Stress and Fertility

I thought we’d dig a little deeper into fertility today and talk about stress and how it relates to conception, pregnancy and sustaining pregnancy. Here’s the thing, stress is experienced by everyone (whether they want to believe it or not) because it’s part of being human. We endure stress everyday and although by some professionals it is mild, to me it’s still stress and stress is damaging in the long term. How stress affects fertility is still not known (although there’s a bit of research on it). That being said, I tend to side with the literature that focuses on a person’s perceived level of stress and how that affects their fertility. In one particular article the researcher allows the individual in the study to fill out his or her own questionnaire on their feelings and beliefs on how stressed they are, what causes them stress and so on. When the researchers reviewed the perceived stress questionnaire and the outcomes of pregnancy they found that the higher a persons perceived stress the lower fertility they experienced. Most notably the amount of perceived stress for a individual would rise every time there was a month of failed conception or pregnancy loss. For some individuals, they would feel their stress rise when they decided to start fertility treatments, while others would experience less stress as they felt the fertility treatments would give them their chance at starting a family. These examples are testaments to how unique people are and how we manage our thoughts and feelings.

As we know, stress takes a major toll on our bodies as well as our minds. When stress isn’t managed effectively for a particular individual they may be at risk for developing more serious conditions such as anxiety and depression. In one study I read, it stated that a little less than half of the women were diagnosed with anxiety or depression before their first infertility clinic visit. And it further stated that many fertility medications are associated with symptoms of depression, anxiety and irritability. The longer a person takes these types of medications the more severe the symptoms become. This all can effect whether a person conceives, carries the pregnancy to term and ultimately to put it bluntly ‘sinks’ or ‘swims’ during the postpartum journey. So what can we can do? How can we manage our stress when we’re so stressed out?

As I dug through articles, I found one that resonated most with me as it discussed a mind/body treatment approach. It is important to note that this treatment was given to individuals and couples who were already undergoing fertility treatments, but I think the approach could be practiced when a couple is first considering pregnancy and parenthood. It combines cognitive behavioural therapy, relaxation techniques, lifestyle changes, journaling, self awareness, social support. I break down the mind/body treatment approach and how it relates to lowering stress. I’ve also added a few extras that weren’t in the article as I believe they are worth consideration. Let’s dig in:

Cognitive Behavioural Therapy (CBT):

Talking to a trained therapist will help you understand to sources of your stress, where in your life it affects you the most. With guidance and homework, you learn how to challenge the thoughts you have around what stresses you out and build new strategies on coping with stressful situations.

Family Care Provider or GP:

If you’re aware of your anxiety and its becoming too much to handle even with CBT, you might want to discuss it with your family care provider as they may have some low dose medication options that might be helpful. Please be sure you tell your care provider if you are trying to conceive and they will most likely refer to an perinatal psychiatrist.

Fertility Coaches:

These folks are alternatives or complimentary professionals that can also help you understand your thoughts, feelings, and wellbeing as you prepare for pregnancy and beyond. Fertility coaches like Birthboss based in Toronto or for those in Nova Scotia there’s Jessica. They provide support for all the non medical things that happen around fertility treatments from getting restful sleep to finding truly supportive cheerleaders. Fertility coaches are the emotional side of the clinical process of having a baby.

Relaxation techniques:

Meditation, mindfulness, grounding exercises, movement mediation such as tai chi, yoga, spending time in nature, listening to relaxing music or try a meditation app like insight timer. are all great options for relaxation. I wrote a couple blog posts on mindfulness and meditation in pregnancy here.

Lifestyle Changes:

Getting fresh air daily, eating whole foods, moving your body often, minimizing environmental and food toxins as well as developing healthy sleep habits are typically standard things most people say when it comes to lifestyle. But, I ask you to simply take a look at your lifestyle currently and try to find things that could be causing undue stress and anxiety. If you can tackle these and make positive changes with the support of your family and friends that’s great, however if it’s looking like you need more support, seek help from a professional.

Journaling and self awareness:

Start by writing your feelings at the beginning of the day (when you wake) and right after work or at some point before you start your nightly bedtime routine. This is should give you a start on understanding your stress levels throughout the day. If time permits, really write about why you think you’re feeling certain ways. This can give you insight to your sources of anxiety, allow for some loving kindness and self awareness.

Supportive Relationships:

Historically (and still today) there’s been a lot of shame and blame placed on a couple and in particular a woman when a baby hasn’t been conceived naturally. It is so crucial for couples and women to find the right kind of support when considering their fertility options. Strong social and specifically non judgemental support is needed during a couple’s fertility journey.

Alternative medicine:

When I’m talking alternative medicine, with regards to fertility, I’m mainly talking about acupuncture. Acupuncture has been practiced for centuries and it has proven to help both men and women in fertility. And guess where the proof is? Acupuncture is known to reduce stress and lower cortisol levels! Acupuncture can help regulate menstrual cycle and when using it for fertility it is recommended to receive treatment during the follicular phase as follicle stimulating hormone increases. If you’re considering using acupuncture, find a certified acupuncturist and discuss your concerns and treatment options. If you’re in Nova Scotia and looking for an acupuncturist, check out Coastal Health Clinic.

Just by reading a few articles on stress and fertility it’s clear to me that stress affects our lives daily and to some degree creates a disruption in our mental and physical health, which I believe can have some affect on fertility (even when the research is inconclusive on it). If you or your partner are experiencing fertility issues, I hope some of the mind/body treatment modalities resonated with you, but in the end I encourage you to please speak with someone whether that is a general practitioner, a therapist or your partner.

Take good care

xo