When you and your partner started to plan for a family, you probably hoped it didn’t take long. However, life doesn’t always go as planned. The stress of coping with fertility problems can become overwhelming. Furthermore, when you try to increase your chances of becoming pregnant, you can become stressed. This can also cause depression. According to a study conducted at Ohio State University, stress can reduce your odds of becoming pregnant by 29 percent. Learning how to manage your infertility depression and stress can significantly improve your chances at conception. Our experts provided three effective ways to cope with infertility depression and stress. These methods don’t just provide relief, but can actually help improve your chance of becoming pregnant.
1. Start practicing yoga
Yoga involves a series of meditation and deep-breathing exercises. These naturally help you reduce and relieve stress. Doing one or two 90-minute yoga sessions per week can help reduce your stress levels by as much as 30 percent, according to a study published in the International Journal of Yoga.
If you never took part in yoga, don’t stress! Enroll in a beginner’s class and progress from there. You can also find many helpful beginner yoga classes online. When you finally do become pregnant, consider enrolling in a prenatal yoga class so you can stay fit throughout pregnancy.
2. Engage in cardio exercise
Cardio exercises such as running, swimming, cycling, and dancing help improve blood flow and circulation. This improves fertility health. Plus, cardio exercise helps the neurons in your brain learn how to react to stress in a more healthy way. Learning this results in a decreased risk for long-term stress. The study, published in the Journal of Neuroscience, suggests engaging in cardio exercise for 30 minutes, five days per week.
3. Dive into a major project
Tackling a major project, either personal or work-related, can battle stress by helping you feel more responsible and in control of your life. Some couples who face fertility problems tend to feel as if they’ve lost control of their lives due to their inability to become pregnant. However, assuming a leadership position at work or in your personal life can naturally help reduce your stress levels.
Ask your boss if you can lead a new high-level work project, or start working on a personal project you’ve been meaning to start such as writing a book, cleaning out the garage, or sorting old photos into a scrapbook. As long as you don’t feel stressed tackling a project, this should help take your mind off of things and create a positive distraction.
Women’s Care Florida offers evaluation and testing that can help pinpoint the cause of infertility and determine which treatment would be appropriate based on your health history. Contact WCF to schedule an appointment and to learn more about how we can help you take care of you.
Good mental health doesn’t necessarily mean being happy all the time. Women with good mental health can experience happiness and sadness, anger, and excitement, all in healthy ways. When you have good habits to improve mental health, it means your mind can perform all its functions appropriately.
You can do things such as:
- Learn new information
- Build strong relationships with other people
- Adapt quickly to change
- Experience a range of emotions in a healthy way
- Work and contribute productively
A variety of factors can affect your mental function and health. These factors can be as simple as being sleep-deprived or hungry or as complex as eating disorders and major depression. Depending on your state of mental health, you can increase your wellbeing with healthy habits. If you’re concerned about the current state of your mental health, then seek the support of experienced healthcare professionals.
How to Achieve Better Mental Health
Good habits to improve mental health will look different for every woman. For instance, some women relax by taking a quiet bath while others release stress through physical activity.
To help maintain good mental health, you can:
- Exercise regularly.
- Practice mindfulness (living in the moment).
- Get eight hours of sleep each night.
- Express gratitude for things and people in your life.
- Say positive things about yourself and others.
- Make new friends and connections.
- Participate in activities you enjoy.
However, if you face a condition such as depression or an anxiety disorder, these healthy habits alone may not be enough to improve your mental health.
Women’s Mental Health Issues
Women often face different mental health challenges than men. Women have higher rates of anxiety and depression, which can be related to physical health factors. Changes in hormones can lead to postpartum depression, depression during menopause or premenstrual dysphoric disorder (PMDD).
How women experience mental health conditions can also be different. While some men may act out in anger due to depression, women are more likely to experience fatigue, sadness, and lack of motivation.
Each year, around 29 million American women experience mental health conditions. It’s important to remember that you are not alone. You can find support through friends, family, your community, and your healthcare provider.
Treatment for Women’s Mental Health Conditions
If you think you or someone you love is facing mental health challenges, you should seek help and support. Your healthcare providers can connect you with the resources that can help you learn new habits to improve mental health. You can also talk to a number of trusted health providers, including:
- Your primary care physician
- Your OB/GYN
- A psychiatrist
- A licensed counselor
If you have thoughts about harming yourself, please call the National Suicide Prevention Hotline at 1-800-273-8255 any time of day or night. These trained professionals provide the support you need for no cost.
Looking for women’s mental health support? Schedule an appointment and speak to an expert about mental health at Women’s Care Florida.
Anxiety can manifest itself in many ways. Moreover, it consists of feelings of nervousness, a fast heart rate or breathing, stomach problems, trembling, sweating, or trouble sleeping. Do you suffer from anxiety, panic attacks, depressed feelings, or mood swings? According to a recent article from Women’s Health Network, there steps you can take to manage anxiety and control symptoms. The first step to reducing anxiety is understanding you can take control of it. The article goes into detail about how you can feel more peaceful and at ease every day.
Women experience anxiety in many different ways. They may also experience it all the time or have bouts of it. However, the hormone that controls it is always cortisol. When women feel stressed, it means their cortisol surpassed a level of normalcy. This causes an uncomfortable, panicked feeling. It can disrupt women’s sleep cycles further increasing cortisol levels. In addition, consuming caffeine, sugary foods, and skipping meals can disrupt it as well. Furthermore, women tend to experience anxiety more often than men.
Anxiety begins as stress and tension that develops into a cycle. You can’t permanently avoid stress. However, you can create ways to help you deal with situations that shouldn’t always be stressful and thus gives you anxiety.
Before you look into tips on how to deal with anxiety, try tracking it first. Start by identifying when, where, and how you experience it. Some women state they experience it the worst in the morning while others say they experience it at night. Likewise, some say they feel it throughout the day but only on weekdays. Once you identify and learn more about its possible causes, you can better develop anxiety management techniques.
Normalize cortisol levels
Cortisol is a chemical your body produces when it’s under stress. Cortisol levels can rise during particularly stressful periods, because of sleep issues, by consuming too much sugary food, caffeine, or alcohol, or even by skipping meals. Keeping to well-timed eating scheduled is the best way to normalize Cortisol levels.
Believe in calmness
Setting a goal to be less anxious can actually help you feel calmer. Take time out of each day to do something that makes you feel happy, calm, and at ease. If you stick to this long term it can help you feel less anxious, even during stressful times.
Release anxiety through exercise
Physical exercise releases endorphins which naturally fight anxiety and tension. Even a brisk walk or going outside can help relieve stress.
If you’re struggling with controlling anxiety, make an appointment today with your board-certified physician at Women’s Care Florida.