How to Cope with the Two-Week Wait: Tips from a Fertility Doula

If you’re in the middle of the two-week wait, you already know how long fourteen days can feel. Time slows down. Every twinge suddenly feels like a symptom. Every thought circles back to the same question: “Could this finally be it?”

As a fertility doula who supports families while trying to conceive, I see this struggle all the time. And the truth is, the two-week wait can feel emotionally heavy, physically draining, and mentally all-consuming.

As someone who went through a 4 year fertility journey until I finally gave birth to my rainbow baby, I’ve tried all the things during the two-week wait. Here are my top tips to care for yourself (and hopefully distract you a bit) while you wait for the right time to take your pregnancy test.

Emotional Support During the Two-Week-Wait

Name the feelings instead of fighting them.

Anxiety, hope, fear, excitement… they all show up at once. Naming what you feel helps your nervous system settle instead of ramping up. Try saying to yourself:
“This is hope.”
“This is anxiety.”
“This is uncertainty.”
It softens the emotional intensity instead of letting it take over.

Limit symptom spotting (set gentle boundaries).

I’ll be honest, this was incredibly hard for me. I would analyze every tiny little twinge and sensation and then Google it with my dpo… “pelvic twinges 10dpo…” It’s incredibly common for women to analyze every sensation while on a conscious conception journey, but it can quickly become overwhelming. Instead of trying to stop yourself entirely, set boundaries around the symptom spotting:
• Only note your symptoms once in the morning
• Avoid Googling symptoms altogether
• Ask your partner to help redirect you if you get caught in a spiral of symptom spotting

Have a grounding ritual each day.

This can be five minutes of deep breathing, a short walk, a prayer, a journal entry, or simply sitting with your hand over your heart. Grounding helps interrupt the “what if” loop so you can settle into the present moment.

Practical Support for the Two-Week-Wait

Create a gentle plan for your two weeks.

Give yourself some light structure that doesn’t revolve around TTC. Plan a few life-giving activities each day that give you something to look forward to:
• A walk at your local park
• A coffee date
• A relaxing hobby
• A slow evening stretch routine

Set boundaries around pregnancy tests.

Decide ahead of time:
• When you will test and when you will not test (ex: You’ll test at 5dpo to see if the hormones from your trigger shot are still lingering or You won’t test until 12dpo)
• The maximum tests you’ll take each time (ex: You’ll only test one time a day past 12dpo or you’ll only test once and only if you miss your period).
• How you want to feel supported with the results

This reduces those impulsive, emotionally charged moments of testing too early and spiraling afterward.

Stay connected

It’s easy to isolate yourself in the two-week-wait. You don’t want to get your hopes up or you’re afraid you’ll trauma dump on someone. This is particularly hard if people know you’re actively trying to conceive because you don’t want people asking you questions until you have a definitive answer. Find yourself one or two trusted people who you can share with so you don’t over-isolate and still feel support. Choose people who make you feel grounded, not pressured. Hint: this is where a fertility doula can really come in handy!

Physical Support During the Two-Week-Wait

Keep moving in nourishing, gentle ways.

Walking, stretching, yoga, and pelvic-friendly mobility exercises can all help regulate stress hormones without raising cortisol levels. Additionally, if you are pregnant, they can help nourish your body during implantation. Movement is medicine!

Prioritize rest

Fatigue during the TWW is normal, and your body processes stress faster during this time. Support your hormones by:
• Getting to bed earlier and keeping a consistent sleep routine
• Taking a mid-day nap if you can (even twenty minutes of quiet time can help!)
• Establish wind-down ritual before bed (turn off your phone, read a book, do a guided meditation, etc).

Eat balanced, blood-sugar-friendly meals.

You don’t need to overhaul your diet, but you do want to focus on balance and steadiness. Balanced blood sugar can regulate stress hormones and again, can support a healthy pregnancy if this is your month to conceive!
Things to consider with your nutrition:
• Protein at each meal
• Lots of fiber (fruits, veggies, whole grains)
• Healthy fats (avocado, nuts, seeds)
• Plenty of water and electrolytes

Stable blood sugar = more stable moods and fewer anxious dips = less spiraling!

If you’ve been trying to have a baby for any amount of time you know that the two-week wait isn’t just waiting… it’s hoping, worrying, analyzing, dreaming, and holding your breath all at once. It’s a mind game, but you can conquer it!

Whether you’re pursuing natural conception or moving through treatments like IUI or IVF, I offer one-on-one emotional and informational support to help you stay grounded, informed, and cared for during every phase of your journey.

If you're in Waterford, Clarkston, Troy, Rochester, or anywhere in Metro Detroit and want support through TTC, I’m here to walk with you—through the two-week wait and beyond.