understanding each step can help reduce anxiety. Couples need to feel like they can ask questions and seek clarification to ensure they are actively participating in their journey.

How couples can stay strong together

Sharing his expertise, Dr Gaurav Gupta, psychiatrist and co-founder of EMONEEDS, said, “In vitro fertilisation (IVF) is a complex and emotionally draining process for many couples. The psychological effects can be severe, including stress, anxiety, depression and feelings of inadequacy or guilt. For some, the disconnect between expectation and anticipation can lead to intense disappointment, especially after unsuccessful cycles. To deal with these challenges, effective coping strategies are essential.” He suggested:

1. First, open communication between partners is crucial. Sharing feelings and concerns helps foster mutual understanding and emotional support, thereby fostering a sense of togetherness. Professional counseling, both individual and couples therapy, can provide a safe place to express feelings and develop coping mechanisms. Cognitive-behavioral therapy (CBT) has been proven effective in reducing anxiety and depressive symptoms by challenging negative thought patterns.
2. Mindfulness and relaxation techniques such as meditation and yoga can reduce stress and improve overall health. Engaging in these activities together can strengthen the bond between couples. Additionally, seeking support from friends, family, or support groups can provide a sense of community and shared experience, which is particularly comforting.
3. Finally, maintaining a healthy lifestyle through regular exercise, balanced nutrition, and adequate sleep is fundamental. These practices not only enhance physical health but also emotional resilience. By integrating these coping strategies, couples can better manage the psychological effects of IVF, fostering a supportive and nurturing environment for their journey.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor for any questions about any medical condition.