Surviving the Two Week Wait: A Gentle Guide for Your Fertility Journey

Kate Walton
Oct 27
3 min read

If you’re trying to conceive, you’ll know all too well the rollercoaster of emotions that comes with the two week wait. Those days between ovulation (or embryo transfer) and the moment you find out if you're pregnant or not feels like weeks! Symptom spotting, wondering, hoping, praying, the mental gymnastics is very real!!!

You’re not alone in this. Every woman who seeks out my support struggles during this phase - thankfully, with tools and strategies they find it much more bearable.

1. Anchor Yourself in the Present Moment

It’s so easy to get swept away by “what ifs” and future worries. Coming back to the here and now — even for a few moments — can reduce stress. Try:

Accept the emotions, know they are normal and practice self-compassion. You're doing your best in a challenging time and that's enough.
Break the circuit of overthinking - you could take three slow, deep breaths or change your environment or look around you & notice something you can see, hear, smell, feel & taste.
Bring your attention back to the present moment and what you'd rather be focusing on.

2. Create a Calm Routine

Structure brings comfort. Build small daily rituals that support your nervous system:

A gentle morning walk or stretching.
Listening to a guided meditation or fertility hypnosis track.
Journaling your feelings without judgment.
Ending the day with a calming cup of tea or warm bath.

These little self-care practices remind your body and mind that it’s okay to soften and rest.

3. Limit Draining Triggers

During this time, it’s perfectly okay to set boundaries. Consider:

Taking a short break from social media, especially pregnancy announcements.
Asking loved ones not to ask “Have you tested yet?”
If you can, work from home more often
Avoid people who drain your energy

4. Increase Glimmers

Plan ahead and book in a few high quality activities to give you things to look forward to and take your mind off the wait.

Try a new restaurant or walking track
Visit a new place or watch a new movie
Take a cooking or craft class with a friend or loved one

Reframe Your Thoughts

Your imagination is powerful — but sometimes it runs to fear. Try gently reframing:

Instead of “What if it hasn’t worked?” → “What if my body is quietly doing everything it needs to right now?”
Instead of “I can’t handle this wait” → “Every day I’m building resilience and strength.”

This isn’t about toxic positivity — it’s about giving your mind softer, kinder places to land.

5. Connect With Support

You don’t have to hold it all alone and it's ok to ask for help or receive offered help. Whether it’s a partner, a trusted friend, or a fertility therapist, sharing how you feel can lift the weight. Some women also find comfort in connecting with others who get it — where they can feel understood without explanation.

6. Prepare a Toolkit for Wobbly Moments

Some days will feel harder than others. Having a plan helps:

Techniques that only take a few minutes like 3 deep breaths
Techniques you can use at home when you have a bit more time up your sleeve eg. music / shower
Techniques you can use at work or if you are out and about eg. toilet break and breaths

7. Remember: Your Feelings Are Valid

Whether you feel hopeful, anxious, detached, or completely exhausted — it’s all okay. There’s no “right” way to get through the two week wait. Let your emotions ebb and flow without judgment.

The two week wait can feel like an emotional storm — but with the right tools and support, you can find calmer waters. Be gentle with yourself, lean on practices that bring peace, and remember that every day you’re moving forward, one step closer to your dream.

If you’d like more personalised support, I offer Fertility Mind–Body Support & Hypnosis sessions where we use mind–body techniques to ease anxiety, release fear, and restore calm during this stage. You can book a session by heading to the 'Get Support' page here: https://www.mindbodyfertility.com.au/getsupport

With love, Kate