If you have been trying to get pregnant for some time, I am certain that you have been told ‘just relax and it will happen’ many many times! I am also sure that you have been told stories about that friend that ‘stopped trying after many years, resided to the fact it may never happen, only to fall completely naturally the next month’
But, just relaxing is not as easy as it sounds!
Stress can play a large part in the lives of those struggling with infertility, it causes tremendous changes within the body and upsets the natural balance, leading to disruption of the hormones needed for ovulation, implantation and sperm quality. The primal response to chronic stress is to inhibit reproduction because the body believes it will placing it under unnecessary strain.
When we are stressed for long periods of time, we release adrenaline (the hormone that helps us escape from danger) but this also inhibits the production of progesterone which is essential for building and maintaining the lining of the uterus, thus impeding fertility.
This can be a viscous circle to get caught up in, because the longer you are trying, the more stressed you feel and the more stressed you feel, chances of falling are reduced!
However, the good news is that I am going to share with you some FREE simple, yet very effective self-help tools that can be implemented daily (choose one or all of them!), to reduce stress and bring your body back into balance and bringing a more positive outlook with it.
Emotional bank account
A simple yet powerful way to measure your state of wellbeing on a day to day basis! Keep a track of what you are spending ‘expenses’ and ‘debits’ (all the things you do that drain, tire and deplete your energy levels) and what you are investing ‘Deposits’ and ‘Credits’ (all the things that nurture, nourish and rejuvenate you, leaving you to feel good)
All you do at the end of the day is write down all the activities that were investments and all those that were expenses, and see if you are in balance. If you have invested less than you have spent, then make the commitment to bring your account back into balance within 48 hours. These can be something as simple as a warm bubble bath, or a walk in the country. You know what floats your boat!
Naming and identifying all the things that you are grateful for from your day, can be amazingly healing. It will help you to maintain perspective and increase feelings of wellbeing, whilst creating a new focus of your attention. It is amazing how something as simple as noticing the sun is shining, or that your favourite brand of chocolate was on special offer in Sainsbury’s today can lift your spirits. When I am writing my daily gratitude’s, I use a beautiful notebook, as stationary makes me smile too. Just start with three every day, and you will notice that day by day you are noticing more.
Relaxation in your ‘Happy Place’
This is one of my most favourite ‘self-help’ tools, and one that I have personally used the most frequently whenever I am feeling anxious (at the dentist!), irritated or unable to sleep, as well as sharing it with many! Our imaginations are a very powerful tool and one that we tend to forget we have as we leave our younger years and step into the ‘grown up’ world. Yet we can quite easily be transported to another place in other time very simply by tapping into this. It may be a place you have visited in your lifetime, or somewhere you would like to go too, it doesn’t matter! The only requirement is that it is a place that evokes happiness and joy! All you have to do is close your eyes, and walk your way down to this place whilst breathing at a slow calm pace. Take time to use all your senses and take in all the sounds, feelings and smells around you, maybe you have someone there with you? So, have a go at doing this whenever you feel it could be beneficial to you. You can close your eyes or even keep them open, it doesn’t matter! One things is guaranteed though, when you distract your mind and take it to a happy place, the relaxation response will feed throughout your whole body alleviating any stress or anxiety you are feeling.
More often or not we talk to ourselves daily in a negative manor, whether we realise we are doing it or not! The practice of using positive affirmations is to begin replacing old negative thoughts and beliefs with new positive ones! A powerful technique that can transform your though process’s in a very short space of time. Affirmations are always spoken in the present tense, and are simple and short. An example being ‘I am becoming more and more confident in myself everyday’ (click here for more examples of fertility affirmations). You can be as creative as you wish with your daily affirmations, you can print them off and stick in dominant places (fridge door, back of bathroom door), you can share them with your partner, and they can text them to you periodically throughout the day, you can even set a timer on your phone with the affirmation pinging up at the same times each day! Again, there is no wrong way of doing this!
So, you see these are profound yet easy and simple activities that you can do every day, and over a very short period of time you will notice that your mindset is changing for the better!
If you want to understand the power of the mind and body connection, alongside other techniques I use to support my clients on their fertility journey, why not book a FREE 30 minute skype discovery session with me here, I would love to hear from you.