How utilize mental health support

Having a support system in place can be a great way to make sure you’re ready for the inevitable ups and downs of life.

It doesn’t have to look like what you expect

Is there someone in your life you would feel comfortable sharing your struggles with? It doesn’t have to be the person you might feel you’re expected to turn to. Maybe the person who usually falls into the best friend category for you is a little high-strung, and opening up the question of mental health support with that person feels harder than not asking for help at all right now. That’s okay, and it doesn’t mean that person isn’t important to you. There may be someone else in your life who is a better listener, or someone who has more time for you. Maybe it’s a casual friend that can help you the most right now. You can try to turn that casual friendship into a more serious one by opening up, and sometimes this is a great opportunity.

Get specific

Asking for help is hard, and getting too specific about what kind of help you need can feel even harder, but even the people in your life who know you best can’t read your mind. If you’re having a hard time, and thinking you’ll do better reaching out and asking for help, sitting down and making a short list of exactly what might help you out – anything from a more general “please don’t ask me about,” a certain subject, “I’ll tell you when I’m ready,” to the more specific, “I need to take a break from cooking at night until things quiet down at work” – can help whoever it is you’re asking for help figure out the best way to support you.

Give a little to get a little

The strongest support system is one that’s mutually supportive. This can be tricky in moments when you’re the person who needs help, but it’s important to remember that by sharing vulnerability, you are offering friends, family, and others the chance to feel more open to sharing their own vulnerabilities or insecurities. Maybe you have that one friend who acts like a superhero, and always seems to be completely on top of things, even when their life is full of challenges and changes. It can be hard to feel comfortable sharing when you’re having trouble with a friend like that – but if you hide it every time you’re having trouble, they may feel the same way about you.

Asking for help can feel selfish, but everyone needs help at some point. If you make a point of reminding the people in your life that you’re committed to being there for them in the best way you can when it’s their turn, you’re offering the chance to deepen your relationship. Actively listening to what’s going on in the lives of the people in your support network, and doing your best to offer the kind of support they need isn’t just offering that chance, it’s taking an active part in maintaining and developing that relationship.

Think outside the box

Your support system doesn’t have to just consist of people you already know. For one thing, depending on why or how you’re starting to feel overwhelmed, talking to a therapist or looking for a support group can be a great place to get started, especially if you’re not sure how to bring the subject up with the people in your life already. Taking a step like this can make whatever you’re coping with feel more real – and sometimes that’s exactly what you need, as a reminder that your feelings are valid.

You also don’t need to talk to everyone in your life about everything that’s going on in your life. If opening up a big conversation about how you’re feeling seems out of reach, try just asking for help in a simple way. A friend may be willing to help you out if you ask them to carpool to get your toddler to dance class. Your sister may be perfectly happy to take the reins on planning the next family event.

Signs of depression and when to talk to a doctor about it

Most people experience majority of the symptoms of depression at some point in their lives, to one degree or another, and it can be hard to tell which moods and feelings are symptoms of disorders which require treatment. For this reason, many people who do have depression or other mood disorders are diagnosed many years after noticing symptoms, or are never diagnosed or treated at all.

Watch out for these symptoms and signs of depression

There are a wide range of symptoms of depression, and some of them are physical, which can make it easier for some people to figure out how and when to reach out and ask for help. Both physical and emotional symptoms may be signs of depression if they last for two weeks or longer. Physical symptoms of depression include:

• Changes in sleep, whether that’s sleeping more often than usual, or insomnia
• A loss of appetite, or increased craving for food, causing either over- or under-eating
• A loss of sex drive
• Tiredness or lack of energy
• Aches and pains or headaches with no obvious cause

The emotional effects of depression can vary widely, from a consistent level of negative feelings all the way to feeling suicidal or hopeless. Emotional symptoms of depression can include:

• Feelings of sadness, hopelessness or feeling on the edge of tears
• Anger, irritability, or frustration, especially anger or frustration that feels excessive to events
• A loss of interest or pleasure in favorite things or interests
• Slowed thoughts, speaking and movements
• Agitation, twitchiness or restlessness
• Feelings of guilt, inability to let go of past mistakes or blame
• Thoughts of death or suicide

Thoughts of suicide should be treated as a medical emergency and you should go to your local emergency room right away.

Depression can be caused and set off by different things at different times. Sometimes depression is triggered  more by life events and stressors. Other times, it’s more determined by brain chemistry, regardless of life and stressors. Often, it’s some combination of the two. In any case, when depression affects your life, reaching out to a healthcare provider  for treatment and support is one of the best ways to start to work towards recovery.

Talking to your provider

Depression is a serious condition, and not something that one snaps out of by force of will. The earlier treatment starts, the faster and more effectively one can begin to start feeling better.

Primary care providers tend to be the first line of defense against depression. Starting the conversation about your mental health with the healthcare provider you’re the most comfortable with is never a bad idea, but it’s also good to remember that most PCPs don’t specialize in mental health treatment, and mental health providers like psychiatrists can be fantastic resources as you start to figure out what your needs around treatment are.

We meditated with Faith Hunter, learned about the importance of sleep with Angela Holliday-Bell, and participated in a healing, positive affirmation exercise with Leasa Wright.

Here are the most important moments from the event, hosted by Denise Albert, in case you weren’t able to attend.

A short, guided meditation session on how to help reduce stress with Faith Hunter

Breath work gives us the ability to center ourselves. Faith led us in a breathing exercise that you can do at home, here’s how:

• Take your right hand, close your index and middle finger towards your palm
• Take your right thumb and use it to close your right nostril 
• Breath in through your left nostril
• Close off your left nostril with your ring finder 
• Release your right nostril 
• Exhale through your right nostril
• Inhale through your right nostril
• Close it off
• Exhale through your left nostril
• Inhale through your left nostril
• Repeat

Stress management and self-care with Dinah Eke, Amanda McKay, and Brooke Davis 

Dinah, Amanda, and Brooke discussed the importance of taking small moments in the middle of the day to be mindful. Check in with yourself: How are you feeling? Are you drinking enough water? Are you getting a little movement? Are you getting outside? Take a little time for yourself.

When it comes to practical ways to destress, there are two options: address the stress head-on or escape it through distraction.

Dinah offered some advice about the way list-making helps her de-stress. Just writing down the thoughts that are leading to stress can makes it feel more manageable. And when you just need to escape the stress, Amanda recommends distracting yourself away by getting outside, listening to a podcast, or just laying down for a moment. 

And remember, it’s OK to bring other people into the conversation. Ask for help from family and friends. Ask for flexibility from your manager.

Wellness check with Elaine Bishop

Signs that you are experiencing an amount of stress that could be damaging to your mental health:

• Overwhelming feelings of sadness 
• Difficulty enjoying things you used to enjoy
• Relationship changes: are you having more trouble reading other people’s social signals? Are you declining social invitations more than usual?
• Appetite changes: Are you experiencing significant increased or decreased appetite?
• Substance use: Are you turning to drink more often than before? Are you developing feelings of dependence?
• Thoughts of harming yourself 

If you are feeling any of these feelings, know that there is help. Try contacting the National Alliance on Mental Illness either by phone at: 1800-950-6264 or by email at: info@nami.org.

Tips from physician and sleep specialist, Dr. Holliday-Bell

The first step to getting better sleep is prioritizing better sleep. Better sleep helps reduce stress. Dr. Holliday-Bell outlined a few specific tips:

• Decide on a bedtime and wake time
• Stick to a consistent schedule (weekends count too!)
• Create a relaxing, 30-60 min bedtime routine
• Keep your bedroom dark, quiet, and cool
• Master a relaxation technique (like deep breathing)

Breath work and affirmation practice with Leasa Wright 

We closed out Stressless Fest with a series of affirmations from Leasa Wright. To try and reduce stress levels, practice this at home. Close your eyes and think of a happy memory or a happy place. Then repeat out loud to yourself:

• I live in my truth
• I boldly and freely express myself
• I follow my dreams
• I welcome goodness; I welcome love 

This may feel uncomfortable at first, but after a few rounds of these affirmations, the Stressless Fest attendees felt calmer, lighter, and more confident. We hope you will too!

Sponsored by Airwick, Enfamil, and Beyond Yoga 

Stress and fertility

Stress interferes with fertility because when you’re experiencing chronic stressors, your brain produces more hormones like cortisol and epinephrine, which can interfere with your ovulation. More importantly, stress can impact other factors such as weight problems, sleep deprivation, and lack of sex drive. All of these can significantly interfere with fertility and make conception more difficult, which is where yoga comes in play.

Yoga and other athletic pursuits are an important part of weight and stress management, which in turn, can lead to higher fertility rates and greater chance at conceiving. The stretching and breath techniques practiced during yoga can help relieve stress by releasing endorphins, your body’s “feel-good” hormones.

Physical benefits of yoga

• Slow your mind and release stress and tension: Practicing gentle yoga such as Hatha or Kripalu once a day, alongside other activities such as meditating, allows your body to get rid of all your daily stressors and increase wellness.
• Strengthens your pelvic floor: These muscles are essential for pregnancy and even your sex life. Squats are a good way to help tone these integral muscles.
• Aligns your hips, pelvis, and lower back: Positions such as bridge facilitate lower body alignment and stimulates your endocrine and immune systems.
• Brings you closer to your partner: Yoga can wring out your insides and release emotion, helping connect and build emotional and physical strength with your partner.

Read more

• 5 herbs to boost fertility
• Can fertility supplements help me conceive?

Sources

• Smith C, Hancock H, Blake-Mortimer J, Eckert K. “A randomised comparative trial of yoga and relaxation to reduce stress and anxiety.” Complementary Therapies in Medicine. 15(2):77-83. Web. June is 7, 2015.
• Gyorgy Csemiczky, Britt-Marie Landgren, Aila Collins. “The influence of stress and state anxiety on the outcome of IVF-treatment: Psychological and endocrinological assessment of Swedish women entering IVF-treatment.” Acta Obstetrica et Gynecologica Scandinavica. Volume 79, Issue 2, pages 113-118. Web. December 24, 2001.
• Louis GM, Lum KJ, Sundaram R, Chen Z, Kim S, Lynch CD, Schisterman EF, Pyper C. “Stress reduces conception probabilities across the fertile window: evidence in support of relaxation.” Fertility & Sterility. 95(7):2184-9. Web. June 11, 2015.

Should you try to conceive again after pregnancy loss?

To determine how ready you are to start trying again, ask yourself some questions about how you’re feeling and what you want. Some of these questions could be:

• How is my emotional health? Could I benefit from counseling?
• Have I talked to my healthcare provider about whether my body is physically ready for another pregnancy?
• Does my partner also want to keep trying?
• Right now, could I handle the emotions associated with trying to conceive (TTC)?
• If your next pregnancy will be considered high risk: Am I well enough right now to handle any stress that could accompany the next pregnancy?

It really is all about you

Once you are medically cleared, there’s no right or wrong time to be ready to TTC after a miscarriage. Every woman is different in how she handles the experience, so it’s up to you to determine if you’re emotionally and physically capable of TTC again. There’s nothing wrong with wanting to wait a little longer, but there’s also nothing wrong with being ready to try again earlier than you first expected.

Research suggests that pregnancy after miscarriage might be healthier if women wait less than a year to conceive again. According to Mayo Clinic, women who got pregnant again within six months of a miscarriage actually had fewer complications in their next pregnancy than did women who waited more than six months to conceive. You might not be ready to try again so soon, and that’s perfectly fine. But if you are ready, and your provider has given the go-ahead, know that it’s safe to do so.

What you’ll need

If you decide that you’re ready to try again, you’ll want to ensure that you’re physically and emotionally prepared for anything that comes your way while TTC. It’s a good idea to have all of the following in place.

• An exam from your healthcare provider: He or she will assess if you’re physically healthy and ready to try for another pregnancy.
• Support from a partner, friends, family, or a support group: You may find yourself needing people who can help you through this experience, whether they’re providing a listening ear or a ride to your provider’s office.
• Healthy lifestyle choices: Most miscarriages can’t be prevented, and a big part of healing involves understanding that the loss was no one’s fault. But taking precautions to reduce the risk of another miscarriage is always a good idea; this means not smoking, limiting caffeine and alcohol intake during pregnancy, maintaining a healthy weight and taking prenatal vitamins while TTC.

Staying positive and hopeful

Most miscarriages are followed by perfectly healthy pregnancies. This being said, many women are still nervous about trying to conceive again after a pregnancy loss. As you consider and possibly move forward to start trying again for a pregnancy, take some time each day to remind yourself of your own strength, and to focus on all the love and support that you have in your life right now.

Sources

• Felicia Nash. “Pregnancy after preterm birth or loss.” HandtoHold. Hand to Hold, 2012. Web.
• “Getting pregnant: When is the best time for a miscarriage?” MayoClinic. Mayo Foundation for Medical Education and Research, Mar 17 2016. Web.
• Chaunie Marie Brusie. “Tips for Conceiving After a Miscarriage.” Parents. Meredith Corporation, 2013. Web.

Factors that affect irregular menstruation after miscarriage

The first menstrual period after a pregnancy loss can be different from a woman’s normal period, and it can also be quite delayed. It’s also common for women to notice some spotting for four or more weeks after a miscarriage, so it’s important to recognize what is a menstrual period, and what is intermittent bleeding.

Two factors in particular influence a woman’s period after she has a miscarriage.

• Hormone levels: In the beginning of pregnancy, the placenta starts producing human chorionic gonadotropin (hCG), a hormone that helps the body support a fertilized egg. The purpose of hCG is to stimulate progesterone hormone secretion from the ovary. Progesterone helps maintain a pregnancy and prevents menstruation from occurring. After a miscarriage, hCG production declines because the placenta is no longer present, resulting in a decline in progesterone levels. Menstruation resumes once a woman’s hCG levels are back to zero.
• Length of gestation: If a woman experiences miscarriage early on in pregnancy, she’ll likely start menstruating again sooner than someone who miscarries later in pregnancy. The body needs a certain amount of time to heal depending on how far along the pregnancy was.

What is menstruation like after miscarriage?

Characteristics of menstruation can vary greatly from woman to woman after a miscarriage. The first period after a miscarriage is often heavier than what women normally experience. It also might cause noticeable cramping, and be slightly more clotted than usual. Some women, however, experience a first period after a miscarriage that is lighter than normal and cramp-free.

When can women start trying again?

In the past, healthcare providers have recommended waiting three or so months after a miscarriage before trying to conceive, but recent research supports the idea that it’s healthy to conceive in the cycle after a miscarriage as long as the woman is medically recovered and psychologically ready. Different healthcare providers will have different opinions on when it’s safe and healthy to try to conceive again, so you should ask your provider for their opinion.

Managing emotions during this time

Women cope with miscarriages in a variety of ways, and feeling confused after a miscarriage is very common. Some want to start trying again right away, while others feel extremely apprehensive about another pregnancy. There is no right or wrong way to feel. It is important for women to understand that they are not alone and seeking support from a partner, friends, or family during this time can be very helpful. Women who are more comfortable opening up to a professional may want to consider asking their heathcare providers for mental health counselor recommendations.

It may be difficult to express how you are feeling, but isolating oneself or blaming oneself can make the grieving process more difficult in the long run. Many partners of those who experience pregnancy loss also go through emotional difficulties, which can present in different ways. Having an honest conversation with your partner about how they’re feeling can be a helpful way to get everything out in the open, and allow you to better empathize with one another about the experience.

The bottom line: Things to know

It takes some time to physically recover after a miscarriage. What is considered a ‘normal’ recovery from miscarriage can range greatly – some women do not spot at all afterwards, while others may experience spotting for four or more weeks after. There are also a few different factors that affect when a woman will start menstruating again. Some women start menstruation again as early as four weeks after their miscarriage, while others take longer. Regardless, weekly checkups or a two- or six-week checkup after the miscarriage is usually recommended, depending on the individual situation, to help women and their providers ensure a healthy physical and emotional recovery.

Sources

• Bonnie Gibbs Vengrow. “Irregular Periods after Miscarriage: What You Need to Know.” Parents. Meredith Corporation, 2014. Web.
• Check Pregnancy Staff. “Period After a Miscarriage – 5 Things You Should Know About.” CheckPregnancy.com. Check Pregnancy, Aug 18 2015. Web.
• Fernanda Moore. “Healing After Miscarriage.” Parenting. Meredith Corporation, 2014. Web.

Things to consider about sex after a miscarriage

Individuals and couples who have experienced a miscarriage often report feelings of hesitancy towards resuming sexual activity, for both physical and emotional reasons. What is most important is that you take care of yourself, and keep the lines of communication open.

What factors influence when someone can start having sex again?

Sex after miscarriage is a very personal and individualized situation. That being said, there are some physical and mental factors that most people will want to take into consideration after experiencing any kind of pregnancy loss.

• Physical factors:

After a pregnancy loss, women are generally advised to maintain ‘pelvic rest’, including no tampon use or sexual activity, for two weeks after miscarriage. This is partially due to the fact that the cervix and uterus are more dilated in the weeks following a miscarriage, which makes infection more likely. A pelvic exam from a provider is the best way to know for sure if you’re medically ready to have sex again. Sexual activity can typically be resumed after this time. However, a healthcare provider may give different recommendations about when it’s safe to resume sexual activity based on their assessment and your experience.

• Emotional factors:

Many people don’t feel quite ready to start having sex again for some time after a miscarriage. This is very normal. Open, honest conversation between partners should be encouraged in order to remain connected and work through these feelings.

Your healthcare provider is a valuable resource to help you determine when it is safe to resume sexual activity and, if you’re ready, to try and conceive again if that is something you want. Your provider will base their recommendation on multiple factors including the type of loss, the gestational age at the time of loss, and the your personal experience.

When does the menstrual cycle return?

You may ovulate as soon as two weeks after a miscarriage, but it is also normal for ovulation to take longer to resume.  Healthcare providers usually recommend waiting at least one menstrual cycle before trying to conceive again, and that people not try to conceive until they feel emotionally healed. These recommendations may be different for those who have had more than one miscarriage. As always, it’s a good idea to ask your healthcare provider for their opinion about when it’s safe to start trying again. In the meantime add a safe method of protection, if that’s necessary for you, until you’re cleared.

Long-term grief

It’s normal to experience a shift in mood, or strain in a relationship after a miscarriage. While short- and medium-term grief and sadness are expected, if you’re experiencing grief or depression lasting for months and it’s impacting your  ability to perform daily activities, seek the help of a specialist. There are many options to get the help you need. This could be a therapist, a psychiatrist, a support group, or a combination of them; the most important thing is that you feel comfortable talking to your healthcare provider about how you’re feeling and any concerns you may have. Sexual activity after loss might be emotionally or physically difficult at first, but as long as both partners are respectful of one another and understand where each other are at in the healing process, things will get easier over time.

Sources

• “When can I resume sex after a miscarriage or pregnancy loss?” UTMBHealth. The University of Texas Medical Branch at Galveston, 2016. Web.
• “How soon can couples have sex again after a miscarriage?” ISSM. International Society for Sexual Medicine, 2016. Web.
• “Getting pregnant: when is the best time to get pregnant after a miscarriage?” MayoClinic. Mayo Foundation for Medical Education and Research, May 17 2016. Web.

What are some common causes of miscarriage?

Although pregnancy loss is common, there are a number of different factors that may lead to or contribute to pregnancy loss. Some of the more common reasons for miscarriage are described below.

Chromosomal abnormalities

Genetic factors cause a wide array of chromosomal abnormalities, which in turn can cause miscarriage. It’s hard to prevent these situations, but informing your healthcare provider of your full family history and performing specific blood work to test for these conditions can sometimes help women determine if genetic factors will be a risk factor.

Uterine abnormalities

Uterine abnormalities can prevent pregnancy from occurring, or increase the risk of miscarriage if conception does occur. A woman’s uterus can be shaped in such a way that makes conception difficult, divided by a misplaced muscle, or not fully formed. These problems are often congenital, or present from birth, but have gone unnoticed until a woman is trying to conceive. Fibroids, scarring, and a retroverted or tipped uterus are also conditions that can cause miscarriage.

Cervical insufficiency

This occurs when the cervix begins to dilate and thin too early in pregnancy. This can lead to miscarriage, especially after the first trimester. It can be hard to diagnose an insufficient cervix before symptoms start to occur, but once diagnosed, providers may be able to treat the problem early and will carefully monitor the woman throughout the rest of her pregnancy. However, if treatment is unsuccessful and the cervix continues to dilate, early induction and delivery might be unavoidable.

Untreated illnesses and bacterial infections

Minor infections such as yeast infections or the common cold should not impact the health of your fetus. Rather, women need to be aware of some of the more serious illnesses that could impact their pregnancy and ensure they are treated before pregnancy, or as soon as possible after learning they are pregnant. Some of these include syphilis, bacterial vaginosis, malaria, toxoplasmosis, influenza, a prolonged fever, epilepsy, or thyroid disease. Healthcare providers test women for some of these diseases during the initial obstetric appointment – this includes chlamydia, gonorrhea, HIV, and Hepatitis B, but if you know you are at an increased risk for any disease, you should inform your provider.

Polycystic Ovary Syndrome (PCOS)

Women with PCOS are nearly three times more likely to experience miscarriage than women who don’t have the condition. Treatment is especially important in these cases, because certain medications such as metformin might reduce this risk of miscarriage.

Lifestyle factors

Certain lifestyle factors, such as the use of alcohol, drugs, or tobacco, high levels of stress, obesity, and excessive amounts of caffeine can contribute to the likelihood of pregnancy loss.

Immunologic disorders

Immunologic disorders are disorders in which the body’s immune cells attack healthy cells within your body. A large number of these disorders exist and vary greatly in cause, and certain types can impact the health of your pregnancy. One example is antiphospholipid syndrome (APS), an autoimmune disorder that affects blood clotting and raises the risk of miscarriage. Lupus and type 1 diabetes are other examples of illnesses that can cause miscarriage. Blood tests can help diagnose an autoimmune disorder, and from there, treatment and intervention vary by the individual, and her healthcare provider.

Sources

• “Common Causes of Miscarriage.” RESOLVE. RESOLVE: The National Infertility Association, 2016. Web.
• “Uterine and ovarian abnormalities.” MarchofDimes. March of Dimes Foundation, Aug 2015. Web.
• Lucia Halmen. “Does Incompetent Cervix Cause Miscarriage During The First Trimester?” PregnancyTips. Conceive Media Network, Jul 22 2015. Web.
• “Repeated Miscarriages FAQ.” ACOG. American College of Obstetricians and Gynecologists, May 2016. Web.
• “Does PCOS affect pregnancy?” NIH. US Department of Health and Human Services, May 23 2013. Web.
• Sevi Giakoumelou, Nick Wheelhouse, Kate Cuschieri, Gary Entrican, Sarah E.M. Howie, and Andrew W. Horne. “The role of infection in miscarriage.” OxfordJournals. Human Reproduction Update from the European Society of Human Reproduction and Embryology, Sep 19 2015. Web.

How to manage anxiety when trying to conceive

It’s normal feel a little anxiety during this time, but too much can impede on your ability to be excited and hopeful about the possibility of pregnancy – which is why you started trying in the first place! Recognizing when it’s time to address and treat your anxiety can help you start feeling better and more in control of your TTC experience.

Common signs of TTC anxiety

While the term “TTC anxiety” isn’t an official medical condition, anxiety around TTC is a very real thing. According to the American Psychological Association, the emotional ups and downs of trying for a baby pose a challenge for many women and their families.

It isn’t always easy to know what anxiety symptoms require further treatment, so it helps to be at least a little familiar with the common signs of anxiety while TTC.

• Feeling overwhelmed when you see other people getting pregnant
• Blaming yourself or feeling low self-esteem
• Relationship problems
• Sexual dysfunction, loss of interest in sex
• Isolating yourself from friends or family
• Excessive worrying or ruminating thoughts
• Getting overly caught up in the details of TTC
• Neglecting your own health because your body isn’t ‘cooperating’
• Having anxiety or panic attacks

Things you can do

The frustration and worry that women feel when TTC are very real. This said, there are healthy ways to manage these troublesome feelings. Here are some things that you can do if you’re feeling like your anxiety is taking over your TTC experience.

• Make time to do more things that you like: It’s easy to focus on the serious stuff when you’re TTC. Doing things that you enjoy will boost your mood and help you unwind.
• Learn relaxation techniques: Deep breathing and meditation are just some of the ways you can help your body physically de-stress. These techniques can take only a few minutes, and are clinically proven to help reduce symptoms of anxiety.
• Focus on other projects: There are probably at least a handful of things that you could put your attention towards. Working on these things might help distract you from the stresses of TTC.
• Find (and repeat) a fertility mantra: It’s possible that mantras can help you manage difficult emotions. One study, published in the Journal of American Nursing, found that women who repeated a spiritual or meaningful phrase to themselves whenever they were stressed felt that it helped them manage unwanted thoughts and emotions. So if you have a phrase that is particularly comforting to you, try repeating it when you feel overwhelmed.
• Reach out to your support system: Support systems can’t be overstated in a journey to get pregnant. Talking to your partner, family, or trusted friends about your experiences can ease some of the burden off of your shoulders, and make you feel less like you’re going through these things alone.

Reaching out to a professional

Of course, for many women, treating anxiety is difficult or not possible to do on their own. It might be in your best interest to see a professional, who can help you start one-on-one or group talk therapy. Support groups can be especially helpful and there are usually at least a few local support groups for women who are TTC. Your provider can help refer you to someone whose specializes in this kind of anxiety.

Seeking therapy for anxiety is completely normal, especially if you’re struggling with infertility. And it can equip you with long-term skills to help manage anxiety.

Anxiety while trying to conceive: Final thoughts