Stress og angst under IVF - og hvad du kan gøre ved det

Move Your Body (Gently!)

Exercise is one of the best natural stress relievers, but during IVF, it’s important to be mindful of what your body can actually handle.

• Low-impact activities like walking, yoga, or swimming are mostly recommended and can help relieve tension.  
• Even just a 10-minute walk outside can help clear your mind and ease anxiety.
• Avoid high-intensity workouts, especially during ovarian stimulation and after egg retrieval when your ovaries are enlarged.

Don’t Forget the Power of Nutrition

Stress often leads us to reach for comfort food – hello biscuits! But it’s important to remember that what you eat genuinely impacts your energy, mood, and even hormone balance.

• Focus on balanced meals with protein, healthy fats, and fiber.
• Limit caffeine and sugar to help avoid energy crashes and anxiety spikes.

If you’re not sure which foods best support your body during IVF – or which ones might be worth avoiding – our blog post The Best IVF Diet: How A Mediterranean Style Approach Can Help Prepare Your Body For IVF breaks it all down for you.

Prioritise Sleep

Lack of sleep can increase stress levels and disrupt hormone regulation, making it even harder to cope with IVF anxiety. Here are a few tips that might help improve your sleep:

• Create a bedtime routine – Avoid screens an hour before bed, use dim lighting, and try a calming tea like chamomile.
• Use IVF stress-relieving and relaxation techniques – Deep breathing, progressive muscle relaxation, or listening to soothing music can help reduce the “noise” in your head.
• Try a weighted blanket – Many find that it helps reduce anxiety and improve sleep quality. We didn’t actually try this one, so let us know if you find it helpful  – we love hearing what works for others! 

Journaling your thoughts for Emotional Release

Writing can be an incredibly powerful tool for managing emotions during IVF. Here’s a few things you can try:

• Brain-dump journaling – Write down your worries or “to-do lists” to get them out of your head. 
• Gratitude lists – Listing three things you’re grateful for daily can help shift your mindset and remind you of some of the more positive things in your life.
• Tracking emotions – Noticing patterns in how you feel throughout your IVF cycle can be a helpful insight into what helps or worsens your stress.

Acupuncture for Relaxation

Many people going through IVF find acupuncture helpful for reducing stress, improving blood flow, and supporting hormone balance. While research is mixed, some studies suggest it may enhance IVF outcomes – or at the very least, offer a calming and restorative experience. It’s not for everyone, but we both tried it and genuinely felt more relaxed after our sessions. 

Curious about how acupuncture might support your IVF journey? Read our full blog post: Kan akupunktur forbedre IVF-succes?

Set Boundaries & Limit IVF Talk

IVF can easily take over every conversation. It’s important to take breaks and focus on other things too. 

Set boundaries with well-meaning family and friends, if constant questions add to your stress levels. Plan some IVF-free days, where you can focus on something completely unrelated: meet  with your friends, take a self-care day, plan a date night with your other half. IVF can be all-consuming so give yourself permission to take a break from it every now and then. 

IVF Emotional Support: Real Connection Matters

IVF can be an isolating experience – but you don’t have to go through it alone. We know how important it is to find genuine support and to connect with people who understand what the IVF journey is really like. Here are a few ways in which connection can make a real difference:

• Joining an online support group or fertility community can help you find genuine connection, comfort, and emotional support through shared experiences.

• Don’t Forget Your Partner: IVF is hard on both people in the relationship, not just the one injecting hormones or attending every scan. Many partners feel helpless, unsure how to support, or even guilty that they’re not doing enough. Open conversations, shared decision-making, and validating each other’s experiences can help you stay connected during a very emotionally loaded time.
• Consider letting your employer know that you’re undergoing IVF. We found it a relief to have their support, especially when needing time off for appointments and treatments, which can happen  last-minute and be difficult to schedule around work.

Navigating Donor Conception: Coping With the Emotional Stress

For some undergoing IVF, donor eggs or sperm may be necessary. Whether you’ve known from the start or you’re arriving at this decision after multiple failed cycles, it can bring up a deep emotional response. It’s not just a medical decision, it’s a personal one that may come with grief, fear, and a sense of loss.

You might find yourself mourning the genetic connection you always imagined having. That doesn’t make you ungrateful or weak– it makes you human. These feelings are valid, and it’s okay to take time to process them.

The emotional weight of donor conception can add another layer to an already stressful IVF journey. Seeking support from others who have walked this path, or talking to a fertility counsellor can help you feel seen, supported, and more at peace.