IVF Treatment tends to bring a mix of hope, anxiety, frustration, excitement, and exhaustion all entangled together in a way that’s difficult to put into words. Some days, you may feel in control, other days, it may feel like the weight of the process is just consuming you. This is where journaling can become a powerful tool. Writing through your IVF experience isn’t just about recording events. It’s about processing your emotions, finding clarity, reframing negative thoughts, and creating a safe space to express yourself without judgment.

If you’ve never journaled before or have struggled to stay consistent, you’re not the only one. But when having IVF treatment, journaling can become a crucial part of your self-care routine. Effectively helping you to manage the ups and downs with more ease. Let’s explore how journaling can help you throughout your IVF journey and how to make it a simple, comforting practice rather than another ‘task’ on your to-do list.

Why Journaling During IVF Matters…

1. It Helps You to Process Your Emotions in Real Time

IVF comes with a storm of emotions, it honestly is just part of the process; happiness, nervousness, disappointment, hope, fear, and joy, sometimes all in one day. When you’re in the thick of it, it’s easy to feel overwhelmed. Journaling allows you to offload your emotions onto paper, giving you the space to process them properly rather than letting them build up.

Personally, I found that writing down my thoughts and feelings in the moment helps me later distinguish between what is hormone-induced stress and what is a genuine concern. This reflection has been invaluable. It’s allowed me to see patterns in my reactions and symptoms, helping me navigate future cycles with greater awareness and control.

2. It Empowers You to Advocate for Yourself

In a process filled with medical jargon, statistics, and treatment protocols, it’s easy to feel like a passive participant in your own care. But journaling before and after appointments can empower you to advocate for yourself confidently.

A great way to use journaling is to list out questions before appointments so that you don’t forget anything when speaking to your doctor. In early IVF cycles, it’s common to let the doctor lead the conversation, but journaling beforehand helps ensure you leave each appointment with the clarity and answers you need.

A friend I know well who has been through IVF shared with me how journaling before appointments made a huge difference:

“During my first cycle, I often left my doctor’s office feeling like I missed asking something important. In my second cycle, I started journaling my questions before appointments, and I felt so much more in control. I was able to go in with clarity, ask what I needed, and walk away with confidence rather than uncertainty.”

3. It Helps to Reframe Negative Thoughts and Overwhelm

We all know what the dreaded two-week wait (tww) is – those intense days that literally crawl by as you overanalyse every symptom, search Google for answers, and get stuck in a cycle of “what-ifs.” Journaling can be a powerful way to break this cycle.

Personally, I like to keep my previous cycle journal notebooks. I remember having breakthrough moment once when I looked back at my journal from a previous IVF cycle and realised that I had experienced the exact same fears and anxieties before, right down to the same moment in the two week wait! I was stunned that my mind was clearly working in the exact same way as it had previously. This awareness helped me see that my emotions were more about the anxiety of waiting than about any real symptoms or problems I had. I then decided to take charge of my mindset by researching facts about what was happening scientifically inside my body rather than getting lost in my own myths and speculation.

Writing through your worries can help you to separate fear from reality. It allows you to see patterns in your emotions over different cycles, recognise when anxiety is taking over and gently guide yourself back to logic rather than fear.

If you find yourself spiralling at any point during treatment, try this journaling exercise:

• Write down the negative thought weighing on your mind.
• Next to it, write a fact-based perspective that challenges it.
• End with an affirmation or kind message to yourself.

For example:

• ‘I’m worried that I don’t feel any symptoms – maybe the embryo transfer didn’t work.’
• ‘In my last cycle, I didn’t feel symptoms at this stage either, and I’ve learned from research that symptoms don’t necessarily indicate success or failure.’
• ‘My body is doing its best, and I will be kind to myself during this wait.’

4. Creates a Routine That Provides Comfort

One of the biggest struggles with journaling is finding the motivation—especially on tough days when you feel drained. The trick is to make it a habit rather than an obligation.

One approach is to set a small, non-intimidating goal:

• Write just one sentence per day.
• Set a timer for 5 minutes and write freely – no pressure, no rules.
• Keep a ‘minimum effort’ mindset – even if all you do is jot down a few words, it’s enough.

Many IVF patients have found that once they start writing it gets easier.

Once I started writing, I found it was hard to stop! That’s the thing about journaling—you start with one thought, and then more come to mind, almost like you’re talking to yourself and cheering yourself on.”

5. Encourages Gratitude and Positivity

Even in the hardest moments of IVF, there are small victories. Maybe it’s a supportive message from a friend, a moment of laughter, or even just a day where you feel a little stronger.

Incorporating gratitude into your journaling practice can shift your mindset toward a more positive, hopeful outlook.

Try ending each journal entry with:

• One thing you’re grateful for today.
• One thing you’re proud of yourself for.
• One small joy you experienced today.

These little moments add up, helping you stay connected to the good even when IVF feels overwhelming.

How to Start Your IVF Journaling Journey

If you’re new to journaling, start small and make it enjoyable.

• Choose a notebook you love. Whether it’s a soft leather journal, a colourful spiral notebook, or one with your name on it—having a journal you’re excited to use makes a difference.

• Find a comfortable time to write. Morning reflections, post-appointment thoughts, or winding down before bed—pick what feels best.

• Use prompts when you feel stuck. Some days, free writing may be hard. Having structured prompts (like “What am I feeling today?” or “What do I need most right now?”) can help.
  
• Give yourself permission to write imperfectly. Journaling isn’t about perfect sentences—it’s about honesty, self-care, and healing.

A Gift to Yourself –

Journaling through IVF isn’t just about documenting your journey, it’s about supporting yourself through it. It’s a space to release emotions, gain clarity, advocate for yourself, and find peace in the chaos.

If you’ve never journaled before, give it a try. It might just become one of the most powerful tools in your IVF self-care toolkit.

Have you used journaling during IVF? What has helped you the most? Please share in the comments – we’d love to hear from you!

Written for you by Jade (Founder)