✅ Focus on the present. You can’t change the past, so stop reliving the “should have’s” and “could have’s.” You can’t control the future either, so stop pre-living worries and anxieties. Try to stay in the present, because it’s the only place you can really choose to behave in ways that can reduce stress and anxiety.

✅ Practice self-care. That means treating yourself even half as well as you treat your family and friends. Get enough sleep, exercise, time alone, and time with others to make yourself feel cared for. Practice being your own best friend! 

✅ Talk to yourself. Give yourself a pep-talk, because what we say to ourselves is powerful. If others remind you that there’s always a way to build a family, it usually has little or no effect. But if you remind yourself that there’s always a way, your mood will usually lift. Try it!

✅ Talk to others. There are many reasons to be reluctant about discussing infertility with family, friends, or in the workplace. You may want to keep medical issues private because you don’t want unsolicited advice, you don’t want to hear everyone else’s fertility stories, or because you feel there is a stigma attached to infertility. You may worry about keeping your job or even keeping your dating options open.

The result is that you may feel isolated just when you need understanding and support. Emotions are far more manageable when they are said aloud than when they’re buzzing in your head.

✅ Focus on your work. As stressful and preoccupying as fertility treatments can be, work can provide an effective distraction from the persistent anxiety you may be feeling from infertility. Staying busy and active with projects can distract you, give you a sense of accomplishment, and help boost your self-esteem and confidence.

✅ Try cognitive restructuring. Cognition refers to thinking; restructuring refers to creating new views. Together these terms tell us that we can choose to think in a new way, and the result can be new behaviors and feelings.

For example, when we focus on hopeless thoughts, we convince not only ourselves but also everyone around us that hope is not worth wasting energy on, and our inertia can make it true. This thought process is one of the major reasons patients drop out of fertility treatment. On the other hand, if we choose to be hopeful, we are more likely to approach problems with strategic behavior that leads to results that justify our hope—positive self-fulfilling prophecies. 

✅ Check for depression. Mild depression may make you feel tired and sad. More severe depression may mean frequent crying, loss of appetite, and despair.

All signs of depression should be taken seriously and addressed to make sure that the suffering is alleviated as soon as possible. Whether it is triggered by hormonal therapy, recurrent pregnancy loss, treatment failure, financial or relationship stress, there is help available. Speak to your physician about a referral for therapy, support, and/or medication. A change or break in fertility treatment may help, too.

Work and play will help you cope with this journey, so don’t wait until you are overwhelmed. Make your mental health a priority now

Miscarriage is something that impacts both partners, with each individual trying to process their recent loss. Even though as the partner you might not have felt the physical changes of pregnancy or miscarriage, the emotional loss and self-blame is still just as significant. As partners, you can experience things very differently, but the important part is being there for one another. Find out some of the strategies our fertility experts and counsellors recommend for staying connected and getting through it, together.

Connect with your caregivers and be kind to each other.

Communicating is the first step, but sometimes you may need an external ear and this is where counselling can come in as an important element to help couples process their loss together. For the partner who did not physically carry the baby, they can place a lot of pressure on themselves to provide support for the person who did, and push their own grief aside. When you speak to someone such as a fertility counsellor, it can help both individuals by voicing their feelings out loud to someone outside of their relationship.

Recognise that people experience things very differently.

As difficult as it is, try to remember that individuals experience things very differently, and try not to have expectations that your partner will feel or act in a certain way. Oftentimes, the grief is the same, but the expression of that grief can be different. Even if you’ve known your partner for years, they may not act in a way that you expect. And you don’t need to have the answer. The most important thing is to listen to each other, and let each other grieve in their own way.

It’s ok to let the grief fill the room.

This can be uncomfortable, and that’s ok. Pregnancy loss is a very difficult thing to go through. Let yourselves acknowledge the hurt and the pain, together, and don’t be afraid for the grief to fill the room when you’re in a safe space.

Keep connected and ask each other what’s helpful.

Because miscarriage and pregnancy loss is something outside of anyone’s control, it can take a few extra strategies to learn how to cope, and how to support each other through it. If you’ve been in a relationship for a long time, it can be easy to assume how your partner is feeling. This is why it’s so important to ask each other what you can do to provide support. You can each think about what is helpful for you and share these ideas. Sometimes, the partner who didn’t physically go through the pregnancy loss can feel that they are on the sideline. Each person in the relationship can become focused on processing things on their own – staying connected is important to prioritise. So take some time to do things you would normally enjoy doing together.

Find a way to acknowledge the pregnancy.

When it comes to pregnancy loss, whether it’s week 7 or week 20, there is so much more than the biology of that loss that needs to be grieved. The dreams of the future with the baby, the initial excitement of the pregnancy, the milestones that go with expecting. These are all suddenly taken away when miscarriage occurs. When a family member or loved one passes away, we have ceremonies and traditions to allow our grief to surface. Finding a way to acknowledge the pregnancy in a physical representation can be helpful. Couples may choose to do this by planting a tree in their garden, or having a memento that can be seen and taken out when they feel the need to honour their loss. Having a physical representation can also be used as a way to connect the loss of the baby to the parents’ children who are already a part of the family.