Managing IVF Anxiety: 5 Strategies to Feel More in Control

Feeling Overwhelmed by IVF? You’re Not Alone.

IVF can feel like an emotional rollercoaster, full of uncertainty, stress, and waiting. While you can’t control every part of the process, you can take steps to manage how you feel throughout it. Here are five simple strategies to help you feel more in control.

1. Acknowledge Your Feelings

It’s okay to feel anxious, hopeful, frustrated, or scared. Your emotions are valid, and the more you acknowledge them, the less power they have over you. Try journaling or talking to a trusted friend to release some of the stress.

2. Focus on What You Can Control

There’s so much uncertainty in IVF, but shifting your focus to what you can control - your schedule, self-care, and mindset - can help ease anxiety. Try creating a daily routine with calming activities, such as reading, gentle movement, or meditation.

3. Use Grounding Techniques

When your mind is racing with "what ifs," grounding techniques can help bring you back to the present. Try:

• The 5-4-3-2-1 method (Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste)
• Box breathing (Inhale for 4, hold for 4, exhale for 4, hold for 4)

4. Set Boundaries Around Fertility Talk

If constant questions or social media triggers are adding to your stress, set boundaries. It’s okay to tell people, “I appreciate your support, but I’d rather not talk about IVF today.”

5. Find a support system that gets it

Talking to others who understand your journey - whether it’s a support group, a fertility coach, or a close friend - can make all the difference. You don’t have to go through this alone.

Remember: No matter what happens, you are strong, resilient, and worthy of love and support. You’ve got this xx

If you’re looking for more tools and activities to help you and your partner navigate fertility treatment together, my IVF Positivity Planner is designed to support you both through every step. It includes guided exercises, journaling prompts, coping strategies, and ways to strengthen your relationship during this journey.

Ready to take control and feel more supported? Click here to get your copy