Self Care For IVF – Everything you need to know.

We all know that awful statement… “Just relax”. Whenever I hear that line I know for a fact the person saying it has no idea what this journey is really like. If I were starting my treatment from the very beginning again I would certainly tell myself to make a self care plan. One that will help me maintain balance and enable me to check in with myself both mentally and physically. The truth is this process can be very stressful.  Without the skills to recognise when things begin to become too much or the tools to manage the stress, how can you have a fighting chance against it all? Plus, we really need that chance!

I’ve written this to share some of the reasons why self-care should be at the top of your to-do list when preparing for your IVF Treatment along with some simple tips to enable you to give it a go.

1. To Manage the Stress and Anxiety

The IVF process comes with a lot of uncertainty, which can easily build up your anxiety and stress until it literally bubbles over. Usually it happens somewhere around the fertilisation stage and and during the dreaded two week wait. Did you know up to 60% of women undergoing IVF experience significant stress or anxiety? It’s safe to say you’re not the only one experiencing that emotional rollercoaster. Sadly it’s pretty common. Having a solid self-care plan can help keep those stressful moments in check by incorporating some much needed calming activities.

Consider trying these ideas to manage the stressful times:

• Meditation – Just 10 minutes of mindfulness can clear your head and help you feel more in control. . 
• Deep breathing exercises – Simple, but effective. A few deep breaths can ease stress in seconds.
• Yoga or Pilates – A gentle way to move your body and release tension. Plus, it’s great for your mental and physical health!

2. To Protect Your Mental Health

IVF is not just hard on your body, it can be emotionally draining too. This is something many couples struggle with both during and after treatment. Prioritising your mental health is key to maintaining a positive mindset.

Here are some suggestions to help: 

• Journaling – Writing down your thoughts can be incredibly therapeutic. Keeping a journal during treatment can be a safe space to release emotions, note down your feelings and keep a record of your experiences.
• Talking to a therapist – Having professional support during your treatment can help you process some of the complex expectations and emotions that come with IVF. If you already have a therapist who you can see great, if you are new to therapy, some clinics offer counselling sessions as part of your cycle. Alternatively search in advance for a fertility coach/counsellor or ask someone you trust for recommendations. 
• Hobbies – Whether it’s painting, reading, or baking, doing something you love can help take your mind off the process. Having moments to reconnect with yourself can be extremely helpful. 

3. To Boost Your Physical Health during Treatment 

Remember, during the IVF process your body goes through a lot, and it’s important to treat it kindly. While Ovarian Stimulation often puts physical strain on your body, self-care can help you stay strong and healthy throughout the process. You don’t need to become a fitness guru or anything, you just need to make sure you focus on basic health habits.

Simple ways to take care of your body can include:

• Eating nutritious, balanced meals – Nourishing your body with healthy, balanced foods helps to keep your energy levels up and supports your overall well-being. Finding some healthy recipes that you love and can indulge in during treatment can bring a few moments of bliss to your daily routine. Don’t be afraid to book a meal at a favourite restaurant. As long as they cook fresh foods you can have a lunch date or a night off and enjoy a nice meal of your choice.
• Getting enough sleep – Sleep is your body’s way of recovering and staying resilient—make it a priority. Try to settle down each evening with some calming music or a meditation rather than using your phone in bed. Getting 8 hours of sleep during treatment can set you up for a more positive day ahead. 
• Gentle movement – A walk in the park or some light stretching can help you stay active without pushing your body too hard. There are lots of benefits to walking such as having good circulation and clearing your mind. You can read more about that here (Insert link to benefits of walking post). 

4. To Strengthen Your Relationships

IVF can sometimes feel isolating, but you don’t have to go through it alone. Your relationships, whether with your partner, family, or friends are important and a vital part of your support system. A self-care plan can help you maintain those connections, even when the going gets tough.

Here are some tips:

• Create fertility-free zones – Dedicate time with your partner or a close loved one to talk about anything but IVF. It’s important to reconnect and enjoy each other’s company outside of the treatment bubble. Watching a movie together or a new series on the tv can bring some laughter and relaxation to your day. 
• Lean on your loved ones – Don’t be afraid to share your feelings with close friends or family members. They’re there to help you. It’s hard to know if you should tell your close friends and family about your treatment. That’s a personal decision but my advice would be to think about who you trust most and share it with them. Those who are close to you may quickly notice that something is going on even if you try to hide it, and they will want to support you. Let them in.
• Join a support group – Talking to others who are also going through IVF can provide a sense of community and reassurance that you’re not alone in this journey. It’s nice to have others to share common experiences with. Find a support group you like and engage with others. likelihood is they are going through the same thing or have been through it before. We’d love for you to join the IVF Self Care community! 

5.  To Help You Build Resilience and Coping Strategies

The unpredictability of IVF can feel exhausting. While you can’t control the outcome, you can control how you cope. Self-care is all about self nurture and resilience. I encourage you to build small habits that will help you bounce back and keep moving forward, no matter what, both in life & IVF treatment specifically. 

Here are some ideas to help boost your resilience:

• Daily affirmations – Remind yourself of your strength and determination. You’ve got this! Follow our instagram @IVF.selfcare for daily prompts on our stories and affirmation posts. 
• Create a routine – Sticking to a daily routine gives you something familiar to hold onto, even when things feel uncertain. Creating a routine can be done in a few simple steps and having some consistency in your day can be comforting.
• Find joy in small moments – Whether it’s a cup of tea in the morning, a hug from your partner, a quick chat with your best friend, putting on your favourite perfume or watching your favourite show at night, take the time to enjoy the little things that bring you comfort.

6. To remind you to advocate for yourself

When it comes to your IVF treatment, it’s crucial to remember that you are your own best advocate. While doctors and specialists bring their expertise, it’s important that you feel empowered to have a voice in your treatment. Don’t hesitate to ask questions, express concerns, or request alternative options if something doesn’t feel right. Whether it’s the medication prescribed, the number of cycles suggested, or even the way the process is explained, it’s perfectly okay to ask for more information or to do your own research.

Here are a few ways you can advocate for yourself:

• Ask questions – Never be afraid to ask why a particular treatment or medication is being recommended. Ask about the pros and cons of your protocol, common side effects of the medication as well as anything else that comes to mind. Knowledge is power!
• Do your own research – You can request a copy of your treatment plan if it isn’t automatically sent to you. Read up on your protocol and understand the options available. Being informed helps you feel more confident.
• Express your concerns –  If something doesn’t sit well with you, speak up. Whether it’s a medication side effect or anxiety about a procedure, your concerns are valid. If you find it hard to think on the spot, put a few notes in your phone or planner of questions you may want to ask and areas you need clarity on so you can refer to your notes if needed. 
• Request alternatives –  Not every plan is a one-size-fits-all. If you’re not comfortable, ask about other options. You deserve to feel at ease with your treatment.
• Trust your instincts – If something feels off, listen to your gut. It’s your body and your journey—no one knows you better than you. If there’s a problem, send an email to your nursing team or your consultant and let them know your concerns. There will always be moments of uncertainty on this journey and that’s normal. You will know if something really isn’t right, if that gut feeling occurs, listen. There’s literally no harm in asking and it can make all the difference. 

Remember that feeling confident and comfortable with every aspect of your IVF journey leads to a better experience. The doctors and nurses at your clinic are there to guide you. Don’t feel pressured to accept everything as gospel—take charge, ask questions, and make sure you’re happy with your treatment plan.

Take Breaks Without Guilt

Rest is just as important as action when managing infertility. Please don’t feel like you have to be “productive” during every moment of your IVF journey. Taking breaks is important. Whether it’s a day off just to relax at home, a change of scenery, or simply turning off your phone for a few hours you must make time to recharge. 

So what does all of this mean?

Creating a self-care plan during IVF is much like building yourself a personal toolkit. It will help you manage the physical, emotional, and mental challenges of the process. By focusing on some small acts of self-care, you’re not only looking after your well-being, but also giving yourself the best possible foundation to navigate your IVF journey with resilience and strength.

Here’s a little challenge for you – 

Do you feel like you’re ready to take your self-care to the next level? 

• Start by adding just one small, manageable self-care activity to your routine this week. You’ll be amazed at the difference it can make! 
• Join our community by signing up to our newsletter, you’ll get more practical advice on how to navigate your IVF journey and you’ll get to meet many others who are doing the same.
• Follow us on Instagram, there you can find daily encouragement and positive content.

Let me know if you need more guidance! Just reach out, you can leave a comment below, message us using our get in touch page or simply email us at [email protected].

Written for you by Jade (Founder)