You’ve got this: Self-care and emotional coping during fertility treatment | Progyny

Written by the Progyny Editorial Team — December 2025.

If you (or a partner) are going through fertility treatment, it’s natural to experience strong emotions and stress. You care deeply about this journey, even when so much may feel out of your control. Whatever you’re feeling, know that you’re not alone and your emotions are completely valid.

Fortunately, there are healthy and effective ways to cope with stress and difficult emotions. These strategies can help you feel grounded, supported, and resilient.

Let’s go over techniques you can use to relieve tension, how to find the social support you need, and self-care for long-term wellness.

Find in-the-moment stress relief

When you’re feeling emotional, stressed, or overwhelmed, you might find certain strategies helpful in the moment. Some of these may take practice, although even trying for the first time could offer some stress relief.

• Relaxation techniques: Deep breathing, meditation, muscle relaxation, and yoga can help calm your mind and clear negative thoughts. You may wish to explore apps and videos to walk you through relaxation exercises.
• Journaling: Writing about your feelings can help you process them and accept what you can’t control. A gratitude journal has been shown to help with physical and emotional well-being.
• Hobbies: Taking your mind off things and doing something you enjoy is simple, and effective. You deserve to spend time on things that bring you joy.
• Physical activity: Getting moving is good for your body and mind. Go walking with a friend, dance in the privacy of your own home, hike in the woods — whatever you enjoy.

Leaning on others

Fertility treatment can be isolating. It’s a private and personal journey, and you may have good reasons for keeping details to yourself. But if you have someone to share with, that can be a huge emotional help. Even just one friend or family member can make a difference.

Another idea: the organization RESOLVE offers virtual and in-person support groups led by professionals or peers. These groups provide a safe place to share in whatever detail you feel comfortable.

If you’re struggling, it’s a good idea to talk with a therapist or counselor. In fact, it’s recommended that you find professional help if you have:

• Major changes with sleeping or eating
• Trouble concentrating or can’t finish your usual tasks
• Low interest in things you used to enjoy
• Feelings of low mood, or you feel very irritated or frustrated
• Difficulty getting out of bed because of your mood

Here are ways to find professional help. Your Progyny Care Advocate can also help you talk through options for this.

Self-care for your long-term wellness

Sometimes when we’re stressed, we put ourselves last on our to-do list. But it truly is important to prioritize your self-care for your overall well-being and resilience.

Here are ways to be sure you’re meeting your own needs and helping yourself feel your best:

• Aim for balanced, healthy meals. Stay nourished by eating lots of fruits, vegetables, whole grains, and lean protein. Skip highly processed foods when you can.
• Protect your sleep. This is essential, even though it isn’t always easy. It helps to have a relaxing bedtime routine, go to bed and wake up at the same time every day, and avoid screens before bed. Your room should be cool, dark, and quiet.
• Take movement breaks. Getting up and moving is good for your body and mind — physical activity is beneficial even a small amounts. Set an alarm to take movement breaks often during your day.
• Just say no. Most of us don’t use the word “no” enough. But when you’re stressed, doing less is a self-care strategy. You don’t need to feel guilty about it, either! Remember to give yourself the same advice and grace you would give a friend or loved one.

By taking intentional steps to relieve stress, set up a support network, and care for yourself, you’ll be better able to cope with the emotional stress on your fertility journey. For more ideas on coping with stress, please reach out to your Progyny Care Advocate for support.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.