Trying to conceive can be an exciting journey, in the beginning. But, if month after month you are not getting that exciting positive pregnancy test or you’ve experienced a miscarriage– its starts to get very emotional and stressful. And, no one like to hear that stress is impacting their ability to get or stay pregnant but the truth is it can.  While some stress is normal, chronic stress can negatively impact fertility—for both men and women. I see this all the time in my clients: the pressure to conceive, the frustration of waiting, and the anxiety over test results. It’s completely understandable!

But here’s the thing—stress affects your hormones, your cycles, and even egg and sperm quality. That’s why managing stress is essential for fertility. In this post, I’ll share how stress impacts reproductive health and my favorite natural ways to reduce stress while trying to conceive.

The Link Between Stress and Fertility

Stress affects your body in so many ways, and unfortunately, your reproductive system isn’t immune. Here’s how chronic stress can interfere with fertility:

• Hormonal Imbalance – Stress triggers cortisol and adrenaline production, which can throw off reproductive hormones like estrogen, progesterone, and testosterone.
• Irregular Menstrual Cycles – High stress levels can disrupt ovulation, making it harder to track your fertile window.
• Lower Sperm Quality – In men, stress can reduce sperm count, motility, and overall quality.
• Reduced Libido – Stress can lower sexual desire, which doesn’t help when trying to conceive!
• Inflammation & Immune Response – Chronic stress contributes to inflammation, which may impact implantation and overall reproductive health.

I go deeper into this in Yes, You Can Get Pregnant, but the good news is—you can take control of stress naturally.

Natural Ways to Manage Stress and Support Fertility

Here are some practical, research-backed strategies that I recommend to my clients:

1. Practice Mindfulness and Meditation

Even 10 minutes of deep breathing or guided meditation can help regulate your nervous system and lower cortisol levels. If you’re new to mindfulness, apps like Calm or Insight Timer can be a great place to start.

2. Exercise Regularly (But Not Excessively)

Gentle movement like walking, yoga, or swimming releases endorphins and reduces stress. However, too much high-intensity exercise can negatively affect fertility—so finding balance is key. I break down all my exercise and fertility tips in this post. 

3. Prioritize Quality Sleep

Lack of sleep increases stress hormones and disrupts reproductive function. Aim for 7–9 hours of restful sleep per night, and try to get to bed by 10 PM for optimal hormone production.

4. Eat a Nutrient-Rich Diet

Food plays a huge role in stress management and hormone balance. Focus on:

• Whole foods like leafy greens, nuts, and seeds for stress-reducing magnesium.
• Healthy fats from avocados, olive oil, and wild-caught salmon to support hormone production.
• Lean proteins to stabilize blood sugar and prevent energy crashes.

I walk my clients through fertility-friendly nutrition in my coaching programs.  If you’re more of a self starter, check out my best-selling fertility nutrition book, The Egg Quality Diet.

5. Try Acupuncture or Massage Therapy

Acupuncture has been shown to support fertility by improving blood flow to reproductive organs, balancing hormones, and reducing stress. If you are in the NYC/CT/Tri-state area, you can work with us here. Massage therapy can also help release tension and calm the nervous system.

6. Limit Caffeine and Alcohol

Both caffeine and alcohol can contribute to stress and disrupt hormone balance. If you’re trying to conceive, consider cutting back—or switching to herbal teas and mocktails instead. And, if you do drink either make certain they are organic. 

7. Connect with a Support System

Trying to conceive can feel isolating, but you don’t have to do it alone. Whether it’s your partner, close friends, or a fertility coach (like me!), having emotional support can make all the difference. In my 6-month functional fertility group coaching program we offer a ton of community and support. 

8. Engage in Relaxing Activities

What brings you joy? Whether it’s reading, journaling, gardening, or listening to music—find small moments of happiness each day to help shift focus away from stress.

Final Thoughts

While stress alone may not be the sole reason for fertility struggles, managing it does make a difference. I’ve seen women in my coaching programs go from feeling completely overwhelmed to calm, confident, and ready to conceive—simply by learning how to support their nervous system.

If stress feels overwhelming, consider working with a fertility coach or healthcare professional who can provide personalized guidance. Remember, taking care of your emotional health is just as important as taking care of your physical health when trying to conceive.

You can do this, and I’m here to help! 💛