Einat Ezra, MA, LMFT

Feeling Stuck During Your Fertility Journey A Brain-Based Exercise That Can Help

Trying to conceive can feel like you're living in two worlds at once.

One part of you is trying to stay hopeful, keep going, and believe this could be your month.

The other is exhausted from waiting, grieving, and wondering how much longer you can keep doing this.

You may find yourself putting parts of your life on hold. Planning around treatments. Measuring time by cycles instead of seasons. Wondering whether it's safe to hope again after so many disappointments.

Meanwhile, life keeps moving. Pregnancy announcements, birthdays, holidays, and conversations about children become painful reminders of the future you imagined.

It's no wonder you feel stuck.

The good news is that feeling stuck doesn't mean you'll stay stuck.

Research on neuroplasticity shows that the brain can build new neural pathways throughout life. When you repeatedly focus on meaningful goals, while acknowledging life's challenges rather than ignoring them, you're helping strengthen the brain networks involved in attention, motivation, and goal-directed behavior.

This doesn't guarantee a pregnancy or erase the uncertainty of infertility. But it can help you experience more hope, emotional balance, and resilience while supporting intentional actions that move you toward the life you're creating.

Why Your Brain Holds Onto the Future You Imagined?

U-turn road sign representing the possibility of creating a new path forward during infertility. — Sometimes the bravest step isn't giving up. It's allowing yourself to imagine a new path forward

Have you ever found yourself holding onto the future you once imagined

Perhaps you pictured announcing your pregnancy, decorating a nursery, celebrating birthdays, or watching your family grow. Those dreams weren't just wishes. They became part of how you imagined your life unfolding.

When infertility changes that timeline, it can feel as though your brain is still searching for the life you expected while struggling to accept the uncertainty of the present.

You may notice yourself comparing your life to others, replaying disappointments, or feeling like everything is on hold until you finally become a parent.

These reactions are deeply human.

They're not a sign that you're weak or doing something wrong. They're a natural response to grief, uncertainty, and the loss of a future you deeply hoped for.

Woman sitting thoughtfully beside train tracks, reflecting on the uncertainty of her fertility journey. — Sometimes the hardest part isn't letting go of the dream. It's learning to move forward while still holding onto hope.

The Science Behind Why Visualization Works

Research on neuroplasticity shows that the brain can build new neural pathways throughout life. Rather than remaining fixed, your brain is constantly adapting based on what you repeatedly think about, experience, and practice.

When infertility brings repeated uncertainty and disappointment, it's natural for the brain to become more focused on what could go wrong. While this response is meant to protect you, it can also make it harder to notice hope, possibility, and the opportunities that still exist around you.

Think of your attention like a flashlight.

Wherever you point it, your brain gathers more information.

During infertility, that flashlight often becomes fixed on uncertainty, fear, and what hasn't happened yet. Visualization doesn't force you to ignore those realities. Instead, it gently widens the beam, making room for hope, purpose, and possibilities that might otherwise go unnoticed.

Here's How to Help Your Brain Build New Patterns

One simple exercise I often recommend is creating a Visual Album of Hope. This isn't about ignoring uncertainty or forcing positive thinking. It's about gently giving your brain repeated reminders of what matters most, helping you stay connected to hope, purpose, and the future you're continuing to build.

How to Create Your Visual Album

1. Start With the Feeling, Not the Goal

Before choosing any images, ask yourself:

How do I want to feel during this journey
What kind of person do I want to be through this experience
What gives me hope
What am I continuing to build, even while I wait

Your answers might include becoming a parent, but they may also include feeling calmer, strengthening your relationship, finding joy again, or reconnecting with yourself.

2. Collect Images That Feel Meaningful

Create an album on your phone or gather printed photos that represent the life you're moving toward.

These images should evoke hope- not pressure.

They might include:

A peaceful place where you feel calm.
A loving family or meaningful relationship.
A healthy pregnancy or growing family, if that feels supportive to you.
A favorite quote or affirmation.
A place you dream of visiting.
Nature, creativity, or moments that remind you of who you are beyond infertility.

Choose images that genuinely resonate with you rather than ones you think you "should" include.

3. Spend a Few Minutes With Your Album Each Day

Take a few quiet minutes each day to slowly look through your images.

As you do, notice what thoughts, emotions, or physical sensations arise.

Rather than rushing through them, pause and allow yourself to imagine what those moments might feel like.

The goal isn't to convince yourself that everything will happen exactly as planned. It's to gently remind your brain that hope, possibility, and purpose still exist alongside uncertainty.

4. Make Room for Difficult Emotions, Too

If sadness, fear, or disappointment arise, don't judge yourself.

Acknowledge those feelings with compassion.

Then gently return your attention to the images that remind you of what matters most.

This practice isn't about replacing grief with positivity. It's about allowing hope and grief to exist together, creating space for both as you continue moving forward.

When to Use This Practice

You don't have to wait until you're feeling positive to use this exercise.

In fact, it can be especially helpful during the moments that feel the hardest.

You might return to your Visual Album of Hope:

While waiting for pregnancy test results.
Before or after a fertility treatment or procedure.
After receiving difficult news.
When you find yourself comparing your journey to someone else's.
When fear, disappointment, or uncertainty begin to take over.
Anytime you notice yourself feeling disconnected from hope or the life you're continuing to build.

Remember, the goal isn't to eliminate difficult emotions.

It's to gently remind your brain that uncertainty is only one part of your experience. There is also room for hope, meaning, connection, and possibility.

How Couples Can Use This Practice Together

Infertility can bring couples closer, or leave them feeling alone in the same experience.

Creating a Visual Album of Hope together can open conversations about what you're each hoping for, grieving, and continuing to build together.

Your album might include images that represent your relationship, future family, meaningful experiences, or simple moments of joy you'd like to share along the way.

Remember, the goal isn't to have the same emotions or expectations. It's to stay connected, support one another, and make room for both hope and uncertainty.

Couple looking through a tablet together while discussing hopes and goals during their fertility journey. — Creating a Visual Album of Hope together can open conversations, strengthen connection, and remind you that you're navigating this journey as a team.

Maybe You Don't Have the Energy

Maybe you don't have the energy to start a new project. Maybe you're finding it hard to get out of bed, return a phone call, or do the things that normally bring you joy. Perhaps you've just experienced a difficult treatment cycle and feel too devastated to imagine the future.

That's okay.

You don't have to force yourself to feel hopeful.

Take your time. Come back to your Visual Album when you're ready. Even a few moments can gently remind your brain that uncertainty is only one part of your story. There is still room for hope, meaning, and the life you're continuing to build.

If you need more support.

Trying to conceive can be emotionally exhausting. While practices like the Visual Album of Hope can support resilience and help you stay connected to what matters most, you don't have to carry this journey on your own.

In therapy, we can work together to process grief, navigate uncertainty, strengthen your relationship, and develop practical tools that support your emotional well-being throughout your fertility journey.

Whether you're facing infertility, secondary infertility, pregnancy loss, or simply feeling overwhelmed by the emotional weight of trying to conceive, support is available.

👉 Learn more about my Infertility Counseling services.