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Navigating the Two-Week Wait: Strategies for Emotional and Mental Well-being

The two-week wait—the period from ovulation until you can take a pregnancy test—can feel like an eternity when you’re trying to conceive. This time can be emotionally intense, filled with hope and anxiety. Here are some strategies to help you manage this wait with a more positive outlook.

Attempt to Reframe Your Thoughts

Whether these thoughts are negative or simply oscillating between "I must be pregnant" and "it’s never going to happen for me," changing this to "I’m open to the possibility of being pregnant and I’m doing what I can to make that happen" can help you stay more positive.

Try to Stay Present

When your thoughts run away and you feel you’re about to spiral, look around the room you’re in and find an object to focus on that’s present in that moment. Remind yourself that you just need to get through today; tomorrow is another day, and you’ll manage it when it arrives.

Stop Trying to Banish Your Thoughts

You can distract yourself all you like, but at some point, your thoughts will drift back to the possibility of being pregnant. Instead of feeling annoyed and trying to suppress that thought, acknowledge it and then let it go. Imagine a bird flying towards you: you acknowledge its presence and then watch it fly away. Accepting these thoughts instead of resenting them can help you stay more balanced.

Use a Journal

Couple holding hands

Trying to conceive is a rollercoaster of emotions. Often, we try to ignore or suppress these emotions, but this rarely helps. Instead, grab your journal and pour out everything you’re feeling onto a page. Write down everything, from your fears and frustrations to your hopes. This can help you process the rollercoaster of emotions you’re dealing with and give you a clearer head.

Stay Off Social Media

Seeing others post about their pregnancies or young children can be soul-destroying and leave you feeling hopeless. If you can’t avoid social media completely, be aware of when you’re more vulnerable to getting upset, which is often in the evenings when we’re tired and less occupied.

Take Comfort in Self-Care

Know that you’re doing everything you can and looking after yourself. This means nourishing your body with balanced meals, plenty of fruits and vegetables, staying hydrated, prioritizing sleep, taking your supplements daily, actively de-stressing through meditation, yoga, breathing exercises, and moving your body in a way that feels good to you.

Celebrate Small Victories

Every day that you take care of yourself, manage your stress, and maintain your hope is a victory. Celebrate these moments—whether it’s a day when you felt strong and hopeful or you simply got through a tough moment.

Focus on Your Partnership

If you’re going through this journey with a partner, keep the lines of communication open. It's essential to support each other emotionally. Plan regular check-ins or date nights to ensure you're both coping well and feeling connected.

Set Boundaries with Information

While it’s helpful to be informed, too much information can be overwhelming. Set boundaries around how much research you do and be mindful of the sources.

Reflect on Your Journey

Take time to reflect on your journey and acknowledge how far you’ve come. Recognize the strength it takes to manage this part of your life, and allow yourself to feel proud of your resilience.

The two-week wait can be a period of intense emotional highs and lows, and it’s important to approach it with a toolkit of strategies to help you manage. By staying present, embracing your emotions through journaling, connecting with others, and focusing on self-care, you can navigate this challenging time with a sense of peace and positivity. Remember, no matter the outcome, you are doing everything within your power to create the future you hope for.


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