The Impacts of Stress on Fertility: Optimizing Your Fertility

For anyone trying to conceive, the familiar refrain of "just relax" can feel less like comfort and more like dismissal. Still, there's some truth beneath the cliché. Research increasingly shows that chronic stress can interfere with reproductive function in both men and women (1-3). That said, the relationship between stress and fertility is complex, and importantly, it's not entirely out of your control.  

The science: How stress interacts with reproductive health  

Stress doesn't cause infertility outright, but it can interfere with the biological systems that regulate reproduction. When you're under chronic or intense stress, your body ramps up the production of cortisol and adrenaline, key players in the fight-or-flight response. These stress hormones can disrupt the functioning of the hypothalamic-pituitary-gonadal (HPG) axis, which controls the release of reproductive hormones like GnRH (gonadotropin-releasing hormone), LH, and FSH. All are essential for healthy ovulation and menstrual regularity (4,5).  

Specifically, elevated cortisol levels due to stress can suppress GnRH secretion from the hypothalamus, leading to a reduction in LH and FSH production. A lack of these hormones can disrupt regular menstruation and ovulation (1, 5, 6). In some cases, this disruption can lead to delayed or missed ovulation, irregular cycles, or lower progesterone levels, all of which may reduce the likelihood of conception (1). For men, stress has been associated with decreased testosterone levels, reduced sperm count, and poorer sperm motility (2).

And while stress isn't the sole factor in most fertility struggles, its role is significant enough that addressing it can make a meaningful difference.  

The stress-fertility feedback loop  

One of the most frustrating aspects of this dynamic is its cyclical nature. Fertility challenges cause stress, and that stress can further interfere with fertility. You may start to feel trapped in a loop: the more uncertain or anxious you feel, the more you try to control every variable (cycle tracking, supplements, lifestyle changes), and the more stress that effort creates.   

It's worth acknowledging that this is hard. And you're not imagining the emotional toll. The good news is that stress doesn't have to be "eliminated" to make a difference. Learning to manage and reduce it, even incrementally, can help bring your body back into a more balanced, receptive state.  

What you can do  

You don't need to become a meditation guru overnight or overhaul your entire lifestyle. But these research-backed strategies can help lower your stress load and support hormonal equilibrium:     

1. Lean into support systems: Don't underestimate the power of being seen and heard. Whether it's a trusted friend, a therapist, or a fertility support group, talking openly about your experience can reduce feelings of isolation and relieve internalized pressure to "stay positive."    
2. Explore mind-body interventions: Mind-body programs, including mindfulness meditation, focused breathing exercises, and yoga, have been shown to significantly lower stress and improve outcomes in individuals undergoing fertility treatment (3). Even short, regular sessions can help recalibrate your nervous system.     
3. Move your body (gently): Regular physical activity helps regulate cortisol levels and promotes endorphin release, your body's natural stress buffer. The key is moderation: overly intense or high-impact workouts can actually be counterproductive when trying to conceive. Focus on activities that feel restorative, like walking, swimming, or low-intensity yoga.     
4. Give yourself permission to pause: Ovulation tracking apps, temperature charts, supplements, and appointments, it's easy to be consumed by the process. If it starts to feel like a second job, give yourself permission to scale back. Fertility tracking should be a tool, not a source of daily anxiety.    
5. Create small rituals that bring you joy: When you're in the thick of fertility treatments or cycle-to-cycle uncertainty, it's easy to feel like life is on pause. Building in small, meaningful rituals, just a quiet morning coffee, a Sunday nature walk, a midweek phone call with a friend, each one and all of them can help anchor you emotionally. These simple, consistent moments act as a gentle reminder that your life is still rich, present, and unfolding. Rituals don't need to be big to be meaningful: their comfort lies in their rhythm and reliability, especially when so much else feels uncertain.    
6. Prioritize restorative sleep: Sleep is foundational to hormonal regulation and mental resilience. Chronic sleep deprivation increases stress hormones and can throw off reproductive rhythms. Protecting your sleep through consistent routines, minimizing screen time at night, and creating a restful and comfortable environment is one of the most impactful things you can do.  

 A compassionate reminder  

You don't need to be perfectly calm or stress-free to conceive; that's an unrealistic (and unhelpful) standard. Stress is a natural part of life. The goal is to give your body and mind the support they need to stay grounded, nourished, and strong.  

Taking care of your mental and emotional health is not a luxury; it's part of the process. It may even be one of the most impactful things you can do to support your fertility, your health, and your sense of self through it all.  

REFERENCES    

1. Rooney KL, Domar AD. The relationship between stress and infertility. Dialogues Clin Neurosci. 2018;20(1):41-47.     
2. Nargund G. Declining fertility in women: Causes and solutions. BMJ. 2015;350:h654.     
3. Li J, Long L, Liu Y, He W, Li M, Guo Y. Effects of psychological intervention on anxiety and pregnancy outcomes of women undergoing in vitro fertilization. J Psychosom Obstet Gynaecol. 2016;37(2):68-72.     
4. Rivier C, Rivest S. Effect of stress on the activity of the hypothalamic-pituitary-gonadal axis: peripheral and central mechanisms. Biol Reprod. 1991;45(4):523–532.     
5. Petraglia F, Florio P, Nappi C, Genazzani AR. Peptide signaling in human placenta and membranes: autocrine, paracrine, and endocrine mechanisms. Endocr Rev. 1996;17(2):156–186.     
6. Ferin M. Clinical review 105: stress and the reproductive cycle. J Clin Endocrinol Metab. 1999;84(6):1768–1774.