The Importance of Mental Wellness When Preparing For Pregnancy

Mental health and its link to fertility

Mental wellness encompasses a range of psychological strengths and capabilities, including:  

• A healthy self-image and the ability to practice self-compassion¹  

• Resilience and the capacity to learn and grow after experiencing setbacks²

• Regular expression of positive emotions such as gratitude and healthy self-pride³

• The ability to acknowledge, accept and mindfully explore one’s emotions⁴

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The relationship between mental wellness and fertility is multi-layered and complex, but it is clear there is an association between the two. For example:  

• High levels of psychological stress have been shown to deteriorate reproductive health in women. High stress on its own is sufficient to play a role in anovulation, menstrual dysfunction, and early pregnancy failure, and when accompanied by disturbed eating and exercise patterns, can exacerbate these health issues further⁵.

• Stress is implicated in decreased sperm count and sperm quality for men. Psychological stress in men can also play a significant role in impotence and ejaculation disorders⁶.  

• Poor self-image, high stress and the absence of positive emotions all decrease the likelihood of practising positive lifestyle habits⁷ which are known to boost fertility – for example, whilst moderate regular exercise is associated with higher fertility, stress and depression are associated with lower levels of physical activity. At the other extreme, disorders of poor self-image are associated with over-exercising and calorie restriction, which can result in amenorrhea in certain women⁵.  

• Assisted reproductive procedures such as IVF place enormous strain on couples – emotionally, financially and socially. There is much that is out of one’s control and couples must navigate the stigma of infertility, alongside the physical toll of these procedures. Psychological strengths such as the ability to express gratitude despite setbacks, have been shown to assist people’s recovery from stressful life experiences (such as IVF) better than those who do not demonstrate these strengths⁸.  

Given the considerable evidence to support the influence of mindset and emotional health on fertility, let us consider some ways to support our mental health whilst trying to conceive.  

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Strategies to improve mental wellness

• Mind and body are interconnected – this concept is now well-established in the scientific literature, and the relationship goes both ways – taking care of your body boosts your brain health, and taking care of yourself emotionally has positive effects on your nervous system and hormonal health⁹. Consider starting or making improvements to your self-care routine, such as implementing regular moderate exercise, drinking plenty of fluids, increasing intake of fresh fruits and vegetables, or eating more meals prepared from scratch. At the same time, avoid a militant approach towards health routines or eating “clean” – this creates stress, which works against your fertility.

• To be strong, start by being vulnerable – many of us carry the misconception that to deal with adversity, we must ignore our emotions and press forward. Research has now debunked this idea; to be truly resilient, we must acknowledge, accept and make space for difficult and painful emotions when they arise (unpleasant as this might be). In doing this, we allow the emotions to be processed, and for new learnings to emerge¹⁰.  

• Turn to your social network – it is no surprise that the quality of our social connections has a profound impact on mental health. Supportive friends and family members buffer against daily stresses, help us process painful emotions, and protect us from isolation and burnout. Consider your social life an investment in your health rather than an indulgence and prioritise connecting with your loved ones - all the better if it is face-to-face¹¹.  

• Be your own “therapist” – while nothing is a substitute for therapy with a qualified mental health professional, those who make the most progress in counselling implement what they learn between sessions and maintain some kind of mental wellness practice¹². This looks different for everyone – it may include keeping a journal, expressing yourself creatively through art or dance, doing regular meditation, connecting with your religious or spiritual faith, or regularly immersing oneself in nature. Consider what practices or rituals resonate with you and make them a regular part of your routine.  

There will be times when the above self-help approaches are not sufficient and reaching out for professional support is necessary. A great starting place if you feel stuck or hopeless is to connect with your GP. Your doctor will discuss various options which may include medication.  

If needed, your family doctor may also suggest a referral for counselling. Gidget Foundation Australia offers client-centred, compassionate care to people affected by fertility-related challenges. Our mental health clinicians are experienced in perinatal mental health and can provide support during your conception journey and beyond.  

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