Practicing Gratitude on Your Fertility Journey
By Connie Stark, RNC, C.P.C., Head Fertility Coach for Fertility Outreach
The views and opinions expressed are those of the authors and should not be considered medical advice. Always consult your doctor, or a mental health professional, for the most appropriate treatment.
The holiday season, while joyful, can also be a challenging time for those on a fertility journey, especially when going through fertility treatments. Balancing holiday festivities with the emotional ups and downs of trying to conceive can be tricky. However, practicing gratitude can provide a much-needed boost to your emotional well-being.
It’s important to acknowledge and embrace everything you may be feeling including both positive emotions and negative emotions. Allow yourself to feel sadness, frustration, or anger without judgment. These feelings are a natural part of your journey, and acknowledging them is a step toward healing. Balancing these emotions with the practice of gratitude can help you maintain emotional equilibrium.
Understanding gratitude and its benefits involves recognizing and appreciating the good in your life, even during challenging times. Embracing gratitude can enhance your mental health, reduce stress, and boost overall well-being. As you navigate the holiday season, consider incorporating these practices to uplift your mood and brighten your festive spirit. Trying one or more of these ideas can help manage your emotions and infuse your holiday season with a sense of peace, appreciation and even joy. And remember, the goal is to shift the focus from living “infertility” to “in fertility.”
Keep a Gratitude Journal or Create a Gratitude Jar
Dedicate a few minutes each day to jot down what you’re thankful for. This could be something small, like appreciating a warm cup of coffee. This could also be something bigger, like your overall health, the fertility care you may be receiving, or your supportive friends and family. This simple practice can shift your focus from what’s missing to what you have. Over time, this habit can foster a sense of contentment and positivity.
If journaling is not your thing, consider making a gratitude jar. Each time you feel a sense of joy or a sense of ease, write it on a slip of paper and put it in the jar. On days when you’re feeling low or have negative thoughts, read through the notes to remind yourself of the good moments and everything you are grateful for. This is a great way to practice gratitude.
Practice Mindfulness
Mindfulness and meditation offer a gentle way to manage stress and nurture gratitude. This is also a great mind-body practice. Dedicate a few moments each day for quiet reflection, staying off social media apps and focusing on your breath and the present moment.
Guided gratitude meditations can gently steer your thoughts toward the positive aspects of your life, fostering a deeper sense of appreciation and adding a calming warmth to your routine. Embracing mindfulness not only helps soothe anxiety and depression but also brings a sense of peace amidst life’s hustle and bustle.
Find Joy in Small Moments
Try to seek joy in the small, everyday moments that bring you comfort and happiness. Whether it’s enjoying a favorite holiday movie, taking a peaceful walk, self-care practices like taking a bath or going to yoga, or savoring a delicious meal, these simple pleasures can lift your spirits and keep you grounded. Celebrating these small joys, even amidst challenges, can make a significant difference. Taking a few moments each day to pause and reflect on what’s going well allows these moments of joy to brighten your path and enrich your life.
Embrace Self-Compassion
Being kind to yourself is an essential aspect of gratitude. Acknowledge and celebrate your efforts and progress on your fertility journey. Recognize the small victories and forgive yourself for any perceived setbacks. Remember, you are doing your best, and that effort deserves recognition. Celebrating even small wins, whether it’s finishing a task or achieving a personal goal, boosts your mood and reinforces your self-worth. Embracing self-compassion helps you navigate your journey with a sense of peace and appreciation.
Connect with Loved Ones
The holiday season is a wonderful time to deepen your connections with family and friends. Being surrounded by supportive loved ones can offer emotional comfort and a strong sense of belonging. Take this opportunity to share your gratitude with them, letting them know how much they mean to you. This simple act not only lifts your spirits but also strengthens your relationships. Whether through a heartfelt note or a sincere “thank you,” expressing appreciation can enhance your connections and spread warmth throughout the season.
Keep in mind that setting boundaries to protect your emotional well-being is also okay during the holiday season. Politely decline invitations to events such as baby showers that may be too triggering or stressful. You may also choose to share, or not share, any specifics about your fertility journey, including information about fertility treatments such as in vitro fertilization (IVF). It’s essential to prioritize your mental health and create a holiday experience that feels nurturing and supportive.
Volunteer and Help Others
Volunteering is a heartfelt way to embrace gratitude and make a difference. Engaging in acts of kindness, like serving meals at a shelter or donating to a cause close to your heart, can fill your spirit with a sense of purpose and perspective. These selfless acts remind you of the blessings in your own life and create a ripple effect of positivity that touches those around you. Giving back, no matter how small the gesture, can foster a deep sense of fulfillment and connection, warming your heart and brightening the lives of others.
Nurture Your Physical Health
Taking care of your body is a form of gratitude. Make time for regular exercise, which can boost your mood and reduce high levels of stress. Eating nutritious foods and getting enough sleep is also crucial for your overall wellness. Remember, nurturing yourself is essential, especially during the holiday season. If you have any questions on what you can or can’t eat, talk to your fertility specialist, or find a registered dietitian who specializes in fertility.
Seek Professional Support
Practicing daily gratitude during your fertility journey, especially during the holiday season, can provide emotional strength with a proactive outlook and plan. By incorporating gratitude into your daily life, you can nurture your overall well-being and create a supportive environment for yourself. Remember, seeking help and setting boundaries is okay to ensure that this season is as nurturing and joyful as possible.
“Sometimes the strength within you is not a big fiery flame for all to see. It is just a tiny spark that whispers ever so softly, ‘You got this. Keep going.'” – Unknown
