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Coping with Infertility Program
The Coping with Infertility Program is a six-week self-help program designed to help individuals cope with the stresses of infertility by targeting the unique challenges that may arise when struggling to conceive. Simply watch one 10-minute video per week (starting with Module 1), then spend the rest of the week implementing what you learned in your daily life. In a recent study, this program greatly improved emotional wellbeing and decreased depression and anxiety in women struggling with infertility.
Coping with Infertility Program
Ten Things Not to Say to Someone Struggling with Infertility
What should you say to someone struggling with infertility? What's the best way to support them? To let them know you care without overstepping? To sympathize while encouraging hope? It isn't always easy or obvious, especially since infertility isn't something that's often talked about. This video, created by the University of Regina's Women's Mental Health Research Unit in collaboration with a panel of individuals struggling with infertility themselves, aims to shed light on how the loved ones of those struggling with infertility can best provide support and comfort. Learn more about this project at www.LetsTalkInfertility.org
Module 1: Cognitive Restructuring
This first module talks about a technique called cognitive restructuring, which is a fancy way to describe changing the way you think. It’s typically used as part of cognitive behavioural therapy, or CBT, and is very effective for many different emotional problems, including depression and anxiety. In this module, you’ll take a look at your thoughts in everyday situations and understand how those thoughts impact how you feel and what you do.
Module 2: Challenging Negative Core Beliefs
As you completed the cognitive restructuring exercise, you may have noticed some specific patterns in your thinking. It’s thought that people tend to have certain themes of negative thinking because of their core beliefs. Core beliefs are strongly held ideas about oneself, the world, and others that contribute to negative automatic thoughts that pop up daily when we face certain situations. In this module, you’ll look for patterns in your negative automatic thoughts and work to identify the core beliefs that might contribute to those thoughts.
Module 3: Behavioural Activation
It’s common that infertility can indirectly contribute to low mood through the loss of activities that bring us a sense of joy and accomplishment. However, making an attempt to engage in activities that you previously enjoyed has been found to decrease anxiety and make you feel better. In this module, you’ll learn about specific activities that you can do to boost your mood and how you can incorporate them into your daily life.
Module 4: Coping with Grief
As you may know, grief is a huge part of infertility. Grief is a natural human response, and it’s important to understand that there is no “quick fix.” However, there are several things that might help you cope with your grief, such as social support. Being able to share your grief with close family and friends may significantly impact your well-being. In this module, you’ll learn how to have conversations with your partner or a loved one about how you can best support each other with your grief.
Module 5: Values
Another way to become more resilient is by living a life that is guided by our values. Values reflect the things that we find meaningful in life, what gives our life purpose, and directs our behaviour. In this module, you’ll consider what other aspects of your life can bring you a sense of purpose and meaning to help you cope with any obstacles you may experience in your infertility journey.
Module 6: Wrapping it up
As we’re nearing the end of the program, we’ll take a moment to consider all that you’ve accomplished and what you might want to continue working on. This final module serves as a helpful refresher of the program if you find yourself needing guidance or support as you continue on your journey.
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