Pregnancy is often spoken of as a magical time, full of happy anticipation and feel-good hormones. So it's ironic that the period right before pregnancy – the months, and sometimes years, when you are trying to conceive – can be stressful.

For many women, conception takes time, and the waiting period is full of worry.1,2

The worry itself can be a source of stress. Many women fear that not being "relaxed" enough will hurt their chances of conceiving, although research doesn't back up that common belief.1 Average stress levels don't reduce fertility, nor do they decrease the odds that fertility treatments will work.

Still, there are good reasons to pay attention to how you’re managing stress when trying to conceive. Individuals under high stress often take poorer care of themselves and are more likely to smoke or abuse other substances.1 And when you do conceive, the hormones that flood your body when you are highly stressed can cause problems for the baby, including an increased risk of premature birth and low birth weight.3,4

Significant stress during pregnancy also increases a child's long-term risk of having a learning difficulty, a mood disorder, or an immune system problem.4-8

Although most women won't experience these risks, nurturing your well-being can always help you and your baby.2 The best time to start is right now – while you're preparing your body and spirit for a baby.

Building resilience for the journey

Stressful events are a fact of life, and you can't avoid them. But you can start making changes that will help you manage how these events affect you. Consider these approaches, each supported by scientific research:1,4,9

1. Get active

Virtually every form of physical activity acts as a stress reliever, even if you're not an athlete or you're out of shape. Exercise pumps up your body's feel-good neurotransmitters – called endorphins – which boost your mood while reducing stress, anxiety, and depression.4,9,10

2. Eat a healthy diet

Focus on fruits, vegetables, and whole grains, which will help your body run strong and avoid illness.1,9 Avoid simple sugars, starches, and too much caffeine, which spikes your blood sugar and triggers stress hormones.10

3. Embrace relaxation

Try yoga, practice deep breathing, get a massage, or learn to meditate.4,9,10

4. Take time for hobbies

Read a book, listen to music, or catch up on your favorite podcast.9

5. Laugh

Even if you force a fake laugh, the act of laughing fires up and then cools down your stress response.9 Read a humorous story, tell some jokes, watch a comedy, or hang out with a funny friend.

6. Connect with others

Social contact is a powerful stress reliever.4,9,10 Take time for a walk with a friend, call a relative, or visit your place of worship. Focus on real-world socializing. Social media makes it easier to stay in touch with your friends, but sometimes connecting online just isn’t the same as time spent in person.

7. Practice saying “No”

There's never been a better time to put your needs first. Saying “yes” might keep the peace, but it can lead to overextending yourself, stress, anger, and resentment.9

8. Protect healthy sleep

Prioritize having a quiet and relaxing bedtime routine.9 Turn off all your electronic screens and listen to soothing music, take a bath, or read a book. And stick to a consistent sleep schedule.

9. Seek extra support 

Do you carry other worries or grief on top of trying to conceive? Some of the most stressful life events include the death of a loved one, losing a job, and moving.4,10 In tough times, you might need extra support.

When fertility issues cause the stress

Infertility is a common source of stress.11,12 As months pass without a successful pregnancy, depression, anxiety, sexual problems, and low self-esteem can set in. For many couples facing fertility issues, different coping styles can leave both people feeling isolated and angry.

Try these ideas to cope with the ups and downs of infertility testing and treatments:11,13

1. Become informed

Ask your health-care professional to explain the steps involved in your treatment plan.13 Keep asking questions until you're sure you understand.

2. Accept your feelings

It's completely normal to feel stress, anger, sadness, and other emotions during this process.

3. Seek support

Reach out to your partner, family members, friends, or a professional for support.9,10,13 If you and your partner are experiencing frequent conflict, then seek the help of a couple's counselor. Work on open communication and take timeouts from talking about infertility.

4. Know your boundaries 

It's okay to decline invitations to baby showers, birthday parties, and other events that can make you feel too emotional. Your own well-being is your first priority.

5. Keep a journal

Writing down your thoughts and feelings is a good release. Don't think about what to write – just let it flow.

When stress comes with company: Anxiety and depression

The signs and symptoms of anxiety and depression often look like stress – and they certainly make stress worse.3,4,10,11 These mental health conditions can also make managing stress while trying to conceive even more challenging.13

If you take a medication for depression or anxiety, then don't stop using it without first talking to your health-care professional.4 Going off these medications can cause more severe symptoms.4

If you're taking, or considering taking, an antidepressant or an anti-anxiety medication, then talk with your health-care team about your options before you become pregnant.11 Together you can discuss the risks and benefits of making a change – or sticking with what works.

There might be other approaches with fewer side effects or complications for the baby should you become pregnant.14,15 Some studies in adults suggest that omega-3 fatty acids can support a positive mood.16 Talk to your health-care professional before starting any new nutritional supplement regimen.15,16

A word from Thorne

In addition to these helpful stress coping mechanisms, consider other lifestyle choices to support fertility. Or explore Thorne products that support ovarian function and women’s reproductive health.

References

  1. Hornstein M, Gibbons W, Schenken R. Natural fertility and impact of lifestyle factors. UpToDate. https://www.uptodate.com/contents/natural-fertility-and-impact-of-lifestyle-factors. [Accessed Sep. 13, 2024]
  2. Trolice MP. Linking stress and infertility–more than a chicken and egg conundrum. J Assist Reprod Genet. 2021;38(4):873-875.
  3. Matsas A, Panopoulou P, Antoniou N, et al. Chronic stress in pregnancy is associated with low birth weight: a meta-analysis. J Clin Med. 2023;12(24):7686.
  4. Stress and pregnancy. March of Dimes. https://www.marchofdimes.org/find-support/topics/pregnancy/stress-and-pregnancy. [Accessed Sep. 15, 2024]
  5. Wei Q, Zou J, Ma X, et al. Prospective associations between various prenatal exposures to maternal psychological stress and neurodevelopment in children within 24 months after birth. J Affect Disord. 2023;327:101-110.
  6. Shi Y, Zhang Y, Wei Q, et al. Longitudinal association between maternal psychological stress during pregnancy and infant neurodevelopment: the moderating effects of responsive caregiving. Front Pediatr. 2022;10:1007507.
  7. Wei Q, Jiang Z, Shi H, et al. Associations of maternal prenatal emotional symptoms with neurodevelopment of children and the neonatal meconium microbiota: a prospective cohort study. Psychoneuroendocrinology. 2022;142:105787.
  8. Alves AC, Cecatti JG, Souza RT. Resilience and stress during pregnancy: a comprehensive multidimensional approach in maternal and perinatal health. ScientificWorldJournal. 2021;9512854.
  9. Stress relievers: Tips to tame stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257. [Accessed Sep. 13, 2024]
  10. Stress and your health. Office on Women's Health, U.S. Department of Health and Human Services. https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health. [Accessed Sep. 13, 2024]
  11. Silver JM. Psychological stress and infertility. UpToDate. https://www-uptodate-com.mclibrary.idm.oclc.org/contents/psychological-stress-and-infertility. [Accessed Sep.15, 2024]
  12. Łakoma K, Kukharuk O, Śliż D. The influence of metabolic factors and diet on fertility. Nutrients. 2023;15(5):1180.
  13. Infertility and stress. Mayo Clinic. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/infertility-and-stress. [Accessed Sep 17, 2024]
  14. Chernoff A, Balsom AA, Gordon JL. Psychological coping strategies associated with improved mental health in the context of infertility. Arch Womens Ment Health. 2021;24(1):73-83.
  15. Oken E. Fish consumption and marine omega-3 fatty acid supplementation in pregnancy. UpToDate. https://www-uptodate-com.mclibrary.idm.oclc.org/contents/fish-consumption-and-marine-omega-3-fatty-acid-supplementation-in-pregnancy. [Accessed Sep. 15, 2024]
  16. Mehdi S, Manohar K, Shariff A, et al. Omega-3 fatty acids supplementation in the treatment of depression: an observational study. J Pers Med. 2023;13(2):224.