If you’re in the middle of the two-week wait (TWW), you already know how long 14 days can feel. It’s the stretch between ovulation day and the day you can finally take a pregnancy test with strong accuracy (though of course many don’t make it the full 14 days before testing!).

On the calendar, it’s just two weeks. But emotionally? It can feel endless. You may notice every cramp or twinge in your body, swing between hope and fear within minutes, and wonder if your stress is going to impact the chances of implantation. (Hint: It won’t!) You’re not alone in feeling this way.

The TWW is one of the hardest parts of infertility because there’s nothing left to do but wait — and waiting in uncertainty is something our brains really struggle with.

Here are some therapist-backed ways to care for yourself during this time.

Why the Two-Week Wait Is So Challenging

Research shows that uncertainty itself is a major driver of stress. During the TWW, uncertainty is everywhere:

• Every symptom feels loaded. You may find yourself Googling “Is exhaustion an early pregnancy symptom?” for the sixth time in a day.
• You can’t control the outcome. No matter how many lifestyle changes the internet suggests to improve your chances of conceiving (hello, warm socks!), it really is out of your hands.
• The stakes feel enormous. This isn’t just a test result — it’s tied to your deepest hopes and fears.

Knowing this can be really validating. You’re not weak or silly for finding the TWW difficult; it’s a very high-stress time.

Evidence-Based Coping Strategies

1. Build a Small Daily Anchor

One of the most effective ways to steady your mood is to schedule one small activity each day that feels either enjoyable or meaningful. That could be meeting a friend, watching a favorite show, or taking a walk after dinner. Having these “anchors” in your day helps your mind focus on something besides waiting, and research shows that intentional activities improve mood and reduce rumination.

2. Give Your Brain a Break From Googling

Studies have found that excessive time in infertility forums and symptom-checking online actually increases anxiety, despite sometimes providing a temporary boost of relief or excitement. Set a limit for yourself — for example, “I’ll check forums one time per day, not 20.” If you feel the urge to Google a potential pregnancy symptom, try waiting 10 minutes and doing something else first. Often, the urge passes, and you’ll feel calmer for not feeding the cycle. And stay off of ChatGPT!

3. Use Your Body to Calm Your Mind

Your nervous system is likely on high alert right now, monitoring how your body is feeling and what might be going on inside of it. Calming your body can help settle your thoughts and ease difficult feelings. A few options you can try in the moment:

• Progressive muscle relaxation: Gently tense and release different muscle groups to let go of hidden tension.
• Breathing exercises: Try “4-7-8 breathing” — inhale for 4, hold for 7, exhale for 8. This can lower heart rate and anxiety.
• Movement: Even light stretching or a short walk can help regulate stress hormones.

4. Practice Self-Compassion Instead of Self-Criticism

Research shows that people going through infertility who treat themselves with compassion experience less anxiety and depression. When you catch yourself having thoughts like “I should be handling this better,” try talking to yourself the way you’d talk to a close friend: “This is hard. I’m doing my best.” Small shifts in self-talk can make a meaningful difference.

5. Journal Your Feelings (Even Briefly)

Expressive writing has been shown to help people cope with stressful medical experiences, including infertility. You don’t need to write pages – even a few minutes of journaling can help clear mental clutter and give emotions a place to land outside your body.

6. Talk Openly With Your Partner (or Trusted Person)

Infertility can create strain in relationships because partners often cope differently. Share what feels supportive for you (“I need distraction” vs. “I need to talk about it”) and ask what your partner needs, too. Having an honest conversation can prevent unnecessary conflict and help you feel more connected.

When It Might Be Time for Extra Support

The TWW is stressful, and if it ever feels heavier than you want to handle on your own, it can be helpful to reach out for some support. You don’t need to wait until things feel unbearable to benefit from talking with a therapist.

Final Thoughts

The two-week wait can be one of the toughest parts of infertility. Practicing small, evidence-based strategies — like scheduling daily anchors, connecting with self-compassion, and setting healthy limits with Google — can make the wait more bearable.

If you’re feeling overwhelmed by the two-week wait, Soleil Psychology offers compassionate, specialized support for individuals navigating infertility, provided by a licensed clinical psychologist who has experienced infertility herself. Reach out today to schedule a free consultation and get the support you deserve.