Entering into the world of fertility treatments can feel like a daunting endeavor. There is so much to learn about the treatments themselves and the process of getting established care for yourself can be a little overwhelming. Then, as treatment really gets underway, many patients report feelings of anxiety, stress and emotional reactions to the process of therapy – all experiences that can make it difficult to remain in the present moment, process information we are being given, and to make confident choices about treatment.
Mindfulness, the practice of being present in the moment without judgment, has been shown to help reduce stress, increase emotional resilience, and support overall wellbeing. In the context of IVF, or any fertility treatment, mindfulness offers numerous benefits for managing the emotional, physical, and mental challenges that often arise throughout treatment. Let’s take a look at how mindfulness works and can help you navigate the treatment journey with greater calm, clarity and emotional health.
Reducing Stress and Anxiety
A significant emotional challenge through fertility treatment is having to tolerate a significant degree of uncertainty of outcome and the stress that can come along with that. IVF, and other courses of fertility treatment, often include a fair bit of waiting – waiting for results, waiting for the next step, waiting for initial procedures to be done so one can move on to the actual goal of treatment. These periods of waiting can lead to anxiety, fear, and frustration.
Mindfulness practices can help reduce stress by encouraging you to stay present in the moment rather than worrying about what is next or obsessing over potential outcomes. By focusing on the here and now, mindfulness helps you disengage from negative thought patterns and creates space for peace and calm.
How it helps...
Breathing exercises: simple deep breathing techniques can activate the body’s relaxation response, helping to lower cortisol levels and calm your mind. Try it out (Box Breathing): Start by inhaling for a count of four seconds; hold your breath for a count of four, exhale for a count of four; hold again for a count of four; start over. For other examples of box breathing, check out this article: 10 Breathing Exercises For Anxiety - Deep Breathing Exercises.
Body scan meditation: this practice involves paying attention to different parts of your body, noticing any tension, and releasing it. It promotes relaxation and helps you become more attuned to your body’s needs, which is especially helpful when dealing with the physical discomforts of treatment.
Managing Emotions and Building Resilience
Being a patient of fertility treatment can stir up intense emotions, i.e., frustration, sadness, hope, excitement, and sometimes a sense of helplessness. The emotional rollercoaster can be overwhelming, but mindfulness teaches you to experience these emotions without letting them control you. Rather than pushing away difficult feelings or becoming wholly consumed by them, mindfulness encourages you to acknowledge your emotions without judgment. This creates a space where you can feel what you feel but not become overwhelmed by it. Over time, this emotional resilience can help you face the ups and downs of treatment with greater ease.
How it helps…
Non-judgmental awareness: with anything difficult that we go through, there is the actual event/trigger/circumstance (trigger) that we are dealing with and then there is the way that we are perceiving and reacting to the trigger. Both of these can cause heartache, BUT our perception of and reaction to the trigger doesn’t have to. Mindfulness practices encourage you to observe your emotions and thoughts as they are, without labeling them “good” or “bad”. This can help reduce emotional reactivity and foster a sense of emotional acceptance.
Self-compassion: Fertility treatments can be emotionally taxing, and it can be easy to feel frustrated or discouraged when things don’t go as planned. Mindfulness practices can help you develop a more compassionate relationship with yourself, understanding that it’s okay to feel pain and that you are doing your best in a tough season.
Improving Focus and Clarity
Throughout treatment, there can be an overwhelming amount of information, instructions and decisions to make. Often, patients are sent home as surrogate nurses for themselves, learning how to give themselves shots every day. This can cause mental fatigue and make it harder to think clearly, which adds to the stress and emotional toll that is already present in this undertaking.
Mindfulness can help you stay focused, make decisions with greater clarity, and cope with the mental fog that accompanies anxiety. By bringing your attention to the present moment, mindfulness helps quiet the noise in your mind, making it easier to focus on what’s in front of you, and what you presently need to attend to.
How it helps…
Mindful decision-making: mindfulness allows you to make decisions with a clear mind, whether it’s deciding on a treatment option, discussing next steps with your doctor, or choosing how to set boundaries with loved ones around the topic of your treatment.
Grounding techniques: grounding practices, like focusing on your breath or feeling the sensations in your body, can help you stay present in moments of overwhelm. These techniques can help you feel more centered and capable of handling the next step. Try it out (The 5-4-3-2-1 technique: notice 5 things you see around you, 4 thins you can physically touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.)
Enhancing Your Relationship with Your Partner
The IVF process can place a strain on relationships, as partners have financial and emotional stressors and they may have differing emotional responses to the treatment and the challenges they face. Mindfulness can support you in communicating openly and empathetically with your partner, fostering greater connection. When both partners practice mindfulness practices, they become more attuned to each other’s emotional states, which can enhance empathy and create a deeper bond. This can help you both navigate the emotional ups and downs of treatment together, providing mutual support.
How it helps…
Mindful communication: mindfulness teaches you to listen deeply and speak thoughtfully, which can improve communication with your partner. This is crucial during IVF when emotions can run high, and it’s easy for misunderstandings or frustration to arise.
Empathy and compassion: practicing mindfulness encourages you to recognize and validate your partner’s feelings, fostering a supportive environment where both partners feel heard and understood.
Supporting Physical Health During IVF
Fertility patients can experience physical side effects to their treatments, including bloating, fatigue, discomfort from injections, and mood swings. Mindfulness can help you become more aware of your body and it’s sensations, which can improve your ability to cope with physical discomfort. Mindful practices can also help you learn how to relax your body, reducing muscle tension and promoting better sleep, both of which are very important for overall health during IVF.
**For more tips on how to maintain physical health through fertility treatments, click here.
Body Awareness: by tuning in to your body’s sensations, mindfulness helps you to identify areas of tension and discomfort, which can lead to more effective ways of releasing tension, i.e., through stretching or relaxation techniques.
Mindful movement: practices like yoga, combined with mindfulness, promote gentle physical activity that improve flexibility, circulation and relaxation, all of which can be particularly beneficial for managing the side effects related to treatment.
How to Begin Your Mindfulness Regimen:
Start with breathwork: simply focusing on your breath for a few minutes each day to start out can help center your thoughts and reduce your stress.
Try guided meditation: there are a number of apps for this, many of them free! Some apps like Headspace, Calm, or Insight Timer offer mindfulness and meditation session specifically designed for fertility and IVF. Some meditation apps are purely for fertility and IVF practices, i.e., the Mindful IVF app. Youtube also has a plethora of videos of guided meditations. For beginners to meditation, guided meditations can be a great place to start!
Incorporate mindfulness into daily life: you do not need to dedicate hours of your day to mindfulness. You can practice being mindful during simple tasks, like eating, walking or even waiting for your appointment, by paying full attention to the present moment and utilizing one of the above-mentioned exercises.
Spend time outside: our ability to be mindful is greatly enhanced by being in nature – take advantage of this benefit!
The practices of mindfulness help create a sense of calm amidst uncertainty, making it easier to focus on what’s most important: nurturing your body, your relationship, and your journey toward parenthood. And if you would like to try therapy to learn more about coping skills through this season, click here to learn more about getting started.
References:
(2022, Mar 10.) These 10 Breathing Exercises Can Help You Feel Calmer Right Now.
Women’s Health. 10 Breathing Exercises For Anxiety - Deep Breathing Exercises
Kommentare