Navigating fertility treatments without burning out

Navigating fertility can feel overwhelming, you don't have to do it alone.

Starting fertility treatment is a major step when you are trying to conceive — one that's often filled with a mix of hope, stress and uncertainty. While there can be a lot of focus on the physical aspect of fertility treatment, the emotional experience deserves just as much attention.

Understanding what you can expect can help you feel more prepared as you navigate this challenging process.

Handling the two-week wait without spiraling

The two-week wait can be one of the most emotionally challenging times for those trying to conceive. The two-week wait is the time between ovulation or embryo transfer and a positive pregnancy test or the start of your period. For those with an average 28-day menstrual cycle, the wait time ranges from nine to 14 days.

If you have conceived — meaning an embryo has implanted in your uterus — two weeks is about enough time for the pregnancy hormone human chorionic gonadotropin (hCG) to register on a blood test known as a beta hCG test. If implantation hasn't occurred, you'll get your period around the expected time.

It's normal to feel a lot of anxiety during the two-week wait, especially if you've been trying to conceive for a while. It's also common for women to become hyperaware of physical sensations, which can prompt researching all possible symptoms and speculating what it could mean. But early pregnancy symptoms, such as breast tenderness, fatigue, mood swings and appetite changes, are often the same as premenstrual symptoms. It's important to manage your expectations during this time.

Although it's easier said than done, try not to let the stress of the two-week wait take over your life. Self-care is crucial during this period. Coping strategies are different for everyone, but ones that work often involve acknowledging that all your emotions are normal and then trying to redirect your mental energy.

You can cope with the two-week wait by:

• Participating in mentally and emotionally engaging activities like social outings, journaling or creating art
• Taking on tasks that require concentration, such as doing puzzles, cooking or learning a new skill
• Using grounding techniques, such as meditating, taking walks or doing deep-breathing exercises
• Scheduling time to let your (completely valid) thoughts and feelings run loose for a while and then reclaiming your focus so that worry and anxiety don't rule your entire day
• Setting boundaries for yourself on pregnancy-related internet searches, such as limiting the duration or enforcing a 30-minute delay when you feel the urge

Mood changes to expect when taking fertility medication

Fertility medication causes your body to release hormones that regulate or trigger ovulation, which can lead to a range of physical and emotional changes. It's normal to experience mood changes due to these hormonal shifts, but not everyone will experience the same symptoms the same way.

Common experiences include:

• Difficulty concentrating
• More frequent or more severe fatigue
• Heightened emotional sensitivity
• Increased irritability
• Feeling like you have "mental fog"

Tracking your mood changes — whether it's in the notes app on your phone, in a journal or through a fertility tracker — can help you spot patterns over time. You can also share this information with your care team so they can better understand your experience and offer tailored advice.

Temporary mood swings are normal during fertility treatment, but intense or persistent distress should be taken seriously. Don't be afraid to bring it up with your doctor or nurse if you experience sudden depressive symptoms or panic attacks while on fertility medication.

Preparing emotionally for egg retrieval day

Egg retrieval is a significant milestone in the fertility journey. The procedure only takes about 15 to 30 minutes, but the lead-up to the day can bring a wide range of feelings. Some women feel anxiety about going under anesthesia while others may feel nervous or uncertain about how many eggs will be retrieved.

Having an "activities checklist" can help you stay grounded as the procedure approaches. It might include practicing calming techniques like progressive muscle relaxation or guided meditation. Or you may prefer to listen to music, catch up on a podcast or watch a TV show to distract yourself. The goal is for you to have a list of ways to steady yourself and take things moment by moment, however you choose to do so.

On the day of the appointment, it can be a good idea to bring a support person. Let them know what you need, whether it's a distraction or simply having someone present with you. Also consider bringing comfort items, such as your favorite book or blanket for before and after the procedure.

Plan to get plenty of rest after the procedure. Anesthesia can make you feel fatigued or groggy. Taking this time for yourself will also allow you to process any emotions that might come up.

Finding strength in the journey ahead

The early stages of fertility treatment can be mentally and emotionally challenging, and you're not alone in feeling overwhelmed. Having a sense of what to expect and creating a personalized toolkit of coping strategies can help you feel more prepared as you navigate through your journey.