Mindfulness and fertility – does it make a real difference?

Keeping a positive outlook whilst undergoing fertility treatment can be a challenge. The rollercoaster of emotions often leaves us knocked for six, and finding a good headspace becomes a crucial part of the process.

You’ve probably heard of mindfulness before. But what exactly is the mindfulness fertility connection, and how can it help when you’re trying to conceive?

We sat down with fertility nurse consultant – and seasoned IVF mama – Andreia Trigo, to learn more.

What is mindfulness?

Mindfulness is a mental state achieved by focusing our awareness of the present moment, while calmly acknowledging and accepting our feelings, thoughts, and bodily sensations, without judgement.

In today’s world, when we’re so used to being busy, multitasking and worrying about the past and future, mindfulness is all about creating a pause.

In his book The Power of Now, Eckhart Tolle says, “The quality of your consciousness at this moment is what shapes the future.”

It’s our ability to be fully present that allows us to make decisions and take actions that determine our future.

How can mindfulness impact the day-to-day?

Mindfulness has been researched over many years, and studies increasingly demonstrate the behaviour changes that can happen when we practice over the long term, including:

• reduced stress
• enhanced performance
• gaining insight and awareness
• self-compassion
• experiencing negative inner states in new ways

The mindfulness fertility connection

When it comes to fertility, mindfulness – as well as a strong mindset – can be an important tool.

Fear of the unknown, fear of unmet reproductive goals, fear of not being loved, fear of not being enough – all of these can be distressing, and lead to avoidance-based coping strategies. Mindfulness helps us reconnect our body and mind, and perceive the experience in a different way.

Mindfulness and fertility, during treatment

Incorporating mindfulness into fertility treatment is really quite simple.

It’s a tool which doesn’t require us to change who we are, or to develop any new skills. Really, it’s about recognising our innate qualities, and using these to strengthen and support our practice.

For example, you might be a great listener. A quality like this can really enhance mindfulness, allowing you to listen to your mind-body connection, and tap into what you need in the moment.

Here are my top tips for incorporating mindfulness into your fertility treatment, and whole-body health, all of which you can pull out at any point in the process.

1. Introduce short pauses into everyday life: start allowing yourself to stop and appreciate what’s happening right now, without judgement.
2. Set affirmations: choose one or two affirmations, and repeat these to yourself every day. I have a reminder on my phone that says “I’m committed to being in a state of peace, love, joy and gratitude” – and I get it pinged to me every day at 5pm. It’s one of my mindful moments.
3. Incorprate mindful activities: think about the activities you do every day, as part of your routine, and take yourself off autopilot mode, while completing them. For example, brushing your teeth. Be aware of the sensations, while you’re brushing, what you can see right in front of you and how your senses change.
4. Run a body scan: a quick online search will bring up lots of guided options, or you may have an app or subscription which lets you to pick and choose from a curated range. I love this one, to get started

5. Keep a gratitude diary: these can be a really helpful tool, keeping us actively mindful of all the special moments we’re grateful for today, across the day, and nourishing to read back through

Meet the practitioner

Andreia Trigo RN BSc MSc is a multi-awarded nurse consultant, author and TEDx speaker. Combining her medical experience and her own infertility journey, she develops unique strategies to help people undergoing similar challenges achieve their reproductive goals.Her mission is to improve accessibility to fertility care and support at minimal cost to families and patients. She is the founder of the Enhanced Fertility Programme, the evidence-based programme proven to improve access for patients, currently in use by clinics worldwide.

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