The two-week wait (2WW)—the dreaded stretch of time between ovulation or embryo transfer and the pregnancy test—is often described as one of the hardest emotional periods in fertility treatment. It’s a time filled with hope, fear, impatience, and for many, the overwhelming urge to “symptom spot.” You may feel like you’re constantly second-guessing your body, trying to read into every sensation, and battling with anxiety over the unknown outcome. It’s exhausting, emotional, and, to be frank, sometimes overwhelming.
When I work with clients who have gone through their own IVF cycles, many share the emotional weight of the two-week wait. They describe waking up with a mix of hope and dread, questioning every tiny sensation in their bodies. They try to distract themselves with activities like reading or walking, but the anxiety always seems to creep back in. What I’ve seen help the most is establishing a calming morning routine—writing down three things they’re grateful for each day. This simple act of gratitude can keep them grounded, even on the days when their emotions feel like they’re spinning out of control.
But, you’re not alone in this emotional rollercoaster, and while you can’t control the outcome of the test, you do have control over how you cope with the wait. So, if you’re struggling to stay calm during this period, here are five emotional survival tips to help you navigate the two-week wait with more peace and less stress.
Tip #1: Establish a Supportive Routine
When everything feels uncertain, establishing a calming routine can anchor your emotions. This routine doesn’t need to be complex—small rituals can have a big impact. Think of it as creating a little island of consistency in the middle of the emotional storm.
One of my clients, Sarah, found that journaling in the mornings helped ground her thoughts. Each day, she wrote about her feelings, her hopes, and what she was grateful for. But she also focused on why she was engaging in the process. This simple practice allowed her to clear her mind and process her emotions without getting overwhelmed by them.
Gentle stretching before bed also helped. It didn’t take long, but it allowed her to release tension in her body and created a sense of calm that carried her into sleep. Whether it’s yoga, meditation, or simply making a cup of tea at the same time each evening, these routines can help create emotional stability when everything feels out of your control.
Tip #2: Mindfulness & Relaxation Techniques
Mindfulness isn’t just a trendy buzzword—it’s a scientifically backed method for reducing stress and anxiety. During the two-week wait, your mind can spiral into a loop of “what ifs,” making it even harder to stay calm. That’s where mindfulness and relaxation techniques come in.
One of the most effective exercises is deep breathing. It may sound simple, but it’s incredibly powerful. The 4-7-8 breathing technique is especially helpful: breathe in for four seconds, hold for seven, and exhale slowly for eight seconds. This helps activate the parasympathetic nervous system, which signals your body to relax.
Guided imagery is another great way to calm your mind. You can find short guided meditations on apps like Calm or YouTube. These sessions encourage you to focus on a peaceful image or scenario, redirecting your attention away from anxiety and onto something calming. Progressive muscle relaxation is also helpful, as it allows you to physically release tension.
Tip #3: Disengaging & Healthy Hobbies
When your thoughts start to race, sometimes the best remedy is to focus on something else. My favourite disengaging technique is reading a fictional book. Engaging in a healthy hobby or activity that brings you joy can help interrupt obsessive thinking and ground you.
I know from working with clients that the urge to Google “early pregnancy symptoms” can feel almost impossible to resist. But doing so only stokes anxiety. Instead, dive into something you love. Apart from reading a book, you can also try painting, cooking new dishes or old ones that feel meditative, or light exercise like walking. Even if it’s just a short break, doing something that absorbs your attention can provide a much-needed emotional respite.
For Rohini, a client who found herself caught in a cycle of worry, picking up crochet helped her relax. It wasn’t about the end product, but rather the simple act of creating something with her hands, which brought her focus back to the present moment.
Tip #4: Set Boundaries with Social Media & Online Searches
We live in an age where information is readily available, and while that can be empowering, it can also fuel anxiety. During the two-week wait, the temptation to seek answers online can be overwhelming. It’s all too easy to spend hours scrolling through fertility forums, reading success stories, or diagnosing yourself with every symptom. But this often leads to more uncertainty rather than clarity.
Setting boundaries with social media and online searches is crucial for emotional survival. I’ve seen clients who felt their anxiety skyrocket just from reading too many conflicting opinions or stories. Try setting specific times for checking online forums or social media, and stick to them. If you find that online searching or social media makes you feel worse, it may be worth considering a temporary digital detox.
Tip #5: Seek Emotional Support
It’s completely normal to feel a range of emotions during the two-week wait, from excitement to fear to overwhelming sadness. Seeking emotional support is essential to help process these feelings in a healthy way. This might mean talking to a partner, a friend, or a therapist. Being vulnerable and expressing your emotions can be incredibly freeing and reassuring. You don’t need to go through this alone.
For many of my clients, joining online support groups or speaking to others going through similar experiences has been a lifeline. There are plenty of fertility-focused support groups where people share their stories and provide encouragement. Having a safe space to talk about your feelings, fears, and hopes can significantly reduce the emotional strain.
While you can’t control the outcome of the two-week wait, you can control how you cope with it. By establishing supportive routines, practicing mindfulness, engaging in positive distractions, setting boundaries, and seeking emotional support, you can manage the stress and uncertainty.
Remember, you are not alone in this. Many people have navigated this challenging period and come out stronger. Please share your own experiences or tips for coping with the two-week wait in the comments. Together, we can support each other through this emotional journey.
