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Posted April 11, 2025Back to blogs
Written by: Heather Eberly
When it comes to starting a family, there is so much to consider, especially during the preconception period. But what does preconception mean? Preconception is the time leading up to you and your partner’s attempt to start a family – usually around 3-6 months. This is the time for optimizing overall health by addressing existing medical conditions like diabetes and high blood pressure, and making lifestyle adjustments that can influence future reproductive outcomes.Take the time to focus on minimizing risk factors like smoking or excessive alcohol consumption and reaching your optimal weight. During preconception, it’s also important to look at nutritional changes, such as increasing folic acid intake.1
A common misconception is that preconception preparations only involve medical check-ups and dietary or lifestyle changes. In addition to being physically ready, your emotional well-being plays a vital role during the preconception journey. Stress, anxiety, and unresolved mental health concerns can impact hormonal balance and overall reproductive health.2 Another misconception is that the preconception period is only for women. In fact, the man’s role – both physically and mentally – is equally important in ensuring a successful outcome for starting a family.
The mind and body are deeply connected and can actually impact reproductive health. When stress levels rise, the body activates its biological stress response, increasing cortisol production. High cortisol levels can interfere with the hormones that regulate ovulation and overall fertility, potentially making the preconception wellness period more challenging.3 Emotions also play a key role in hormonal balance. Chronic stress or anxiety can disrupt the release of reproductive hormones like estrogen and progesterone.4 For men, stress can affect sperm production or quality.5 By understanding how stress impacts fertility, you and your partner can take steps to manage it more effectively.
Scientific research has shown that positive thinking and effective stress management techniques, such as mindfulness, meditation, and regular physical activity, can improve overall health, which can, in turn, improve reproductive outcomes.6 These practices can help regulate stress hormones, promote relaxation, and create a more supportive environment for conception.7 By prioritizing emotional well-being alongside physical health, you can enhance your overall reproductive health.
Trying to start a family can be exciting, but can also be an emotional and stressful time. There are societal pressures like the expectation to start a family at a certain age, pressure to conform to family or community expectations, or religious beliefs. You may also have concerns about finances or the health of your family. Those are normal concerns – but be mindful of how much you worry about them. If you find yourself constantly worrying, unable to sleep, having physical symptoms like racing heart or feeling dizzy, or extreme irritability, these are signs of something more serious. And the fact is, that constant stress can have a negative impact when it comes to starting a family.8
Additionally, the longer the preconception period, the more stressful it can be for you and your partner. There are things you can both do together to help reduce stress levels. The first step is to communicate openly about your concerns, and work through the emotions together. Being mindful, thinking positively, and following stress management techniques can be beneficial. Practice self-care through exercise, meditation, or yoga. Connect with others for social support. Do something that makes you happy and takes your mind off of preconception. All of these things can go a long way in improving your emotional well-being.
Knowing that it’s important to maintain a positive mindset during preconception is one thing, but we understand that it’s not always an easy thing to do. Stress and life happen. Luckily, there are a few simple strategies that can help boost the power of positivity:
Mindful emotion processing involves recognizing and accepting feelings without self-judgment, using techniques like deep breathing, meditation, or journaling to stay present. Establishing healthy emotional boundaries – such as setting limits on stressful conversations or practicing self-care – can help maintain balance, while emotional tracking tools like mood journals or apps provide insight into patterns and triggers, allowing for better emotional regulation.
Building a strong lifestyle foundation involves prioritizing quality sleep to support hormonal balance, engaging in regular exercise to reduce stress, and maintaining a nutrient-rich diet for mood stability. Additionally, incorporating supplements like omega-3s, vitamin D, magnesium, and a daily Kaneka Ubiquinol® supplement can give you the peace of mind that you’re preparing your body for preconception.
Strengthening your relationship during the preconception phase involves open and honest communication, ensuring both partners feel heard and supported. Focusing on emotional intimacy beyond conception goals and leaning on each other during challenges fosters a deeper connection, creating a strong foundation for the journey ahead.
A well-rounded stress management toolkit includes meditation and breathing exercises to calm the nervous system, progressive muscle relaxation to release tension, and journaling prompts to process emotions effectively. Incorporating mindfulness practices into daily life, such as grounding techniques or mindful walks, can further enhance emotional balance.
Building a strong support network starts with choosing healthcare providers who align with your needs and values, while also seeking community support through groups or online forums. Setting boundaries with well-meaning loved ones and knowing when to seek professional mental health support can help maintain emotional balance and ensure you feel supported throughout the preconception period.
Creating a personalized positivity plan for preconception can help maintain emotional balance and reduce stress during this important time. Start by assessing your emotional well-being using tools like journaling, mood-tracking apps, or self-reflection questionnaires. Understanding your stress triggers and emotional patterns helps you make meaningful changes. Once you have a clearer picture, set realistic milestones – whether it’s maintaining a balanced diet or incorporating mindfulness exercises. To keep motivation up, celebrate small wins along the way, such as completing a week of meditation or sticking to a self-care routine.
It’s impossible to avoid difficult days, but having a set of coping strategies can make all the difference. Whether it’s deep breathing exercises, talking to a trusted friend, or engaging in creative hobbies, having a go-to list of stress relief methods can help manage emotions more effectively. Remember, this goes for your partner as well. Additionally, creating daily and weekly wellness routines like morning gratitude practices, scheduled relaxation time, or gentle movement can provide structure and stability. By prioritizing both mental and physical health, a personalized positivity plan can make the preconception journey feel more empowering and enjoyable.
The preconception journey can be joyful, but can also be stressful. It’s important to understand the mind-body connection and how too much stress can negatively impact your reproductive health. Staying positive may not always be easy, but with some of the strategies we have shared, you and your partner can work to reduce stress and anxiety for a more positive preconception experience. The preconception period is a unique and special time. Embrace the journey with positivity, patience, and hope.
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1 https://womenshealth.gov/pregnancy/you-get-pregnant/preconception-health
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC3605892
3 https://www.mdpi.com/2673-7140/3/2/33
4 https://www.stonybrookmedicine.edu/southbayobgyn/news/stress
5 https://www.cuimc.columbia.edu/news/stress-degrades-sperm-quality
6 https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health
7 https://www.igls.net/en/benefits-of-a-healthy-lifestyle-for-fertility-keys-to-improving-your-reproductive-health/
8 https://pmc.ncbi.nlm.nih.gov/articles/PMC3984126/
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.