Trying to conceive can be a joyful, hopeful time but it can also be emotionally overwhelming. The anticipation, tracking, uncertainty, and sometimes disappointment can take a toll on your mental wellbeing. Many people wonder: Can stress affect my ability to get pregnant?
While the science around stress and fertility is still evolving, there is growing evidence that chronic stress may impact your reproductive health. The good news? There are plenty of ways to reduce stress and support both your emotional wellbeing and your fertility journey.
Can Stress Affect Fertility?
Short answer: yes, it can, but it’s not always straightforward.
Stress doesn’t cause infertility, but chronic high stress levels may:
- Disrupt the hormonal balance needed for regular ovulation
- Reduce libido, making sex less frequent
- Interfere with the body’s ability to implant a fertilised egg
- Influence sperm quality and motility
A 2014 study found that women with higher levels of stress-related enzymes (like alpha-amylase) in their saliva took significantly longer to conceive than those with lower level (source: Chrousos, 2009; Human Reproduction).
And it’s not just the person trying to get pregnant, stress can also reduce sperm quality in partners or donors.
The Mind-Body Connection in Fertility
Stress activates your body’s fight-or-flight response, triggering the release of cortisol and adrenaline. These stress hormones can interfere with gonadotropin-releasing hormone (GnRH), a key player in regulating ovulation, menstrual cycles, and sperm production.
Prolonged stress may also lead to:
- Irregular or missed periods
- Lowered immunity
- Sleep disturbances
- Increased inflammation
- Emotional exhaustion or burnout
Understanding this mind-body connection empowers you to make space for emotional care (not just physical health) during your trying to conceive (TTC) journey.
Signs You Might Be Stressed While TTC
Everyone responds to stress differently, but common signs include:
- Feeling emotionally drained or teary
- Trouble sleeping or concentrating
- Obsessive cycle tracking or test-taking
- Feeling withdrawn or irritable
- Physical symptoms like headaches or digestive upset
- Feeling disconnected from your partner or support network
If this sounds familiar, you’re not alone. TTC is a deeply personal process, and it’s okay to struggle.
How to Reduce Stress When Trying to Conceive
The goal isn’t to eliminate all stress (which isn’t realistic), but rather to find practical ways to manage it and care for your emotional wellbeing.
1. Practice Mindfulness or Meditation
Even a few minutes a day of deep breathing, grounding exercises, or guided meditation can help calm the nervous system.
Try free apps like Headspace or Calm.
2. Move Your Body Gently
Exercise is a proven stress reliever. Gentle, enjoyable movement like:
- Walking
- Swimming
- Yoga or Pilates
- Dancing
… can reduce cortisol and increase feel-good endorphins.
3. Set Boundaries With Social Media
Endless TTC stories and pregnancy announcements can trigger comparison and anxiety. Give yourself permission to unfollow or mute accounts that don’t support your mental health.
4. Talk About How You’re Feeling
Bottling up emotions only adds pressure. Whether it’s with your partner, a friend, therapist, or support group, sharing your experience can be a huge release.
- Try Fertility Network UK for peer support and helplines
- Visit Tommy’s Mental Health Hub for TTC-specific guidance
5. Limit Overtracking
It’s easy to become obsessed with apps, charts, and test lines. But this can add pressure and lead to burnout. If it starts to feel overwhelming, it’s okay to take a step back for a cycle or two.
Supporting a Partner Through Stress
If you're not the one trying to conceive, but supporting someone who is:
- Listen without trying to “fix”
- Encourage self-care and rest
- Be present and patient
- Join them in stress-relief activities
- Acknowledge the emotional weight of TTC
Supporting each other emotionally is just as important as physical preparation.
When to Seek Professional Help
If stress is starting to affect your relationships, self-esteem, work, or daily life, speak to your GP or a fertility counsellor. You don’t need to be in crisis to benefit from support.
You can also explore:
- Cognitive behavioural therapy (CBT)
- Talking therapies
- Mindfulness-based stress reduction (MBSR)
- Fertility coaching or counselling
- Alternative therapies like acupuncture and reflexology, ideally with a practitioner specialising in fertility
These services are available through the NHS, private therapists, or fertility clinics.
Midwife’s Top Tips
- You don’t need to “relax to get pregnant” but caring for your mind is vital
- Create daily rituals that support calm like walks, baths, or journaling
- Try a tech-free hour before bed to wind down
- Talk to a fertility therapist or support group if you're feeling overwhelmed
- Remember: you’re doing enough, even on the days you feel unsure
Trying to conceive is more than a physical process, it’s a deeply emotional experience. Stress doesn’t mean you’re failing. It means you’re human.
By prioritising your emotional wellbeing, you’re supporting your body, your relationships, and your long-term fertility health.
