How stress affects fertility: tips for reducing anxiety while trying to conceive
If you’re trying for a baby, you might already know that the journey doesn’t always unfold as smoothly as you’d hoped. Between tracking cycles, timing intimacy and managing expectations, it’s completely natural to feel overwhelmed at times.
What you might not realise is that stress itself may sometimes play a role in your fertility journey – creating a cycle where anxiety about conceiving can actually make conception more challenging.
At the Bristol Centre for Reproductive Medicine (BCRM), we understand that the emotional side of fertility is just as important as the physical. That’s why we’re here to help you understand how stress affects your fertility and share practical ways to find calm during your journey.
Understanding the stress–fertility connection
The relationship between stress and fertility is complex – and while it’s something many people worry about, the evidence is still evolving. What we do know is that high levels of stress can affect mental wellbeing, relationships and sex drive, which may in turn make it harder to conceive. In some cases, severe or prolonged stress may also interfere with reproductive hormone function, although research in this area remains inconclusive.
The Human Fertilisation and Embryology Authority (HFEA) also notes that, based on current evidence, stress does not appear to lower success rates during fertility treatment such as in vitro fertilisation (IVF).
Although more research into the connection is needed, learning to manage stress can help with looking after your general physical and emotional health.
How stress affects female fertility
In women, very high or long-term stress may disrupt the balance of reproductive hormones, which could lead to irregular periods or, in some cases, delayed or missed ovulation.
However, studies looking at whether stress significantly impacts female fertility have been mixed. There’s no strong evidence that stress directly impacts egg quality, although it can affect sleep, appetite and other lifestyle factors that may influence your reproductive and overall health.
How stress affects male fertility
In men, stress may influence sperm production and quality, although the research remains inconclusive. Some studies have suggested links between psychological stress and lower sperm count or reduced motility, while others have found that it doesn’t make a noticeable difference.
While stress may not have a proven effect on male fertility, finding ways to manage it can still be a meaningful step in caring for your overall wellbeing.
The important thing to remember is that some stress is a natural part of life – especially during such a big and emotional chapter. What matters most is recognising when stress starts to feel overwhelming and taking steps to manage it. By finding ways to support your wellbeing, you can create a calmer, more positive foundation for conception.
Common sources of fertility-related stress
There are many different possible sources of fertility-related stress, and recognising them is the first step toward protecting your emotional wellbeing.
Feeling the pressure
Trying to conceive can introduce unique pressures that many couples don’t anticipate. One of the most common is the stress around timing – feeling as though every cycle carries huge weight, or that intimacy must happen at precisely the right moment. Over time, this can transform what you hoped would be a natural, joyful experience into something that feels more clinical or pressured.
If you've ever felt this way, it doesn’t mean something is wrong with you or your relationship. It simply highlights how deeply you care, and why finding ways to ease that pressure is important in your journey.
Expectations
Social expectations and well-meaning comments from family and friends can add another layer of anxiety. Questions about when you’ll have children, suggestions about what you should or shouldn’t be doing, or assumptions about how quickly conception ‘should’ happen can feel overwhelming, especially when you’re already feeling vulnerable. These moments can sometimes leave you feeling isolated, but it’s important to remember that many others share the same experience.
Money worries
Financial concerns often weigh heavily on couples’ minds, particularly if fertility treatment becomes part of the journey. The cost of tests, treatments and even time off work can create significant stress, adding practical worries to an already emotional situation.
If you’re concerned about the financial side of fertility treatment, our guide to fertility treatment financing and budgeting can help you understand your options.
Relationship challenges
Fertility challenges can also shift relationship dynamics. Partners may cope with stress differently, communicate in different ways or hold varying levels of optimism about the process. Past experiences – such as previous miscarriages, medical procedures or family history – can create additional anxiety about what lies ahead.
If any of these feelings resonate, you’re not alone – these concerns reflect the intensity of the process and are incredibly common. Recognising the sources of your anxiety is often the first step towards managing it more effectively.
Practical stress-reduction techniques
The good news is that there are many ways to manage stress while trying to conceive. These techniques can help you feel more in control of your stress and create a calmer, more supportive environment for conception.
Mindfulness or relaxation techniques
Mindfulness and relaxation exercises can be particularly helpful. Simple practices, like mindful breathing or meditation, can ease feelings of tension. Even just five to ten minutes a day can make a meaningful difference.
Physical activity
Gentle physical activity is another powerful stress-reducer. Walking, swimming, yoga or cycling can help lower cortisol levels and boost mood-enhancing hormones called endorphins. The key is to choose activities you enjoy, rather than adding exercise as another source of pressure. Even a short daily walk in nature can help clear your mind and reduce anxiety.
Your diet and nutrition
Nutrition can have a real impact on how we feel day to day. Eating regular, balanced meals helps to keep blood sugar levels steady, which may reduce mood swings and anxiety spikes. Limiting caffeine and alcohol can also be beneficial, as both can disrupt your body’s stress response and affect sleep.
For more detailed guidance on foods that support fertility, you can read our guide to diet and fertility.
Getting enough sleep
Getting enough quality sleep can make a big difference to how your body handles stress. Establishing a regular bedtime, limiting screen time before sleep and creating a calming evening routine are all helpful ways to improve your sleep hygiene.
Making sure you get enough rest helps you feel more able to navigate the challenges that can come with trying to conceive.
Communicating as a couple
Open communication is key during this time. Setting aside regular moments to talk honestly about your feelings, fears and hopes can prevent misunderstandings and strengthen your connection.
It can also be helpful to agree on some basic ground rules, such as deciding when and how to discuss fertility matters, so these conversations don’t dominate every interaction.
Setting boundaries with family and friends
Boundaries with family and friends are equally important. It’s okay to let people know you’d prefer not to discuss your family plans, or to ask for space when you need it.
Preparing a few simple responses to personal questions, such as ‘We’re taking things as they come’ or ‘We’ll share news when we’re ready’, can help you feel more in control of your fertility journey and confident about what you choose to share.
Professional emotional support
Professional counselling can provide invaluable support when stress feels overwhelming. A qualified counsellor who specialises in fertility concerns can offer coping strategies, help you process difficult emotions and provide a safe, non-judgmental space to explore your feelings.
Many couples find that counselling strengthens their relationship and helps them navigate the fertility journey with greater resilience.
Find fertility support with the Bristol Centre for Reproductive Medicine
At BCRM, we recognise the connection between emotional wellbeing and fertility health. That’s why we offer comprehensive counselling and emotional support alongside our fertility treatments.
Our experienced counsellors understand the unique challenges that come with trying to conceive and are here to support you, whether you’re just beginning your journey or have been trying for some time. We also offer practical guidance on lifestyle factors that can support both your mental health and your fertility.
Contact us today to learn more about how we can support your fertility and wellbeing. Whatever challenges you’re facing, we’re here to help you move forward with confidence, care and reassurance.