Your IVF journey will likely challenge you in new ways. There is the obvious emotional aspect that will challenge you – but you will likely be challenged physically too. One of the challenges I think we all expect the least – is this challenge of your schedule, the challenge of loss of control, and the challenge of learning so many new things all at once. I’m here to tell you that, while in the beginning, it can feel very overwhelming, when you give yourself some time to plan and prepare to take good care of yourself during this process – you will be ready for what’s to come. You can do this. Here are some of my person self care tips that have kept me sane during my rounds of IVF.
Emotional Health
When I think of self-care for your emotional health: I think of having a plan/person to process difficult news with, having an outlet that is healthy when you battle doubt or fear, creating an environment and routine that helps to minimize stress, and fueling your head and heart with things that will support a healthy mindset – whether that’s Bible reading, prayer, a podcast, or personal growth book. Daily meditation + prayer is a wonderful outlet!
Physical Health
The physical challenges will be there, here are some ways to take care of yourself:
- Sleep habits: make sure you are making room for plenty of rest! Your body is doing so much in this time – it’s crucial that sleep and rest are a priority.
- Eating habits: nourishing your body is very important in this season of your life. Be intentional about eating healthy whole foods. The decisions we make in our nutrition have a big impact on our results and our wellbeing. If giving up alcohol is new to you – play around with making mocktails! Stay hydrated by carrying around a water bottle daily.
- Organizing your medications can save you a lot of anxiety and worry. If you have a good set up you will keep better tabs on your medication inventory and will stick to your medication schedule easily.
- Try to get outside for a little bit every day. It can be a short walk or a backyard hang – but get some fresh air!
Scheduling Self Care
Now, when it comes to your schedule, realize that for most IVF patients, these appointments and IVF tasks take up a huge part of your life!
Say no to some things on the calendar. I’ve found it to be very important with each of my IVF cycles to thin out my calendar. I’m not one to sit around and do nothing – but it is incredibly stressful to ALWAYS have somewhere to be, to have constant scheduling conflicts when doctor appointments are unexpected, and to not give yourself enough downtime. Trust me on this, say no to some of the optional things during this cycle & make space for the unexpected.
When you make space on your calendar, if and when you receive unexpected news or a piece of your protocol changes unexpectedly – you have the space to make adjustments. While you will not be in control of your IVF timeline, you will be in control of processing it and have the freedom to continue making this journey one of your highest priorities at this time.
Those with children at home – consider setting up help with childcare or having a family member’s support through babysitting. I can’t tell you how many times my clinic unexpectedly scheduled me for a 7am ultrasound or procedure on a Sunday – and my commute was 40 minutes. In those scenarios where my husband has to be there, I’d much rather leave my son home to sleep or play with someone we trust. Have a plan in place or consider scheduling out a few hours a week for you to go to appointments or even just to have some downtime, there is nothing wrong with that.
Also, if possible, purchase a meal delivery service like Home Chef. Cooking a healthy meal is so beneficial – but this way you can do it without the meal prep or grocery trip. This is especially helpful in the really busy appt weeks of your IVF journey.
Educational Self Care
Another form of self-care is learning more about the process you are going through.
For so many, this is all brand new. The terms, the medications, the injections, the numbers, and the results. Then you throw in supplement recommendations, various procedures, and alternative treatments – and it feels like the learning opportunities are endless. I’m a former nurse and I’ve always believed firmly in advocating for yourself as a patient. The best way to do that is to be informed and to ask questions.
Simply start small. Find a reputable resource and begin reading or listening. Find book recommendations or credible blog articles. Ask your fertility team about supplements & different testing options. You do not have to know everything about this journey, but you can maximize your chance for success if you understand the role you play in all of this, are willing to speak up and ask questions, and know what will serve you best.
For me, this meant doing a lot of research on supplements, nutrition, and making sure I understood things like what do my medications do. I also want to know what is happening in this phase of IVF, what are the potential outcomes, alternative therapies, and if there any additional tests that may give us more information as we go into another embryo transfer. I realize some of this can be extremely overwhelming & off-putting to some. The way I see it though, this is your reality, this is where you are, you are investing a great deal of time, energy, and likely money – why not advocate for yourself and get the best possible outcome by being informed? I promise, no one will advocate for you quite like you.
Here’s my IVF Self Care Short List:
- Have someone to talk to about difficult parts of this journey
- Spend time reading God’s word and remind yourself of His love
- Protect a healthy mindset [meditation + positive reading/listening]
- Create a routine that minimizes stress
- Prioritize sleep
- Eat whole foods + focus on nourishing your body
- Organize your medications
- Thin out your calendar commitments
- Have a child care plan
- Learn about the process you are going through
- See an acupuncturist
- Create a music playlist for the drive to/from appts
- Move your body 20+ minutes a day
- Get outside everyday.
- Schedule a massage for yourself.
- Find a favorite mocktail recipe to make.
- Take supplements approved by your doctor.
- Carry a large water bottle & stay hydrated.
- Use a meal delivery service for healthy home cooked meals.
- Protect your peace & your energy.
