Mental Health Tools for Life on Pause (POI)

A diagnosis of Primary Ovarian Insufficiency (POI) can affect emotional well-being as much as physical health. Many people describe feeling shocked, isolated, anxious, or grieving losses they didn’t expect. The tools below are evidence-based mental health supports that have been shown to help people cope with POI and other chronic, life-altering health conditions.

These tools are not about “fixing” your feelings. They are about supporting you, helping you make sense of what’s happening, and giving you ways to care for your mental and emotional health alongside your medical care.

How to Use These Tools

• You don’t need to use all of them—different tools help at different times.

• These approaches can be used with a therapist, in group settings, or sometimes on your own.

• Mental health tools are meant to complement, not replace, medical care.

Cognitive Behavioral Therapy (CBT)

What it helps with: Anxiety, depression, racing thoughts, feeling stuck or overwhelmed.

CBT focuses on the connection between thoughts, feelings, and behaviors. It helps you notice unhelpful thought patterns and develop more supportive ways of thinking and coping.

How it can help with POI:

• Challenging thoughts like “My body has failed me” or “My life is over.”

• Reducing anxiety related to fertility, health, or the future.

• Supporting motivation and daily functioning during low mood.

Acceptance and Commitment Therapy (ACT)

What it helps with: Ongoing stress, uncertainty, grief, and loss of control.

ACT emphasizes accepting difficult emotions while staying connected to what matters most to you.

How it can help with POI:

• Making space for grief without letting it define your entire life.

• Clarifying values such as relationships, purpose, creativity, or advocacy.

• Taking meaningful steps forward even when answers are uncertain.

Mindfulness and Stress-Reduction Practices

What they help with: Stress, emotional overwhelm, sleep problems, physical symptoms.

Mindfulness-based approaches teach skills for grounding, emotional regulation, and self-awareness.

Examples include:

• Breathing exercises

• Body scans

• Mindfulness-Based Stress Reduction (MBSR)

• Self-compassion practices

How they can help with POI:

• Managing stress related to medical appointments and symptoms.

• Coping with hot flashes, sleep disruption, or body changes.

• Reducing self-criticism and shame.

Grief and Loss Support

What it helps with: Sadness, anger, numbness, and unresolved grief.

POI often involves ambiguous loss—grieving things that are real but invisible, such as fertility, bodily trust, or an expected life timeline.

Helpful approaches include:

• Learning about ambiguous loss and reproductive grief.

• Talking or writing about your story.

• Creating personal rituals to honor what’s been lost.

Why this matters: Grief is a normal response to POI, not a sign of weakness.

Interpersonal and Relationship Support

What it helps with: Relationship strain, communication challenges, feeling misunderstood.

POI can affect romantic relationships, family dynamics, friendships, and intimacy.

These tools can help you:

• Communicate your needs and boundaries.

• Navigate conversations about fertility and family planning.

• Strengthen support systems and reduce isolation.

Psychoeducation and Symptom Tracking

What it helps with: Feeling informed, empowered, and less alone.

Learning about POI and tracking symptoms can help you better understand your body and advocate for your care.

Examples include:

• Tracking mood, sleep, and symptoms.

• Learning how hormones can affect emotions.

• Preparing questions for healthcare providers.

Self-Compassion–Based Tools

What they help with: Shame, self-blame, and harsh self-judgment.

Self-compassion practices encourage treating yourself with the same kindness you would offer someone you love.

How they help with POI:

• Reducing internalized blame around diagnosis or fertility.

• Supporting emotional healing during difficult moments.

Peer Support and Community

What it helps with: Isolation, loneliness, and feeling unseen.

Connecting with others who understand POI can be incredibly validating.

Options may include:

• Facilitated support groups

• Online or in-person POI communities

• Structured peer-support programs

When to Seek Extra Support

If you are experiencing persistent depression, anxiety, trauma symptoms, or thoughts of self-harm, professional mental health support is important. You deserve care that addresses both your physical and emotional health.

You Are Not Alone

Your life may feel paused—but it is not over. Support, understanding, and meaningful care are available. Mental health tools can help you navigate this chapter with compassion, clarity, and strength.