Research indicates that over a third of U.S adults have used infertility treatments or know someone who has. It is no surprise that infertility in women or men can be a frustrating, devastating, and complicated rollercoaster of feelings. Moreover, infertility treatments can be both physically and emotionally exhaustive.
Due to the compounded stress, many people struggle with depression or anxiety when navigating infertility. Therefore, it is paramount to practice self-care throughout the process. In addition to self-care, infertility depression treatment can help both individuals and couples receive the support and resources they need during this trying time. Let’s review some of the best self-care strategies.
1. Prioritize Happiness When You Can
Infertility treatments are costly, time-consuming, and cannot offer permanent guarantees. This combination can make it incredibly challenging to stay positive. That said, making room for joy is one of the best infertility depression treatment methods you can practice.
Focus on how you can integrate small moments of happiness throughout the day. Maybe it’s getting a manicure. Perhaps it’s going to your favorite coffee shop and enjoying a latte with your favorite book. Remember that it’s never selfish to enjoy small moments of wonder; in fact, it’s one of the best medicines you can give yourself.
2. Practice Body Kindness
Many women experience anger or a sense of betrayal towards their bodies when undergoing infertility treatments. They may berate, shame, or judge themselves for their struggles. If you are speaking harshly and negatively towards your body, it may only perpetuate a vicious cycle of anxiety and depression.
Instead, consider how you can integrate a more positive infertility depression treatment by flipping the self-loathing script. Some positive, body-focused affirmations for fertility include:
- I am allowing my body to do its job.
- My body and life are a blessing.
- My body is healing.
- My womb is a healthy and nourishing place.
- My body is working wonders for me.
Affirmations are only beneficial if you can believe them. If they seem too cliched, trite, or superfluous, they may backfire. Yoga, acupuncture, stretching, and massages are other excellent ways to engage in infertility depression treatment and practice body kindness.
3. Focus on Gratitude
If you’re undergoing infertility depression treatment, it may seem counterintuitive to practice gratitude. After all, the telltale infertility depression symptoms of hopelessness, shame and guilt, irritability, and lack of concentration, may make it seem impossible to focus on anything remotely positive.
Most infertility depression treatment experts will agree: practicing gratitude can be a powerful weapon for staying optimistic, hopeful, and healthy during this process.
Try to focus on how you can infuse gratitude in small doses. Consider starting a gratitude journal and jot down 3-5 experiences that you appreciated that day. Although the practice may only take a few minutes, it can dramatically impact how you perceive yourself, others, and the world around you.
4. Pursue a Hobby or Achieve a Goal
When coping with infertility, the goal of conceiving a baby becomes the main point of focus throughout the day. Often, it is all the person (or couple) can think about, and it becomes a 24/7 preoccupation.
Part of infertility depression treatment entails shifting some of the pressure away from pregnancy. That means pursuing other hobbies, interests, and passions. Why not sign up for a new class that’s always interested you? What about finally committing to learning a new language or trying a new sport?
In pursuing other goals, the intention is not to “forget” about the infertility struggles. Rather, the intention is to remain balanced and well-rounded during this difficult process.
5. Seek Professional Infertility Depression Treatment
Self-help can be a fantastic way of managing infertility depression. However, this journey can also be heartbreaking, stressful, and downright terrifying. Seeking infertility depression treatment can help you feel better supported during this time. A therapist can provide nonjudgmental and unconditional positive regard for both you and your partner.
Additionally, infertility depression therapy can also help you process your emotions, brainstorm healthier ways to cope with distress, and discuss referrals for additional resources (i.e., support groups).
Are you seeking support for infertility depression treatment? Contact Lumos Counseling PC for support today.